E l In tro d u c tio n to M y S tory
I re m e m b e r th e firs t tim e I trie d to g e t sh re d d e d . It's a fu n n y s to ry fu ll o f trial and error, b u t m o stly e m b arra ssm e nt.
In th e su m m e r o f 2 0 1 0 ,1d e c id e d th a t I w a n te d to d o m y firs t e v e r b o d y b u ild in g show. I’d b e e n liftin g fo r fo u r ye a rs and,
fro m w h a t I u n d e rs to o d at th e tim e , all I had to d o w as c h a n g e m y tra in in g so th a t it co u ld be g e a re d to w a rd s fa t loss m e a nin g to n s upon to n s o f sets and reps. A s fa r as d ie t, I w as g o in g to m inim ize m y co n su m p tio n o f ca rb o h yd ra te s.
Instead, I w a s g o in g to e a t “ a lo t” o f p ro te in a nd fats, b e ca u se co n s u m in g a lo t o f p ro te in , a p pa re n tly, w as v e ry im p o rta n t,
and I heard th a t if yo u co n s u m e a lo t o f fa ts (instead o f carbs) y o u ’d fo rc e y o u r b o d y to burn fat. W h e re ’d I g e t this
info rm a tio n ? In v a rio u s a rticle s and b lo g posts o n th e in te rn e t. A n d e v e ry th in g on th e in te rn e t is correct.
I sta rte d m y “ d ie t”, so m e w h e re a ro u n d 175 lbs and in a b o u t 12 w e e ks, I s te p p e d o n sta g e to sh o w ca se m y ta n n e d
p h ysiq u e a fte r I had su cce ssfu lly d ie te d d o w n to a ro u n d 180 lbs.
W ait a m inute...
Oh yes. I g u e ss I m ade a ty p in g m ista ke th e re . I g a in e d w e ig h t in to m y b o d y b u ild in g show . I b u lke d , w h e n m y e ve ry
in te n tio n w as to g e t sh re d d e d . I lite ra lly lo o k e d b e tte r b e fo re I b e ga n m y p re p a ra tio n fo r th e sh o w th a n th e d a y of. M ale
b o d y b u ild e rs ty p ic a lly try to s h o w up on sta g e at o r a ro u n d 5% b o d yfa t, lean, full, a nd hard, b u t I w as e a sily 13-15%
b o d yfa t, th ick, soft, and sp ille d . O h and, b y th e way, I’ m ju s t g u e ssin g th e s e b o d y w e ig h ts , I d id n ’t a c tu a lly w e ig h m yse lf
th ro u g h o u t th e e n tire process. I d id n 't re a lly ta k e p ro g re ss p ic tu re s either, so th a t m ig h t e xp la in h o w I c o u ld n 't te ll th a t I
w as a c tu a lly g a in in g fat, and n o t losing it.
W hy am I telling you all this?
I w a n t yo u to k n o w th a t I’m ju s t lik e you. In fact, I'm w illin g to b e t th a t m any o f yo u c u rre n tly have a b e tte r u n d e rs ta n d in g o f
n u tritio n a nd tra in in g than I d id a t th e tim e th a t I d id m y firs t b o d y b u ild in g show.
W h a t I w as m issing, and w h a t so m any o f us to d a y are m issing, is a syste m fo r fa t loss. W e 're so d is tra c te d by click-b a it,
fa n cy b lo g title s , and viral fa c e b o o k p ictu re s o r vid e o s , th in k in g "S ince th is has 1000+ shares, I b e tte r read it and b e lie ve
it!"
W e see a rtic le s b o a s tin g "C lean Eating", o r "5 Foods th a t M ake yo u fat", and w e te n d to lo o k at th in g s in b la ck and w h ite .
W e in te rn a liz e th is m is c o n c e p tio n th a t th e re are in h e re n tly g o o d fo o d s and bad fo o d s , as if fo o d q u a lity is th e o n ly th in g
th a t m atters, and w ith o u t any s o rt o f c o n s id e ra tio n fo r o u r d a ily c a lo rie or m a c ro n u trie n t intakes. W e th in k "bad foods",
re g a rd le ss o f q u an tity, w re c k a g o o d d ie t, and w e th in k "g o o d fo o d s " m a g ica lly so lve a bad d ie t o r m a ke you "healthy," o r
are in ca p a b le o f m a kin g you gain fat. W e m is ta k e n ly lo o k a t fo o d s in is o la tio n fro m each other, and o n e -d im e n sio n a lly,
inste ad o f lo o k in g at th e g ra n d c o n te x t o f a d ie t in its e n tirety, and th u s w e miss th e point.
M y goal w ith th is b o o k a nd p ro g ra m is o f co u rse, p o in t blank, to g e t yo u results. I’ m he re to d e liv e r yo u th ro u g h a
tra n s fo rm a tio n . I’m h e re to h e lp yo u g e t LEAN.
But th a t's n o t m y o n ly goal. I'm also he re te a c h yo u th e p rio ritie s w h e n it com es to tra in in g and n u tritio n . It's o ne th in g to
m in d le ssly fo llo w a g e n e ric m eal plan th a t has you losing fat, b u t it's a n o th e r th in g to k n o w a nd th o ro u g h ly u n d e rsta n d
w h a t e xa c tly causes fa t loss a nd h o w yo u can a d ju s t each va ria b le to incre a se , m aintain, de crea se , o r e ve n re ve rse yo u r
w e ig h t loss. I'll also be e q u ip p in g you w ith p ra ctical to o ls and te c h n iq u e s to h e lp yo u g o a b o u t y o u r fa t loss phase,
b e ca u se w e k n o w su sta in in g fa t loss o r a lean p h ysiq u e can g e t d iffic u lt, e s p e c ia lly w ith o u t them .
I ca n 't e ve n b e gin to te ll yo u h o w in c re d ib le it fe e ls w h e n yo u have th e cu rta in s d ra w n b a ck and th e sim ple, ba re naked
tru th re ve ale d . For m o st o f you, it's g o in g to s u d d e n ly h it you o n c e y o u 're o n e o r tw o w e e k s in to this pro gra m , y o u 're
fin a lly losing b o d y fat, d a y a fte r day, w e e k a fte r w e e k , and se e in g th e p h ysiq u e yo u d e s ire be ch ise le d o u t in fro n t o f y o u r
v e ry eyes. The p h ysiq u e you w ill have is an a c h ie v e m e n t in and o f itself, b u t th e p o w e r and c o n tro l you w ill possess as th e
a rc h ite c t is s o m e th in g o u t o f th is w o rld .
It's th is fe e lin g o f s e lf-e m p o w e rm e n t th a t c o m p e lle d m e to w a n t to share m y tra in in g and d ie tin g stra te g ie s w ith th e w o rld
th ro u g h m y Y o u tu b e ch a nn e l and o th e r social m edia. I have a fe e lin g th a t w ith th e re su lts y o u 'll be a ch ie vin g , m any o f you
m ay d o th e sam e. I’m lo o k in g fo rw a rd to se e in g y o u r p ro g re s s and tra n s fo rm a tio n s.
1
A C om m on S tory
A ty p ic a l e x p e rie n c e fo r m any w h o d e s ire six p a ck abs so u nd s s o m e th in g like this: T h e y g e t a gym m e m b e rsh ip . T h e y d o
to n s o f ab e xe rcise s and e n d le s s sessions o f c a rd io w h ile h e a vily re s tric tin g th e ir d ie t to lose fat. C lean e a tin g co m b in e d
w ith lo w ca lo rie s. M ost fin d th e m s e lv e s g e ttin g b u rn e d o u t quickly. If th e y even su cce e d in lo w e rin g th e ir b o d y fa t levels
and m a yb e e ve n a ch ie ve th e ir goal o f g e ttin g a six pack, th e y 're u su ally h it w ith th e re a liza tio n th a t th e y c o m p le te ly
n e g le c te d th e re st o f th e ir ph ysiq u e . T h e y 're n o t sa tisfie d w ith th e en d result.
M any p e o p le re b o u n d hard and g a in a to n o f w e ig h t back, re a lizin g th a t th e ir m e th o d s o f g e ttin g th is six p a ck w e re n 't
re a lly m a in ta in a b le in th e lo n g run. For th o s e w h o d o n 't re b o u n d u n c o n tro lla b ly , m any e n te r a "b u lk in g phase" and en d up
g a in in g a lo t o f b o d y fa t q u ic k ly in an a tte m p t to p u t on m uscle. M any o f th e m are lo c k e d in sid e th is vicio u s c ycle o f b u lkin g
and c u ttin g , b a ck and fo rth , n e ve r re a lly a c h ie v in g o r m a in ta in in g a p h y s iq u e th a t th e y 're sa tisfie d w ith and p ro u d of.
