So I'm going to combine these three things and see how far it takes me. I have been doing quite a bit of research on the leangains method of intermittent fasting (leangains.com) and I think I want to give it a try.
It's pretty basic:
Fast 16 Hours
Eat 8 Hours...
So I'll take a normal daily macro amount and fit it into 3 meals that I will then fit into an 8 hour time period.
Right now I'm coming off from about 1 week post contest binge, so I'm a bit watery and need to get back onto some formulation of diet until my metabolism adjusts and gets used to eating food again.
Starting tomorrow this is how I'm going to lay out my diet:
Non-Training Days:
Fast until 4PM
4:00PM
100g Protein
100g Carbs
8g Fat
8:00PM
100g Protein
50g Carbs
8g Fat
12:00PM
100g Protein
25g Carbs (fruit)
16g Fat
Approximate Macros:
300g Protein
175g Carbs
32g Fat
Training Days:
Fast Until 4PM
4:00PM
100g Protein
75g Carbs
16g Fat
7:30-8:45
-WORKOUT-
During Training:
75g carbs from Karbolyn
10g Creatine
10g BCAA's
POST WORKOUT:
75g Protein from a blended shake - whey, egg, casein.
75g carbs from 2 low-fat poptarts
0g fat
30 Mins Later
50g Protein
25g Carbs from fruit
0g Fat
12:00PM
100g Protein
50g Carbs
16g Fat
Approximate Macros:
325g Protein
300g Carbs
16g Fat
I have left my protein a little bit lower than I normally go just simply because I am keeping my carbs a bit higher. I haven't kept carbs high in the past, so I simply want to see how I will respond. The calorie amounts of this diet are SIMILAR to the amounts that I was taking in at about 12 weeks out from my show.
As for my training - I am going to get to work on some 5/3/1 starting tomorrow. I don't know my rep maxes yet, so I'm going to guesstimate (and guess low) based off some DC training during my contest prep. I lost a decent amount of strength getting the last little bit of body fat off this last month or so - so I expect my strength to make some nice jumps over the training cycles.
I am hoping to be able to throw in some Strongman training and switch from a 4 day 5/3/1 split to a 3 day 5/3/1 split with 1 event day. That will probably be awhile from now, so I am going to do just do the Boring But Big 4 day a week split for now.
I will update more on that tomorrow. I am curious how every writes down their training for 5/3/1 - do you use excel and print them out, or do you just write them down on your training journal?
I have the 5/3/1 calculator: http://www.blackironbeast.com/5/3/1/calculator that I'll use to set up the program - but I'm not sure if I'll just write it down or bring printed out sheets of paper with me from the ebook.
Surely there will be more to come. Right now I'm going to have another bowl of ice cream until I have to buckle down just slightly tomorrow to get this bloat off of me. I have been snoring like a trucker lately.
Jared
It's pretty basic:
Fast 16 Hours
Eat 8 Hours...
So I'll take a normal daily macro amount and fit it into 3 meals that I will then fit into an 8 hour time period.
Right now I'm coming off from about 1 week post contest binge, so I'm a bit watery and need to get back onto some formulation of diet until my metabolism adjusts and gets used to eating food again.
Starting tomorrow this is how I'm going to lay out my diet:
Non-Training Days:
Fast until 4PM
4:00PM
100g Protein
100g Carbs
8g Fat
8:00PM
100g Protein
50g Carbs
8g Fat
12:00PM
100g Protein
25g Carbs (fruit)
16g Fat
Approximate Macros:
300g Protein
175g Carbs
32g Fat
Training Days:
Fast Until 4PM
4:00PM
100g Protein
75g Carbs
16g Fat
7:30-8:45
-WORKOUT-
During Training:
75g carbs from Karbolyn
10g Creatine
10g BCAA's
POST WORKOUT:
75g Protein from a blended shake - whey, egg, casein.
75g carbs from 2 low-fat poptarts
0g fat
30 Mins Later
50g Protein
25g Carbs from fruit
0g Fat
12:00PM
100g Protein
50g Carbs
16g Fat
Approximate Macros:
325g Protein
300g Carbs
16g Fat
I have left my protein a little bit lower than I normally go just simply because I am keeping my carbs a bit higher. I haven't kept carbs high in the past, so I simply want to see how I will respond. The calorie amounts of this diet are SIMILAR to the amounts that I was taking in at about 12 weeks out from my show.
As for my training - I am going to get to work on some 5/3/1 starting tomorrow. I don't know my rep maxes yet, so I'm going to guesstimate (and guess low) based off some DC training during my contest prep. I lost a decent amount of strength getting the last little bit of body fat off this last month or so - so I expect my strength to make some nice jumps over the training cycles.
I am hoping to be able to throw in some Strongman training and switch from a 4 day 5/3/1 split to a 3 day 5/3/1 split with 1 event day. That will probably be awhile from now, so I am going to do just do the Boring But Big 4 day a week split for now.
I will update more on that tomorrow. I am curious how every writes down their training for 5/3/1 - do you use excel and print them out, or do you just write them down on your training journal?
I have the 5/3/1 calculator: http://www.blackironbeast.com/5/3/1/calculator that I'll use to set up the program - but I'm not sure if I'll just write it down or bring printed out sheets of paper with me from the ebook.
Surely there will be more to come. Right now I'm going to have another bowl of ice cream until I have to buckle down just slightly tomorrow to get this bloat off of me. I have been snoring like a trucker lately.
Jared
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