6 WEEKS OUT, DIET AND TRAINING
well, as promised, here's the diet and training schedule i've followed 6 weeks out from my contest, up to the day of the contest. Please keep in mind that this is very different from any other fat loss diet and it's a disasterous recipe for over-training your body. Although i didn't lose a lot of muscle with this program (infact, i didn't lose any at all) but i was over-trained within 4 weeks, and my joints suffered badly. please, don't go on this program unless you want to compete, or you want to go down to 5% fat or less. I will not explain the details of this program because I got it from the best book written on fat loss, UD 2.0 (The Ultimate Diet 2.0, i know the name is crappy but it's an amazing book). The book isn't very popular because it involves a s***load of hard work and dedication, people don't want that. they want the "drink grapefruit juice with every meal and sit around on your lazy ass" diet book.
By the way, the book is a very difficult and unorganized read. If you don't understand what the hell the guy's talking about the first time you read the book, read it again (don't worry, it's only 77 pages) grab a pen and paper and take notes.
Diet:
Friday+Saturday+Sunday+Monday
Meal 1
8 egg whites, 2 whole eggs, 5 tablespoons of oats, 2 table spoons of honey
Meal 2
200 grams of tuna
Meal 3
200 grams of tuna
Meal 4
whey protein (50 grams)
Meal 5
200 grams of tuna
Meal 6
100 grams of tuna
Tuesday
Meal 1
8 egg whites, 2 whole eggs, 5 tablespoons oats, 1 tablespoon honey
Meal2
8 oz. roasted chicken breasts
Meal 3
8 oz. roasted chicken breasts
pre workout
25 grams whey protein, 60 gram snickers bar
meal 4
50 grams whey protein, 100 grams glucose (dextrose)
Meal 5
8 oz. chicken breasts, 3 boiled potatoes
Meal 6
4 egg whites, 2 whole eggs, 15 tablespoons oats, 5 tablespoons honey
Wednesday
Meal 1
4 egg whites, 2 whole eggs, 15 tbsp oats, 5 tbsp honey
Meal 2
4 oz chicken breasts, 3 boiled potatoes
Meal 3
200 grams of tuna, 3 boiled potatoes
Meal 4
4 oz. chicken breasts, 3 boiled potatoes
Meal 5
oats (the quantity depends on how i look)
Thursday
Same as wednesday, but i lower the carbs if i look too bloated
Training
Saturday+Sunday
2 day split, 20 sets per large body parts, and 15 sets for smaller parts. rep range is from 12-20 (light weight)
50 minutes of cardio (4:30 AM) and another 50 minutes after training
Monday
Cardio- 50 minutes in the AM and PM
Tuesday
Cardio at 4:30 AM
Full body workout, 6 sets for large body parts, 3 sets for smaller parts. rep range is from 4-6. (moderate-heavy to heavy weight)
Wednesday
off
Thursday
full body workout, 3 sets per large body parts, 1 set per small parts, rep range is from 1-3 (extremely heavy weights)
Friday
50 minutes of cardio in the PM
Well, that's about it. I went from 6% fat down to 3.8% (according to caliper readings. does not indicate true BF) in 5 weeks. Let me be the first to tell you that it felt like complete and total crap to be at a low BF %. I would not advise it, but it's up to you.
Impressive diet, dont think many people can last even a few days with that.
ReplyDeleteAbout your workouts, why do you go with 3 full body workouts instead of doing 2 groups of muscles a day?
Ok.. this is gonna be a bit lengthy to explain. as you notice, on friday i start carb depletion, only carbs are in my first meal. all the muscles are saturated with glycogen and it's time to deplete them. on saturday, i train chest, back, delts, and abs. the high set and high repetition scheme isn't meant for anabolism, it's meant to be catabolic and it depletes all the glycogen in the muscle (that's why you get a bad ass pump when you do this). Sunday i deplete legs, biceps and triceps. So, by Post-weight training on sunday, my body has no energy source except for fat and muscle. This goes on til tuesdayy after my weight training. So, i burn a lot of muscle and a lot of fat. On tuesday, as you can see, the set volume and repetitions are meant for anabolism. So, right after this workout, all the muscle are waiting to be loaded. so i start my carb loading. On thursday, my muscles are all loaded with glycogen and i'm in a totally anabolic state. My concern here is to bring back my strength and lost muscle mass. The reason why i train my whole body three times a week is because:
ReplyDelete1- I have to deplete my muscles by sunday.
2- I have to create an anabolic environment on tuesday to load my body with glycogen to get ready for tuesday's workout. (i only have 1 day to do this)
3- I only have one day to rebuild my lost muscle mass
4- This program is a 7 day cycle, with 3 days of rest. this is the only way to do it.
So, as you can see, each workout has a specific purpose.
Dude,
ReplyDeleteI know it's a silly question, but what exactly do yo do with the oats to make them ... edible?
mix them with water.... i like the way they taste dude, especially with honey... mmmmmmmmmm...
ReplyDeleteSo honey then. Got it.
ReplyDeletethanks for the explanation, very interesting.
ReplyDelete