This is w h y th e m a jo rity o f g u ys you see at co m m e rcia l gym s d o n 't w a lk a ro u n d at 8-12% b o d y fa t ye a r-ro u n d . This is w h y
m o st p e o p le w h o fre q u e n t gym s lo o k re la tiv e ly th e sam e fro m y e a r to year. M o st p e o p le w h o s h o w up to th e gym d o n 't
lack th e e ffo rt. T h e y lack th e kn o w -h o w .
Ц
T he M yth s (That w e w o n 't be b u yin g into)
U n fo rtu n a te ly, fo llo w in g c o n v e n tio n a l n u tritio n and tra in in g w is d o m fo u n d all o v e r th e in te rn e t and fa c e b o o k m akes it
re a lly hard to g e t th e p h ysiq u e yo u w ant. It's hard to g e t and stay lean w h e n you th in k th e m ost im p o rta n t p ie ce o f fa t loss
is m eal fre q u e n c y - e a tin g e v e ry 2 to 3 hours, o r "cle a n e a tin g " - a v a g u e , u n d e fin e d , and o fte n tim e s h yp o critca l style o f
e a tin g o n ly fo o d s th a t a re n 't p ro ce sse d (I say h y p o c ritic a l b e cau se a p p a re n tly w h e y p ro te in , w h ich is a p ro ce sse d fo o d , is
c o m p le te ly okay).
Y ou're to ld h o w im p o rta n t it is to e a t b e fo re , d u rin g , a n d /o r a fte r w o rk in g out. M a gazines and b lo g p o sts s p o u t a b o u t h o w
ca rb s are th e e n e m y and fa ts are y o u r b e s t frie n d , o r vice versa. T h e re 's alw ays o n e n u trie n t o r fo o d th a t yo u n e e d to
a vo id and a n o th e r o n e th a t is m agical, and th a t yo u m ust co n s u m e in e n d le ss q u a n titie s. In m ag azin e o r w e b site , yo u 'll
o fte n fin d se veral c o n flic tin g a rtic le s and v ie w p o in ts . N o w o n d e r p e o p le have no idea h o w to lose fat!
To b u ild m uscle, w e 're c o n s ta n tly b e in g p re s c rib e d "on e w e ird trick". W e're sh o w n th e tra in in g ro u tin e s o f e x p e rie n c e d
p ro fe ssio n a l b o d y b u ild e rs w h o s e ste ro id p ro to c o ls a llo w th e m to be a b le to h a n d le such high v o lu m e w o rk o u ts , 5 o r 6
days a w e e k. B e g in n e rs a tte m p t th e s e ro u tin e s, sp e n d in g to n s o f e n e rg y b u t m a kin g v e ry little p ro gress.
I co u ld w rite an e n tire b o o k ju s t listing all o f th e co m m o n fitn e s s m yths, le t a lo n e o n e th a t busts them . Keep in m ind th a t
th e v a s t m a jo rity o f fitn e s s a d vice th a t yo u read in m a g azines o r see o n lin e is p la ce d th e re to e v e n tu a lly g e t y o u to sp e nd
m oney. W hile so m e a d v ic e m ay b e h e lp fu l, a d v ic e g e n e ra lly isn't re q u ire d by law to b e h e lp fu l o r b a cked b y science.
Instead o f g o in g o n and on, te llin g you w h a t n o t to d o and w h a t a d vice to ig n o re , let's n o w fo cu s s tric tly on w h a t you
sh o u ld do.
ll
H o w to A c h ie v e Lean M u scu la rity
To a tta in a tru ly im p re ssive ph ysiq u e , you need to have a c o m b in a tio n o f leanness (lo w b o d y fa t p e rce n ta g e ) and
m uscularity. The th re e m ain in p u ts in th is e q u a tio n are g o in g to be s tre n g th tra in in g , n u tritio n , and ca rd io , w ith th e tw o th a t
y o u 'll be a d ju stin g th e m ost b e in g n u tritio n and ca rd io .
Strength Training - th e constant
It is a b s o lu te ly im p e ra tiv e th a t yo u s tre n g th tra in to g e t th e d e fin e d and p o w e rfu l p h ysiq u e th a t you w an t. B u ild ing m uscle
co m e s fro m p ro g re s s iv e o v e rlo a d - a g ra d u a l incre a se o f stre ss p laced upon y o u r b o d y and m uscles d u rin g tra in in g . W hen
yo u tra in s p e c ific a lly fo r p ro g re s s iv e o v e rlo a d (b u ild in g strength), m uscle g a in s w ill n a tu ra lly fo llo w . C ause and e ffe ct.
B u ild ing m uscle is a b y p ro d u c t o f b u ild in g stre n g th , so re m e m b e r th a t th e p u rp o se o f y o u r w o rk o u ts is to m ake or
m a in tain p ro g re s s o n w h a te v e r y o u 're d o in g in sid e o f th o s e w o rk o u ts , n o t to ju s t d o th e m o tio n s o r "exercise".
Sets, reps, exe rcise s e le c tio n , w o rk o u t fre q u e n cy, p ro g re s s io n m o d els, re st p e rio d s, and m o re w ill be c o v e re d in d e ta il
la te r on.
A co m m o n m ista ke p e o p le m ake is to tu rn all o f th e ir tra in in g in to "p u m p w o rk " o r "to n in g w ork". T h e y d o h ig h e r re p s fo r
e v e ry th in g and o fte n n e g le c t a n d /o r e nd up losing a lo t o f s tre n g th in th e 4-10 rep range. W hile th e re is a tim e and place
fo r h ig h e r reps, it s h o u ld n 't be th e e n tire ty o f y o u r tra in in g .
For th e m ost part, y o u r s tre n g th tra in in g p ro g ra m d o e s n 't re q u ire a m assive o v e rh a u l to g e t yo u in to "fa t loss m o d e " n o r
d o e s it re q u ire m uch c h a n g e o n c e y o u 'v e se t it in to m o tio n. A fte r y o u 'v e b e g u n th e pro gra m laid o u t fo r you, yo u can
a lm o st ’’se t it and fo rg e t it", a llo w in g yo u to p u t all o f y o u r fo c u s on th e lifts th e m se lve s. Your e ffo rt w ill b e b e s t s p e n t tryin g
to to p y o u r p re v io u s w o rk o u t’s lifts, o r if y o u 're m uch fu rth e r a lo n g in y o u r fa t loss phase and v e ry lean, yo u 'll b e try in g
yo u r h a rd e s t to m aintain y o u r lifts. If you m aintain y o u r lifts, y o u ’ ll m a in tain m uscle.
W e’ll be fo c u s in g on ju s t m a jo r ke y lifts to b u ild and m aintain y o u r m uscle and s tre n g th th ro u g h o u t yo u r fa t loss diet. W e’ll
ta k e a m o d e ra te a p p ro a c h to v o lu m e so th a t y o u ’ll be a b le to m aintain s tre n g th as m uch as p o ssib le th ro u g h o u t y o u r fat
loss phase, w h ile n o t fe e lin g like y o u r ru n n in g y o u rs e lf in to th e g ro un d .
M any o f you w ill be s u rp ris e d b y h o w m uch s tre n g th y o u ’ll be g a in in g w h ile o n th is fa t loss p ro g ra m . If y o u ’re a n o vice , o r
c o m in g b a c k fro m a long p e rio d off, I can a lm o st g u a ra n te e y o u ’ll be g a in in g s tre n g th and m uscle w h ile losing fat. Even
th o s e w h o m ay c o n s id e r th e m s e lv e s in te rm e d ia te lifte rs w ill e x p e rie n c e s tre n g th g a in s and m ay even fin d th e m se lve s
b u ild in g m uscle if th e y ’ve b e e n tra in in g su b -op tim a lly. E verything w o rk s m uch b e tte r w h e n y o u ’ve g o t y o u r p rio ritie s
stra ig h te n e d , s im p lifie d , and tra cke d .
T h a t said, if fa t loss isn't d e c id e d b y h o w yo u train, w h a t d o e s d e c id e it?
