Jakase
02-23-2011, 08:07 PM
Being fat all through your childhood really does change you as a person. It has shaped me into who I am today. It has given me unlimited determination, willpower, and a direction for my future. I know now first hand that I can do anything I put my mind to.. but that is all a story I will expand on later.
I have been doing "leangains" IF for about the past month, dropping 4 pounds while setting new PRs every workout. Even though it is amazing in its own regard and I will be doing it the rest of my life for its ease and results, I want to get shredded as fast as possible. Thus I decided to combine the concepts of Martin's IF protocol with Lyle McDonald's Ultimate Diet 2.0 resulting in extreme carb cycling combined with fasting elements.
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My schedule looks like this:
Tuesday (Depletion Workout 1):
- 10g BCAA pre-workout
- 12:30 pm Fasted workout: Chest/Back/Shoulders (High reps, Lighter Weight)
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Wednesday (Depletion Workout 2):
- 10g BCAA pre-workout
- 12:30 pm Fasted workout: Legs, Arms, Abs, Traps (High reps, Lighter Weight)
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Thursday:
- Caffeine 30 minutes before cardio
- 12:30 pm Fasted Low Intensity Cardio: 60-75 minutes on an inclined treadmill
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Friday and Saturday (The Carb Load):
[Friday AM] FAT BURNING
- Caffeine 30 minutes before cardio
- 12:30 pm Fasted Low Intensity Cardio: 60-75 minutes on an inclined treadmill
- Eat between ~2 pm
- 43g fat, 45g carbs, 167g protein
[Friday PM] CARB LOAD
- Creatine, Whey, plus a piece of fruit 30 minutes before lifting
- 6 pm High Intensity Workout: Full body (Medium reps)
- Post workout: 160g carbs (glucose + small amount of fructose), Whey, plus creatine
- Repeat post workout meal before bed
- Total macros for Carb Load (Friday post workout and Saturday combined):
65g fat, 1300g carbs, 225g protein
[Saturday]
- Continue Carb Loading
- Creatine Load
Sunday (Muscle growth):
- One moderate meal 2 hours before workout
- Creatine, Whey, plus a piece of fruit 30 minutes before lifting
- 12:30 pm Power Workout: Full body (Low reps, Heavy weight)
- Post workout: 160g carbs (complex + small amount of fructose), Whey, plus creatine
- 65g fat, 400g carb, 225g protein
Monday (Rest):
- Eat between ~2 pm to 10 pm
- 100g fat, 200g carb, 225g protein
{{REPEAT}}
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Starting Stats:
Weight - 184 (Taken on Sunday mornings)
Height - 6'4"
Motivation - I am starting to see my abs for the first time in my life! More motivated than ever
I have already been on this for one week. My second week will begin the logging. Just from one week there was a noticeable result in definition. Hoping for some good things! Pictures will be posted after I get 20 posts along with occasional food porn. I will try to expand on my past struggles with weight loss as time allows. After an 8 week cycle I will re-evaluate and hopefully be lean enough to go on a leangains bulk until summer. On to the log!
I have been doing "leangains" IF for about the past month, dropping 4 pounds while setting new PRs every workout. Even though it is amazing in its own regard and I will be doing it the rest of my life for its ease and results, I want to get shredded as fast as possible. Thus I decided to combine the concepts of Martin's IF protocol with Lyle McDonald's Ultimate Diet 2.0 resulting in extreme carb cycling combined with fasting elements.
================================================== ===============
My schedule looks like this:
Tuesday (Depletion Workout 1):
- 10g BCAA pre-workout
- 12:30 pm Fasted workout: Chest/Back/Shoulders (High reps, Lighter Weight)
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Wednesday (Depletion Workout 2):
- 10g BCAA pre-workout
- 12:30 pm Fasted workout: Legs, Arms, Abs, Traps (High reps, Lighter Weight)
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Thursday:
- Caffeine 30 minutes before cardio
- 12:30 pm Fasted Low Intensity Cardio: 60-75 minutes on an inclined treadmill
- Eat between ~2 pm to 10 pm
- 60g fat, 60g carbs, 225g protein
Friday and Saturday (The Carb Load):
[Friday AM] FAT BURNING
- Caffeine 30 minutes before cardio
- 12:30 pm Fasted Low Intensity Cardio: 60-75 minutes on an inclined treadmill
- Eat between ~2 pm
- 43g fat, 45g carbs, 167g protein
[Friday PM] CARB LOAD
- Creatine, Whey, plus a piece of fruit 30 minutes before lifting
- 6 pm High Intensity Workout: Full body (Medium reps)
- Post workout: 160g carbs (glucose + small amount of fructose), Whey, plus creatine
- Repeat post workout meal before bed
- Total macros for Carb Load (Friday post workout and Saturday combined):
65g fat, 1300g carbs, 225g protein
[Saturday]
- Continue Carb Loading
- Creatine Load
Sunday (Muscle growth):
- One moderate meal 2 hours before workout
- Creatine, Whey, plus a piece of fruit 30 minutes before lifting
- 12:30 pm Power Workout: Full body (Low reps, Heavy weight)
- Post workout: 160g carbs (complex + small amount of fructose), Whey, plus creatine
- 65g fat, 400g carb, 225g protein
Monday (Rest):
- Eat between ~2 pm to 10 pm
- 100g fat, 200g carb, 225g protein
{{REPEAT}}
================================================== ================
Starting Stats:
Weight - 184 (Taken on Sunday mornings)
Height - 6'4"
Motivation - I am starting to see my abs for the first time in my life! More motivated than ever
I have already been on this for one week. My second week will begin the logging. Just from one week there was a noticeable result in definition. Hoping for some good things! Pictures will be posted after I get 20 posts along with occasional food porn. I will try to expand on my past struggles with weight loss as time allows. After an 8 week cycle I will re-evaluate and hopefully be lean enough to go on a leangains bulk until summer. On to the log!