N u tritio n - Fat loss w h ile B u ild in g o r M a in ta in in g M uscle
A su sta ine d c a lo ric d e fic it (the sta te in w h ic h y o u r b o d y is b u rn in g m o re c a lo rie s th a n it’s co n su m in g ) is re q u ire d fo r fa t
loss. T h e e a s ie s t and m o st im p a ctfu l w a y to c o n tro l y o u r e n e rg y b a la n ce - and g e a r it to w a rd s fa t loss - is to c o n tro l how
m any ca lo rie s y o u ’re co n su m in g th ro u g h tra c k in g w h a t yo u eat.
The b e st fa t loss d ie t is o n e th a t m akes a c a lo ric d e fic it as e ffo rtle s s and s u s ta in a b le as po ssib le, w h ile m a xim izing m uscle
re te n tio n . T his m eans co n s u m in g a d e q u a te a m o u n ts o f fats, carbs, and p ro te in th a t fa c ilita te to p -n o tc h gym p e rfo rm a n ce
b u t still ke e p s yo u at a d e fic it o f c a lo rie s so th a t you can lose b o d y fat.
The m edia has irre s p o n s ib ly c o n fu s e d p e o p le in to th in k in g th a t yo u lose b o d y fa t fo r o th e r reasons, b u t at th e e nd o f th e
day w e have g o o d оГ s c ie n c e - and c a lo rie s are still king.
C ardiovascular Exercise
C a rd io has re c e iv e d q u ite a b it o f u n d e s e rv e d bashing as o f late, a nd m any p e o p le fa lse ly th in k th a t d o in g ca rd io
a u to m a tic a lly leads to “ losing g a in s ” (losing m uscle). T h a t is u n tru e. M o st o fte n , a ve ra g e p e o p le d o c a rd io to bu rn fa t o r to
g e t in shape, b u t th e y are u n aw a re th a t th e ir fo o d in ta ke m ust b e m a n ip u la te d as w e ll, o r at th e v e ry least, held co n sta n t.
It’s n o t a b n o rm a l fo r a p e rso n to u n k n o w in g ly e a t m ore fo o d th u s in cre a se th e ir ca lo ric in ta ke m ore and m o re as th e y do
lo n g e r and m ore fre q u e n t c a rd io se ssions (because o f th e ir in cre a se d a p petite).
W h ile d o in g c a rd io fo r fa t loss is h o p e le ss o r at least e x tre m e ly in e ffe c tiv e w h e n y o u ’re n o t tra c k in g y o u r ca lo ric inta ke, if
y o u are tra c k in g y o u r c a lo ric inta ke, c a rd io s u re ly has it’s benefits.
C a rd io is a v e ry h e lp fu l to o l in cre a tin g , su sta inin g , o r incre a sing a c a lo ric d e fic it fo r fa t loss. C a rd io also incre a se s yo u r
b o d y ’s a b ility to use fa t as a so u rce o f energy.
W hen w e in e v ita b ly reach fa t loss stalls o r s lo w d o w n s w h ile on a c e rta in c a lo ric in ta ke and ca rd io o u tp u t, and w a n t to
c o n tin u e m o vin g fo rw a rd , w e usually have tw o m ain ch o ice s:
1. D ecre a se c a lo ric in ta ke
2. Increase C ard io o u tp u t
W hich s h o u ld yo u do? D ecre a se y o u r c a lo rie s o r in cre a se y o u r cardio? W e’ll c o v e r th is in d e p th . You’ll th o ro u g h ly
u n d e rsta n d y o u r o p tio n s and it com es d o w n to m a in ly p re fe re n c e and a d h e re n ce : w h a t yo u fig u re y o u ’d e n jo y m o st (or
h ate th e least) and w h a t yo u fe e l w ill k e e p yo u on ta rg e t (and w h a t a ctu a lly d o e s k e e p yo u on ta rg e t in hindsight). For
som e p e o p le , th e y h ate d o in g c a rd io so th e y ’d be b e tte r o ff d e c re a s in g th e ir ca lo rie s m ore fre q u e n tly th a n incre a sing
ca rd io , and fo r o th e r p e o p le v ic e versa. I’ll be g iv in g you e a s y -to -fo llo w g u id e lin e s to fo llo w so th a t you ta k e a ba la n ce d
a p p ro a ch and d o n ’t o v e rd o it in th e c a rd io d e p a rtm e n t.
Inversely, c a rd io is n o t re q u ire d fo r lo sin g fa t and you co u ld a ch ie ve it th ro u g h m a n ip u la tin g n u tritio n alone, b u t fo r m ost
p e o p le y o u ’ll be le ft co n s u m in g q u ite a fe w less c a lo rie s p e r d a y th a n if yo u w e re d o in g so m e c a rd io to o . M y
re c o m m e n d a tio n is to d o at lea st so m e c a rd io p e r w e e k , fo r b e tte r d ie t a d h e re n ce . If n o t th a t, th a n a t least fo r th e health
and exe rcise b e ne fits.
E l V a ryin g Levels o f B o d yfa t
N o w th a t yo u k n o w th e m ain p illa rs o f fa t loss and lean m uscularity, th e q u e s tio n is:
W h a t b o d y fa t p e rc e n ta g e s h o u ld you be aim in g to g e t d o w n to?
This is g o in g to d e p e n d on se veral fa cto rs, b u t fo r m o st m en, w e ’re lo o k in g to g e t d o w n to th e 8-12% b o d y fa t range.
Som e p e o p le can c o m fo rta b ly g e t d o w n to 6-8% b o d y fa t w ith little to no re sista nce . O th e rs m ay fin d th a t losing w e ig h t
g e ts re a lly ro u g h o n c e th e y g e t b e lo w 10% b o d y fat.
For m ost m en, unless it’s fo r c o m p e titio n , a p h o to s h o o t, o r som e o th e r re a lly im p o rta n t reason, yo u m ig h t n o t w a n t to g e t
d o w n to 6% b o d y fa t or low er. It g e ts h a rd e r and h a rd e r to m aintain, n o t to m e n tio n you in cre a sin g ly lose stre n g th , yo u r
natural te s to s te ro n e d ro ps, and you b e c o m e in c re a s in g ly hungry, fo o d fo c u s e d , and q u ite o fte n an ti-socia l th e lo w e r you
ta k e y o u r b o d y fat.
E veryone is g o in g to have th e ir o w n “s e t-p o in t” (a c o m fo rta b le p o in t o f lea n n e ss and stre n g th ) and th e ir p a rtic u la r goal o f
b o d y fa t to reach at th e end o f a fa t loss phase.
You have to d e c id e fo r y o u rs e lf y o u r o w n goal b o d y fa t level. For m ost p e o p le w h o fin d th e m s e lv e s w e ll o v e rw e ig h t w ith a
lo t o f b o d y fat, ju s t g e ttin g d o w n to 12-15% b o d y fa t is in c re d ib le a nd life ch a n g in g . For m ost o f you, I’d p ro b a b ly
re co m m e n d a im in g to g e t d o w n to 8-12% b o d y fat. S om e o f y o u m ay w a n t to g e t c o m p le te ly s h re d d e d and h it ne ar 6%
b o d y fat, and th a t’s o k a y to o , th a t’s y o u r d e cisio n .
For so m e o f you, th is m ay be th e firs t tim e y o u ’ll e v e r have g o tte n lean. For o th e rs, yo u m ay be p u sh in g to w a rd s g e ttin g
le a n e r th a n e v e r b e fo re. W h ic h e v e r it is, yo u w ill gain in s ig h t and b o d y fe e d b a c k o n w h a t is re a listic fo r yo u to a ch ie ve and
m a in tain (and fo r h o w long). Let m e also n o te th a t as you gain e x p e rie n c e w ith th e system and m e th o d s w e ’ll be g o in g
over, g e ttin g le a n e r o r sta yin g le a n e r fo r lo n g e r te n d s to g e t e a sie r each tim e you g o on a cut.
L e t’s ta k e a lo o k at w h a t so m e o f th e goal leve ls o f b o d y fa t can lo o k like. W e’ll use m e (the a uthor) as th e e xa m ple . Keep
in m ind th a t w e all s to re fa t d iffe re n tly . C o m p a re d to me, m any m en s to re b o d y fa t m o re in th e ir a b d o m in a l re g io n s. I te n d
to sto re fa t fa irly e v e n ly th ro u g h o u t m y b o d y parts, w ith m o re in m y b u tt and b a ck and less in th e a b d o m in a l region.
20% Body Fat
For som e o f you, th is w ill be a g o a l leve l o f b o d yfa t. For o th e rs it m ay ju s t b e th e b e g in n in g . W hile th is m ay lo o k like th e
p h ysiq u e o f s o m e o n e w h o is “ b u lk in g ” ke e p in m ind th a t th e a ve ra g e A m e rica n m ale is a b o ve th is level o f b o dyfa t. If
y o u ’re c u rre n tly 30% b o d y fa t o r higher, th e n yo u sh o u ld fe e l e x tre m e ly p ro u d o f y o u rs e lf if, o r s h o u ld I say, w h e n yo u b ring
y o u rs e lf to th is stage.
M y ab g e n e tic s re a lly co m e in to p la y h e re as m ost m en at 20% b o d y fa t w o u ld n o t have vis ib le abs. I can pull o ff th is lo o k
fa irly w e ll b e ca u se o f m y g e n e tic s a nd e s p e c ia lly since I’ve b e e n liftin g fo r a b o u t 8 ye a rs he re in th is p ictu re , b u t m ost m en
d o n o t have th e m uscle mass to be able to.
15% Body Fat
This sta g e in y o u r fa t loss is so m e tim e s an in te re s tin g “ m id d le g ro u n d ”, at lea st it is fo r me. Y ou're stro n g , q u ite o fte n
s tro n g e r th a n ever, b u t y o u 're n o t q u ite as d e fin e d as y o u ’d like to be. M any w ith o u t a stru ctu re and plan to th e ir n u tritio n
have a hard tim e g e ttin g past th is th re s h o ld .
O n ce again, m o st p e o p le w ill n o t have abs as c u t o u t as m e here.
12% Body Fat
H e re is w h e re th in g s sta rt to g e t fun. You b e g in to have in cre a se d d e fin itio n and y o u r m id se ctio n starts to re a lly trim up. A
se p a ra tio n in th e c h e s t b e g in s to g e t m ore p ro n o u n c e d and w ith o u t a s h irt on, e ve n th o u g h y o u are w e ig h in g less and
less each w e e k , p e o p le seem to th in k m o re and m ore th a t yo u a c tu a lly lift. In th e rig h t c o n d itio n s and in th e rig h t lig h tin g ,
yo u can e ve n c o n v in c e p e o p le to th in k y o u ’ re even le a n e r th a n yo u re a lly are. N o stria tio n s ye t, b u t th e y ’ re co m in g .
10% Body Fat
T h in g s are sta rtin g h e a t up. O verall, y o u ’re re a lly s ta rtin g to sh a pe up. P articular b o d y parts m ay lo o k re a lly d e fin e d w h ile
o th e rs m ay still be b lu rre d w ith b o d y fa t (my b a c k fo r me). S triations m ay sta rt to sh o w in p a rtic u la rly g ifte d b o d y parts.
T h o u g h sh irts m ay b e a little b it lo o s e r now , w h e n yo u ta k e y o u r s h irt off, p e o p le n o tice. W ith a pum p, yo u lo o k really
im pre ssive , and since y o u ’re n o t to o lean yet, yo u still have g o o d s tre n g th and m uscle size. T h e fa ce starts to chisel up,
and fo r m o st o f you, y o u r m id se ctio n w ill sta rt to reveal w h a t’s u n d e rn e a th .
8% Body Fat
C o n g ra tu la tio n s if yo u m ake it to th is level! You’ll have a nice tig h t m id s e c tio n and v is ib le d e fin itio n all over. You’ll have a
re a lly “ h a rd ” lo o k to y o u r m uscles a nd p e o p le m ay e ve n say th a t yo u lo o k “ dry.” D etails re a lly sta rt to s h o w in areas th a t
used to seem a ve ra g e o r u n im p re ssive to you. You’ ll sh o w ca se m o re v a s c u la rity and w ith o u t a sh irt on yo u lo o k in cre d ib le .
Your le g s w ill s h o w d e fin itio n , and yo u w o n ’t be a fra id to w e a r th o s e re tro s h o rt sh o rts o u t in p u b lic. If y o u d o n ’t o w n any,
y o u ’ll p ro b a b ly fin d y o u rs e lf b u yin g som e. Your fa ce c o n tin u e s to sh a rp e n w ith lines m o re a n g u la r and p ro n o u n c e d .
G o o d b ye c h u b b y ch e eks. H e llo p h o to g ra p h e rs .
This sta te is an e x c e lle n t g o a l, and a b o u t as fa r as m o st o f you sh o u ld ta k e y o u r fa t loss phase. It m ay be b e st to sto p
w h e n yo u g e t h e re and e n jo y sum m er. For m o st p e o p le , th is b o d y fa t leve l is n ’t e a sy to hold, I d o n ’t re co m m e n d th a t you
try to stay at th is leve l fo r th e e n tire year.
6% B odyfat
G o o d n ig h t s w e e t Prince. You lo o k like a c o m p le te ly re g u la r p e rso n in c lo th e s, p e rh a p s even on th e slim side, b u t o n ce you
ta k e th e m off, yo u lo o k like a G re e k g o d. You can see m u scle d e fin itio n , s e p a ra tio n , stria tio n s, and in d ivid u a l m uscle
fib e rs. You can see a fu lly e tc h e d o u t six p a ck and o b liq u e s . T h e re ’s v a s c u la rity in m ore p laces, in c lu d in g p la ce s y o u ’ve
n e v e r seen it b e fo re , p e rh a p s in y o u r lo w e r a b d o m e n and legs. Your ja w a nd c h e e k b o n e s sh o u ld lo o k m ore se rio u s than
e v e r and e v e n tu a lly it w ill lo o k su n ke n in a bit.
You are p h o to s h o o t ready; w e ll w ith in s trik in g d is ta n c e fo r c o m p e titiv e b o d y b u ild in g o r p h ysiq u e sh o w s in te rm s o f
leanness. In th e rig h t lig h tin g and fro m th e rig h t a n gles, yo u can cre a te th e illu sio n o f lo o k in g m uch b ig g e r than yo u re a lly
are. Take as m any p h o to s and d o as m any p h o to s h o o ts as y o u r s to ra g e sp a ces can h a n d le b e cau se sta yin g at th is leve l o f
le a n n e ss is v e ry d ifficu lt.
I d o n ’t re co m m e n d th a t you aim to g e t to th is leve l o f c o n d itio n in g w ith o u t a g o o d reason o r tw o . I p e rs o n a lly d o n 't th in k “ I
ju s t w a n t to see if I can d o it” cuts it as a g o o d e n o u g h reason, b u t its a d e c is io n up to you. A t 6% b o d y fa t o r low er, m ost
p e o p le are g e n e ra lly a t u n h e a lth ily lo w levels o f b o d y fat; g e n e ra lly u n h e a lth ie r th e lo w e r y o u g o and th e lo n g e r yo u stay
th e re . For m ost p e o p le , g e ttin g to th is level o f b o d y fa t o r lo w e r te m p o ra rily d e cre a se s yo u r te s to s te ro n e levels, y o u r sex
drive, and y o u r d e s ire to s o cia lize w ith o th e rs. T h e le a n e r y o u g e t, th e w o rs e it gets. You b e c o m e m ore irrita b le , shortte m p e re d , and fo o d fo c u s e d . The lo n g e r yo u stay at 6% o r le a n e r th e w o rs e yo u w ill fe e l. It is n o t a leve l o f b o d y fa t th a t I
re co m m e n d yo u to try to stay a t fo r to o long, le t a lo n e y e a r a ro un d .
T h a t said, ha vin g re a ch e d th is sta te a fe w tim e s m yself, it can c o m e w ith m any p o te n tia l b e n e fits if yo u c a p ita lize on them
q u ic k ly and a p p ro p ria te ly.
So to recap, I re c o m m e n d th a t m ost o f yo u aim to g e t d o w n so m e w h e re in th e 8-12% b o d y fa t range. If y o u ’re m o d e ra te ly
to h e a vily o v e rw e ig h t, I re c o m m e n d g e ttin g d o w n to 15-20% re sp ective ly, staying th e re fo r a little w h ile (I’ll be c o ve rin g
d ie t b re a ks la te r on), and la te r c o n tin u in g on to th e 8-12% realm .
By now, yo u have a g e n e ra l idea o f w h a t th e g a m e plan lo o ks like. You k n o w th a t y o u ’ll be fo llo w in g a tra in in g program
fo cu se d a ro u n d b u ild in g stre n g th . You k n o w th a t n u tritio n is th e m o st im p o rta n t p ie ce o f th is fa t loss p uzzle and th a t
c a rd io can b e a v e ry h e lp fu l to o l th a t y o u ’ll p ro b a b ly be u tilizin g. You also have an idea o f th e goal level o f b o d y fa t y o u ’re
a im ing to achieve.
You’re p ro b a b ly w o n d e rin g now, W hat are m y m acros? H o w m any c a lo rie s s h o u ld I be a im ing fo r? H o w m uch cardio?
W e’ll be c o v e rin g all o f th is! But first, a q u ic k c h a p te r o n th e to o ls and th e m in d se t n e cessa ry fo r healthy, su cce ssfu l, and
su sta in a b le fa t loss.
i
T racking P rogress
Th e B odyw eig ht Scale
W e are g o in g to be v e ry s p e c ific w ith h o w w e m e asure o u r b o d y w e ig h t. T h e re is o n ly o n e w a y to d o it co rrectly, and m any
w ays NOT to d o it. If yo u d o n ’t have one, p u rcha se a high q u a lity d ig ita l scale th a t m easures to th e te n th o f a p o u n d (or
kg). I re co m m e n d c h e c k in g a m azon.com re vie w s and g e ttin g a sca le th a t is w ith in y o u r b u d g e t th a t also has th e h ig h e st
ratings. A n y o f th e s e scales w ith 4.5 o r h ig h e r ra tin g s w o u ld d o h ttp ://a m zn .to /2 r7 u K U P
You w ill w e ig h y o u rs e lf daily, firs t th in g in th e m o rnin g , nude, a fte r using th e b a th ro o m , b e fo re e a tin g o r d rin k in g a n yth in g .
You w ill re c o rd th is num ber. It d o e s n ’t have to b e e x a c tly th e sam e tim e e v e ry d a y b u t th a t’s th e b e st case scenario. If yo u
d o n ’t have to d ro p a sto o l, d o n ’t fo rc e yourself.
It’s norm al th a t y o u r w e ig h t w ill flu c tu a te fro m d a y to day, e ve n fo llo w in g th e a b o v e co n d itio n s. A 1-2% flu c tu a tio n in
b o d y w e ig h t is c o m p le te ly norm al. W h a t yo u ate th e p rio r day, so d iu m inta ke, b o w e l m o ve m e n t (or lack of), h orm onal
flu c tu a tio n s , m e n stru al cycle, and m ore a ffe c t y o u r b o d y w e ig h t. If y o u r w e ig h t flu ctu a te s, th e n w h y w e ig h y o u rs e lf at all?
B ecause w e ’re n o t lo o k in g at any o ne p a rtic u la r m o rn in g w e ig h -in . W e’re lo o k in g at 7 d ay a ve rag e s a nd c o m p a rin g th o s e
w ith each other. Your a v e ra g e w e ig h t d u rin g w e e k 1 ve rsu s y o u r a ve ra g e w e ig h t d u rin g w e e k 2, and so on. Your w e e k ly
a ve ra g e sm o o th e n s o u t th o s e d a ily flu c tu a tio n s and h e lp s us te ll w h e th e r y o u ’re re a ch in g y o u r g o a l fa t loss p e r w ee k.
To g e t y o u r w e e k ly a ve rage, ju s t ad d u p y o u r w e ig h -in s fo r 7 days and d iv id e th e to ta l b y 7. B egin and end each w e e k ’s
w e ig h -in s on s p e c ific days. It h e lp s to re c o rd y o u r w e ig h ins e ith e r in a p h ysica l o r d ig ita l n o te b o o k , a m o b ile p h o n e a pp
like “ H a p p y S ca le ”, o r using a s p re a d s h e e t p ro g ra m on th e co m puter. I g e n e ra lly re co m m e n d to use M ic ro s o ft Excel or
N u m b e rs (Mac). These p ro g ra m s have easy fu n c tio n s w h e re yo u can g e t th e a ve ra g e o f a list o f w e ig h t-in ’s. If y o u ’re o ld
sch o o l yo u can ju s t use a n o te b o o k ! You can w rite y o u r m acros in th a t n o te b o o k to o .
Th e Tape M easure
B o d y m e a su re m e n ts can h e lp us m e asure fa t loss and m uscle gain in w ays th a t th e scale ca n n o t. B e g in n e rs, n o vice
tra in e rs (th a t’s m ost o f you), and e ve n yo u w h o c o n s id e r y o u rs e lf in te rm e d ia te s, listen up. A lth o u g h tra c k in g yo u r
b o d y w e ig h t is cru cia l and m a n d a to ry fo r m axim um c o n tro l o f y o u r tra n s fo rm a tio n , y o u r b o d y w e ig h t a lo n e d o e s n ’t alw ays
p a in t th e e n tire p ic tu re o f y o u r b o d y c o m p o s itio n (your m uscle to fa t ratio).
E sp ecially fo r th o s e w h o are v e ry u n tra in e d , rapid m uscle gain and s o m e tim e s w e ig h t gain, can o c c u r w h ile
sim u lta n e o u s ly losing fa t at a c a lo ric d e fic it. S o m e tim e s th is fa t loss is “ m a s k e d ” w h e n y o u ’re ju s t lo o kin g at th e scale
w e ig h t.
A n e xa m p le m ig h t be a 5 7 ”, 160 lb m ale at 20% b o d y fa t w h o has n e v e r lifte d w e ig h ts o r d o n e a ny in te n sive s p o rt in his
life. H e ’s g o t 15-20 lbs o f fa t h e ’d like to lose. H e w o u ld n ’t m ind lo o k in g m ore m u scu la r to o , o f course. He, like m ost men,
h a p p e n s to s to re a lo t o f fa t in his a b d o m in a l re g io n . H e b e g in s liftin g w e ig h ts and h ittin g his m acros. The firs t w e e k o r tw o
seem to be g o in g g reat, fa t lo s s /w e ig h t loss a c c o rd in g to th e scale is o c c u rrin g w o n d e rfu lly . Then all o f a su d d e n it seem s
to be s lo w in g d o w n (as th e m u s cle -b u ild in g begins). His w a is t m e a s u re m e n t m ig h t b e d e cre a sin g e v e ry w e e k, b u t he
m ig h t n o t k n o w it if h e ’s n o t tra c k in g it. A n d if y o u ’ re m e a surin g y o u r w a is t c o n s is te n tly and a c c u ra te ly and its g o in g d o w n
e v e ry w e e k , w h o cares if y o u r w e ig h t isn’t b u d g in g , o r e ve n if it’s g o in g up a bit! You’re losing fa t w h e re it m atters, and you
can p ro b a b ly n o tic e th a t y o u ’re lo o k in g b e tte r to o .
Take w e e k ly o r b i-w e e k ly b o d y m ea sure m e n ts. W hen it co m e s tim e to d o y o u r w e e k ly o r b i-w e e k ly analysis to d e te rm in e
if yo u n e e d to m ake any d ie ta ry a d ju s tm e n ts (m o d u le 7), y o u ’ ll lo o k m o s tly a t y o u r a ve ra g e w e e k ly w e ig h ts b u t also yo u r
w a is t and o th e r b o d y m e a sure m e n ts. The n e w e r yo u are to liftin g , th e m ore th e s e m e a su re m e n ts are g o in g to co m e in
handy. T h e y are also a use fu l m e tric to d e te rm in e long te rm g ro w th in p a rtic u la r m uscles gro up s.
• M easuring y o u r w a ist is h ig h ly re co m m e n d e d . I’d g o as fa r as saying its m a n d a to ry fo r a n yo n e w h o h a pp e n s to store
• fa t in th e ir m idsection. T h a t’s m ost o f you. If you sto re a s ig n ific a n t a m o u n t o f fa t in o th e r places such as yo u r legs,
• yo u r arm s, or y o u r hips, m ake sure to m easure th o s e b o d y parts too.
(Shoutout to my friend Andy Morgan for the inspiration for this infographlc)
Th e 9 Key Body M easu rem ents in regards to body fa t are show n above. W eekly W aist M e asu rem en t (# 6 ) is
m andatory, th e rest are optional but highly reco m m ended, especially if you store fa t in o th er places. C hest, arm , and
leg m easurem ents are also aw esom e to have dow n the road for th e purpose o f tracking m uscle gains.
• M easure on th e sam e d ay e ve ry w e e k, in ce n tim e te rs ro u n d e d to th e n e a re st 0.1 cm
• Do it u n d e r th e sam e circum stances: Sam e tim e, in th e m o rning, a fte r using th e b a th roo m , a fte r w e ig h in g yourself,
b e fo re e a ting o r d rin kin g
• M easure each b o d y p a rt fle x e d /te n s e d
о D o n ’t m easure y o u r m id se ctio n su ckin g y o u r g u t in, instead te n s e it like you w e re fle xin g y o u r abs o r g e ttin g
re a dy to g e t p u nch e d in th e gut.
о Flex y o u r b ice p like you w e re d o in g it fo r th e cam era, m ake th a t m e a su re m e n t as w id e as po ssib le
• M easure y o u r w a ist (#6) e ith e r 2 inches o r tw o fin g e rs b e lo w y o u r navel (belly button), w h ic h e v e r is e a sie r fo r you to
m easure co n s is te n tly fro m w e e k to w e e k
• D o y o u r m easurem ents y o u rs e lf since you ca n ’t rely th a t y o u ’ll alw ays have so m e o n e else to help you.
• M easure th e th ic k e s t p a rt o f y o u r leg
• M easure th e c h e st a ro un d th e n ip p le line, w ra p p in g y o u r ta p e m easure a ro un d yo u r e n tire u p p e r to rs o w h ile ke e p in g
it as parallel to th e g ro u n d as p o ssib le (this m e a su re m e n t m easures
O p tio n a lly y o u can m easure th e c irc u m fe re n c e a ro un d y o u r s h o u ld e rs /u p p e r torso, b u t th a t’s n o t re a lly a v e ry he lp fu l
m e a su re m e n t as an in d ic a to r fo r fa t loss since fa t g e n e ra lly isn’t sto re d as m uch in th e u p p e r torso. If you d o it, d o it to
m easure y o u r shoulder, u p p e r chest, and u p p e r b a ck gains
H e re is a link to a M yoTape b o d y m e a su re m e n t to o l. h ttp ://a m z n .to /2 q o B L 0 6
Rem em ber, m e asure e v e ry th in g to th e n e a re st 0.1 cm!
Things w e W O N ’T be relying on to track progress
• JUST th e M irro r
о Your m ind plays tricks on you, plus th e lo o k o f y o u r p h ysiq u e is c o n s ta n tly ch a n g in g fro m d a y to day based on
th e tim e o f day, w h a t you ate, h o w m any carbs and sodium , h o w m uch fo o d bulk, stress, sleep, etc.
• The a m o u n t o f like s yo u g e t on Instagram p ictu res
• D e te rm in in g and tra c k in g y o u r B o d yfa t p e rce n ta g e
о T h ere are several d iffe re n t w ays to d o it (u n d e rw a te r h yd ro sta tic d u n k tanks, calipers, DXA scans, b o d p o d s,
h a n d h o ld d e vice s, etc, b u t th e re are accu racy and co n s is te n c y issues w ith all o f them . T hey can be o ff by
m u ltip le b o d y fa t p e rce n ta g e s, w h e th e r up o r d o w n . For exam ple, if yo u g ra b b e d a p o rta b le b o d y fa t analyzer
th a t co m m ercia l gym s o fte n k e e p h a nd y (one o f th o s e h a n d h e ld things) you m igh t g e t a re a din g o f a n yw h e re
b e tw e e n 8% and 23% if y o u r b o d y fa t w as a ctu a lly a ro un d 15%.
H e re is th e S tandard E rror o f E stim ate (SEE) assig n e d to each typ e :
• B ody-fat c a lip e r m ea sure m e n ts are v e ry ina ccu ra te if p e rfo rm e d b y m ost p ra ctitio n e rs (™5%) and still ina ccu ra te w he n
used b y e x p e rts (~3%)
• H an d h e ld d e vice s th a t y o u ’ll fin d in co m m ercia l gym s: 5-8%
• US N avy Equation: ~3%
• U n d e rw a te r D un k Tank: N3%
• D XA scans: "1-2%
• BodPod: "3 %
S everal o f th e s e are v e ry in e x p e n s iv e and in c o n v e n ie n t. T h e o th e rs are g o sh darn ina ccu ra te . It’s n o t w o rth even
b o th e rin g . If it le n d s any w e ig h t, I’ve s u c c e s s fu lly u n d e rg o n e m u ltip le in c re d ib le fa t loss phases and g o tte n a b s o lu te ly
s h re d d e d se veral tim e s (in 2013 and 2016) and I h a v e n ’t had m y b o d y fa t p e rc e n ta g e c h e c k e d since 2011 (6 ye a rs as o f m y
w ritin g this).
On a w e e k to w e e k basis, c h e c k in g y o u r b o d y fa t isn’t a to o l th a t w e are g o in g to use to w a rd s m aking any s o rt o f
n u tritio n a l d e c is io n . If yo u d o sp e n d m o n e y to g e t y o u r b o d y fa t c h e c k e d , d o it w ith a g rain o f salt, and o n ly d o it to g e t an
e stim a tio n o f th e s ta rtin g a n d /o r e n d in g p o in t to y o u r cut. If yo u a b s o lu te ly have to, I e ith e r re co m m e n d d o in g th e US N avy
e q u a tio n (free), w h ic h you can fin d o n lin e via g o o g le o r sp e n d in g th e m o n e y and d o in g a D XA scan if a lab th a t d o e s them
is n e a rb y you.
Rem em ber, tra c k in g y o u r scale w e ig h t and tra c k in g y o u r w a is t m e a s u re m e n t (and p o ssib ly o th e r m ea sure m e n ts) are w h a t
w e w ill be fo c u s in g on to h e lp us d e te rm in e and m ake p rogress.
1
M e a surin g Your Food
M easuring your Food
M e a surin g and tra c k in g th e fo o d yo u e a t is th e m o st im p o rta n t p a rt o f a ny and e v e ry succe ssfu l diet. L iq u ids can be
m e a sure d a c c u ra te ly b y w e ig h t o r v o lu m e b u t w e ll be m e a surin g n e a rly all o f th e fo o d s w e e a t using a fo o d scale.
P ackaged g o o d s p ro c e s s e d w ith sta n d a rd iz e d m a n u fa ctu rin g can ty p ic a lly be tra c k e d using th e labels on th e boxes or
c o n ta in e rs th e y c o m e in. Foods th a t you c a n ’t tra c k sh o u ld b e c o n su m e d as in fre q u e n tly as c o n v e n ie n tly po ssib le.
Th e Food Scale
W e’ll be m e a surin g fo o d s b y w e ig h t in gram s. W e w o n ’t be m e a surin g fo o d by v o lu m e b e cau se it isn’t as c o n s is te n t or
re lia b le . 100 gram s o f c h o p p e d a p p le is a lw a ys 100 gram s o f c h o p p e d apple, w h e re a s 1 cu p o f c h o p p e d a p p le can va ry in
h o w m uch a p p le y o u ’ re a c tu a lly g e ttin g d e p e n d in g on h o w la rg e o r sm all th e ch u n ks o f a p p le s are.
It’s b e s t to w e ig h fo o d s in th e ir raw sta te s (if yo u plan on c o o k in g them ). This is b e cau se w h e n yo u c o o k fo o d , w h e th e r
y o u ’re b a kin g it, m ic ro w a v in g it, o r g rillin g it, th e lo n g e r yo u c o o k, th e m ore m o istu re (and w e ig h t) y o u ’ re losing. Just
a n o th e r va ria b le th a t yo u c a n ’t e a sily tra ck. M ig h t as w e ll e rr on th e sid e o f co n siste n cy, so fo r m o st o f y o u r fo o d s, if n o t all,
w e ig h th e m b e fo re c o o k in g . T h a t said, th e re m ay be circu m sta n ce s, o r s p e c ific fo o d s, th a t yo u d e c id e to w e ig h a fte r
c o o kin g . Say, y o u r p a re n t co m e s hom e w ith a ro tis s e rie ch icke n , o r c o o k s up 10 lbs o f ch ic k e n b re ast o r tila p ia fo r you in
bulk. You’d e n d up w e ig h in g th e s e fo o d s c o o k e d , b e fo re co n su m in g th e m o r b e fo re p a cka g in g th e m in to z ip -lo c k bags.
Ju st k n o w th a t y o u ’ re sa c rific in g a little b it o f a ccu ra cy fo r sa n ity there.
To tra c k y o u r fo o d , and th u s y o u r c a lo rie s and m a c ro n u trie n ts, y o u ’ll need a to o l. You can fin d n u tritio n data in b o o k s b u t if
y o u ’re re a d in g this, y o u ’ ll p ro b a b ly use th e in te rn e t. F o rtu n a te ly th e re are so m any o n lin e fo o d d a ta b a se s o u t now, m any
a va ila ble in b o th w e b s ite a nd m o b ile app. I p e rs o n a lly have b e e n using M yFitnessPal fo r years. I also have used Fitday
and C a lo rie K in g b e fo re (2011). M yM a cros and L iveS trong are also apps th a t seem to be w id e ly used.
A w o rd o f ca u tio n . Ju st b e cau se a fo o d in p u t is th e re in a d a ta b ase , d o e s n ’t n e cessa rily m ean it’s 100% co rre ct. Every day,
th e s e w e b s ite s /a p p s g e t b e tte r and better, w ith m ore fo o d inputs, and in c o rre c t in p u ts are fixe d . But th e y a re n ’t
n e ce ssa rily p e rfe c t, th e y re ly on users to cre a te n e w fo o d inp u ts and h e lp fix w ro n g ones. W hen ju s t sta rtin g out, y o u ’ll
w a n t to be 100% sure th a t y o u ’re using c o rre c t inp u ts, e s p e c ia lly w ith th e fo o d s y o u ’ll be e a tin g regularly, so it m ay be
h e lp fu l to cro s s -c h e c k y o u r fo o d in p u ts w ith th e o th e r apps, o r a w e b s ite like N u tritio n D a ta .co m . A n y tim e th a t so m e th in g
lo o k s fishy, y o u ’ll w a n t to cro s s -c h e c k it. Eating a n e w fo o d th a t y o u ’ve n e v e r had b e fo re? O r e a tin g o u t a t a re sta u ra n t and
n o t sure w h ic h “ Bone-In Rib E ye” to p ic k on y o u r fo o d tra c k in g app? C ross-C h e ck it. A n d w h e n it com es to fa t loss, if
y o u ’re having tro u b le p ic k in g b e tw e e n o n e in p u t and th e n e x t and y o u ’re in a hurry, p ic k th e o ne th a t says it has m ore
m a cros/ca lo ries.
U n trackable Foods:
For th e m ost part, th e s e are fo o d s you p ro b a b ly w a n t to a vo id o r m inim ize th e fre q u e n c y and q u a n tity o f c o n su m p tio n o f
b e ca u se yo u m o st lik e ly have no idea w h a t th e m acros are. The lasagna at a m om and p o p Italian re sta u ran t, th e tw ice
b a ke d fu lly lo a d e d p o ta to at a ste a k re staurant, o r th e (fried) fish and ch ip s (French fries) w ith th e ta rta r d ip p in g sauce th a t
yo u d o n ’t plan on w e ig h in g .
H o m e b a ke d g o o d s like y o u r g ra n d m o th e r’s s e c re t a p p le p ie o r y o u r d a d s p o ta to salad o r n o n -ch a in -re sta u ra n t m eals are
u su ally m uch h a rd e r to tra c k since yo u d o n ’t k n o w w h a t in g re d ie n ts and w h a t q u a n titie s o f in g re d ie n ts are g o in g into
th e m . T h e m ore butter, ch eese, oil, o r o th e r fa t o r s u g a r he avy in g re d ie n ts th a t are in it, th e m ore v a ria b ility and th e m ore
w ro n g you co u ld be w ith an e s tim a tio n o f th e m acros yo u consum e. The m ore w ro n g yo u are, th e m ore y o u ’re n o t a ctu a lly
h ittin g y o u r m acros (but inste ad m ost lik e ly g o in g w ay over). W h e th e r y o u ’re g u e ssin g th e q u a n tity o f a ce rta in fo o d and
in p u ttin g th a t in to y o u r tra c k in g app, o r y o u ’re ju s t fre e -b a ll g u e ssin g th e m acros, y o u 're n e ve r g o in g to be as a ccu ra te as
w e ig h in g and tra c k in g each in g re d ie n t th a t g o e s in to a m eal.
This isn’t to say yo u s h o u ld a vo id g o in g to re sta u ran ts w ith fam ily. I d o it all th e tim e w h e n I’m c u ttin g . M any restaurants,
in c lu d in g m any fa s t fo o d re sta u ran ts like M cD on a lds, are p re tty sta n d a rd w ith th e ir p o rtio n sizes. O th e r chain fa st fo o d
re sta u ran ts like c h ip o tle are s o m e w h a t sta n d a rd , b u t so m e tim e s m acro in p u ts n e e d to be a d ju ste d w h e n y o u r se rv e r give s
y o u m o re o r less th a n sta n d a rd . A s w ith a n y th in g , e x p e rie n c e incre a se s o v e r tim e .
If I g o o u t w h ile on a v e ry se rious s h re d d in g d ie t, I ty p ic a lly ju s t o rd e r s im p le m eals th a t are ju s t a fe w fo o d s and n o t a
co c k ta il o f in g re d ie n ts . I lo ve g e ttin g a nice steak, som e ch ili o r a b a ke d p o ta to , and a salad o r o th e r v e g e ta b le (w ith o u t
b u tte r) w h e n I e a t o u t w ith fam ily. Ju st g e t g rille d o r fla m e b ro ile d fo o d s inste ad o f frie d ones. A sk fo r no a d d e d b u tte r or
oil. A sk fo r d re ssin g on th e side. A s k w h a t in g re d ie n ts (sp e c ific a lly o ils /b u tte rs ) are in c e rta in e n tre e s th a t lo o k a p p e tizin g .
It’s re a lly n o t a b ig deal to d o th is and th e re need n o t be a ny stigm a a tta c h e d to it. If s o m e o n e has a p ro b le m w ith h o w you
w a n t to eat, th a t’s th e ir p ro b le m , n o t yours.
The m ore a c c u ra te ly you can a c c o u n t fo r p re c is e ly w h a t g o e s in to y o u r m outh, th e m ore d ire c t c o n tro l o v e r y o u r b o d y
co m p o s itio n you w ill have. W hen y o u ’re tra c k in g m a cros and y o u r w e ig h t loss stalls, th e firs t th in g yo u d o is m ake sure
y o u ’re b e in g a c cu ra te and p re c is e w ith y o u r m acro tra c k in g . The less a ccu rate a nd p re cise yo u are w ith tra c k in g th e
m acros in sid e th e fo o d s you eat, w h e th e r by laziness, in e x p e rie n c e , using a n a ccu ra te m yfitn e ssp al fo o d inp u t, o r th e
u n kn o w n fa c to r o f e a tin g out, th e less d ire c t c o n tro l yo u have o v e r y o u r fa t loss.
Let m e say th is b e fo re co n tin u in g .
Be as a ccu ra te and p re c is e w ith m e a su rin g and tra c k in g y o u r m acros as (sanely) p o s s ib le fo r th e m ost re lia b le results.
i
The R ig h t M e n ta l A p p ro a ch
Th e Right M ental A pproach
W h a t is th e c o rre c t m e n ta l a p p ro a c h to ta k e w h e n try in g to lose fat?
S hould yo u w e ig h e v e ry sin g le grain o f rice th a t g o e s in to y o u r m outh?
S hould yo u a vo id e v e ry fo o d th a t p e o p le c o n s id e r “ d irty ” o r “ b a d ”?
The c o rre c t m e n ta l a p p ro a c h is th e o n e in w h ic h yo u b e st b a la n ce th re e co n cep ts:
Accuracy: “ The q u a lity or state o f b e in g c o rre c t o r p re c is e ”
Flexibility: “ The q u a lity o f b e n d in g e a sily w ith o u t b re a k in g ” or
“T h e a b ility to be e a sily m o d ifie d ”
Consistency: “ S te a d fa st a d h e re n c e to th e sam e p rin cip le s, co u rse, fo rm , etc.”
Г11 tra n s la te w h a t th is m eans fo r y o u r fa t loss phase:
Accuracy
By m e a surin g th e q u a n titie s o f th e fo o d s w e ’re e a tin g , w e ’re a b le to ke e p tra c k o f th e ke y c o m p o n e n ts o f fo o d th a t a ffe ct
w e ig h t gain and w e ig h t loss. These are Fats, C arbs, and P rotein. In essence, w e ’re tra c k in g th e to ta l gram s o f fat, carbs,
and p ro te in th a t w e ’re co n s u m in g in a m eal and in a g ive n day. By tra c k in g o u r fo o d , w e can aim to w a rd s sp e c ific ca lo ric
and m a c ro n u trie n t ta rg e ts to g e t a d e s ire d re su lt - in th is case, fa t loss.
Pros o f being e x tre m e ly accurate
The m ore a c cu ra te w e are at h ittin g th e p re c is e c a lo ric and m a c ro n u trie n t goals, th e better. The less a ccu ra te you are w ith
w e ig h in g y o u r fo o d s and th u s h ittin g m a c ro n u trie n t ta rg e ts , th e m o re v a ria b ility and u n p re d ic ta b ility y o u ’re a d d in g re su ltin g in less c o n tro l o f y o u r b o d y c o m p o s itio n .
For th o s e w h o w a n t to ta k e th e m o st-s c ie n tific -a s -p o s s ib le a p p ro a c h to fa t loss, 100% a ccu ra cy is th e w a y to go.
Cons o f being extrem ely accurate
Being e x tre m e ly p re cise w ith e v e ry gram o f fo o d th a t yo u p u t in y o u r m outh can b e stressful and ta xin g on y o u r w illp o w e r.
You w o u ld n ’t b e able to a llo w y o u rs e lf to e a t o u t at re sta u ran ts n o r le t o th e rs c o o k fo r yo u unless you k n e w e xa c tly w h a t
w as in th e fo o d s a n d /o r w e ig h e d it yo u rself.
Flexibility: T h e a b ility to m o d ify y o u r fo o d c h o ic e s and d ie t s e tu p w h ile still a ch ie vin g th e g o a l all th e sam e.
Pros o f being Flexible
F le x ib ility and sa nity te n d to g o hand in hand. For m any p e o p le , e a tin g w ith fa m ily w h e th e r a t h o m e o r o u t is a ve ry
im p o rta n t p a rt o f life. A fle x ib le a p p ro a c h to w a rd s fa t loss w o u ld re c o m m e n d n o t m issing o u t on th e im p o rta n t th in g s in
life, w h ile still b e in g re la tiv e ly a c c u ra te w ith h ittin g y o u r ta rg e t m acros. Losing w e ig h t re q u ire s a c a lo ric d e ficit, th e re fo re
d ie ta ry re stric tio n in a ny case, b u t d ie ta ry fle x ib ility is a ke y tra it th a t h e lp s in d ivid u a ls w h o lose w e ig h t k e e p it off.
F le x ib ility can m ean s w a p p in g ce rta in fo o d s fo r o th e rs if y o u ’re fo llo w in g a s tric t m eal plan, a d ju stin g y o u r m a cro n u trie n t
ta rg e ts on ce rta in days to plan fo r a trip o r a b ig m eal o u t to n ig h t o r to m o rro w , o r lo w e rin g y o u r fats fo r a day because
y o u ’re p la n n in g on e a tin g fro ze n y o g u rt la te r o n w ith frie n d s (and th u s raising y o u r carbs fo r th e day). B eing fle x ib le , if and
w h e n necessary, is y o u r h id d e n A ce, a to o l to use to h e lp yo u c o n s is te n tly h it m a cro /ca lo ric g o als w h ic h w ill h e lp you
a tta in th e lean m u scu la r p h ysiq u e y o u ’re after. You w a n t to b e as fle x ib le as n e cessa ry to re a c h /w h ile re a ch in g y o u r goals.
Cons o f being being uToo Flexible”
A t som e p o in t, fle x ib ility b le n d s in to th e realm o f w h a t I’d like to call “ N ot a c tu a lly h ittin g yo u r m acros.” I’ ll co ve r
a p p ro p ria te ty p e s and levels o f fle x ib ility later, b u t in g e n e ra l, th e h ig h e r yo u a llo w y o u r fle x ib ility le ve l to be, th e less
a ccu ra te you are and th e re fo re th e less d ire c t c o n tro l o v e r y o u r fa t loss yo u have. For so m e p e o p le , this m ig h t in clu d e
e a tin g o u t m uch to o o fte n , o r p e rh a p s e a tin g o u t and o rd e rin g a pasta dish th a t m ig h t be m uch h a rd e r to tra c k co m p a re d
to s o m e th in g sim p le like a plain b a ke d p o ta to , b ro c c o li w ith o u t butter, and a plain g rille d c h icke n breast. You re a lly risk not
b e in g a ccu ra te if yo u sta rt e y e b a llin g fo o d s and g u e s s tim a tin g th e m acros o r o rd e rin g d ish e s at re sta u ran ts w ith
c o m p le te ly u n k n o w n leve ls o f fats. If yo u are in a ccu ra te on a re g u la r basis y o u r results b e co m e m o re u n p re d ic ta b le . If and
w h e n p ro g re s s stalls, th e firs t th in g y o u ’ll w a n t to lo o k at is if y o u ’re b e in g a c cu ra te o r not, a nd if y o u ’ re not, fix th a t first.
C onsistency
W h e re y o u r c a lo ric in ta ke is at c o n s is te n tly m atters m ost. A c c u ra c y in tra c k in g o u r fo o d (and b o d y m ea sure m e n ts) helps
us ta k e a log ica l, scie n c e -b a s e d a p p ro a c h at h ittin g th e c a lo ric d e fic it and th e rig h t m a cros fo r o p tim a l gym p e rfo rm a n ce
and m uscle re te n tio n . F le x ib ility h e lp s us e n jo y life and stic k to th e g a m e plan day in and d a y out. A n d sin ce n o th in g
h a p p e n s o v e rn ig h t, c o n s is te n c y is w h e re th e m a g ic happens.
Accuracy, Flexibility, and Consistency Tied Together
By n o w yo u can see h o w w e ll th e s e th re e o ve rla p . W e k n o w th a t a ccu ra cy w h e n it com es to tra c k in g o u r fo o d a nd m acros
is v e ry im p o rta n t, b u t o fte n fo r m any o f us, s p e n d in g to o m uch fo c u s and e n e rg y on b e in g 100% a ccu ra te can d e rail
success. W hen yo u g ive y o u rs e lf n o room fo r fle x ib ility , d ie tin g b e c o m e s m o re d iffic u lt, and y o u ’re m o re a p t to say “scre w
it” and g o c o m p le te ly o ff y o u r diet. It’s co m m on fo r p e o p le to b o u n c e b e tw e e n stages o f c o m p le te d ie t a d h e re n c e and
zero d ie t a d h e re n ce . O n th e flip side, w h e n y o u ’re m e n ta lly o k a y w ith n o t b e in g 100% a ccu ra te all o f th e tim e, w h ile still
strikin g in th e a p p ro p ria te ranges, y o u ’re m ore lik e ly to b e m a kin g c o n s is te n t p ro g re ss, and m ore lik e ly to ke e p it.
T h e re are g o in g to be d iffe re n t le ve ls o f a cc u ra c y n e ce ssa ry fo r d iffe re n t p e o p le in d iffe re n t stages o f th e ir life. T h e re are
tim e s w h e n I p e rs o n a lly d o n o t re s tric t m y s e lf w ha tso e ve r, and w ill e a t a n y th in g I w an t, h o w e v e r m uch I w an t, w ith in a
g ive n m eal. T h e re are o th e r tim e s w h e n I m ig h t b e e a tin g th e e x a c t sam e fo o d s and in th e sam e q u a n titie s e v e ry d a y fo r a
w e e k o r m ore. S o m e tim e s I’ll g o o u t tw ic e in o n e day, b u t I’ll try to e a t m in d fu lly and n o t co n su m e to o m any ca lo rie s o ve r
w h a t I’d like to . A ll o f th e s e d e p e n d o n m y g o a l and m y c u rre n t state.
EH G ood Foods VS Bad Foods
Good Foods Vs Bad Foods
H avin g fle x ib ility and v a rie ty w ith y o u r fo o d ch o ice s is in c re d ib ly useful fo r d ie tin g . To sh o w us why, lo o k no fu rth e r than
th e ty p ic a l w a y m ost p e o p le diet. G ranted, th e y d o n ’t ta k e a s c ie n tific a p p ro a c h (m ost p e o p le d o n ’t a c tu a lly w e ig h th e ir
fo o d s n o r tra c k th e ir m a c ro n u trie n ts and calories), b u t th e e xa m p le can still se rve o u r p u rpose. A lo t o f p e o p le w h o d ie t
w ill c o m p le te ly e lim in a te a lm o st e v e ry fo o d c h o ic e a va ila ble to th e m and o n ly e a t a s e le ct 5 o r 6 “ h e a lth y fo o d s ” such as
ch icke n , b ro w n rice, and b ro c c o li. T h e y ’ll e a t th e s e sam e e xa ct fo o d s d a y in, day out, w h ic h d e p e n d in g o n h o w little
v a rie ty y o u ’re g e ttin g , can lead to n u tritio n a l d e fic ie n c ie s . M a yb e th e y have p la n n e d c h e a t days, o r m a yb e not, b u t w he n
th e y d o co m e a ro un d , th e y ’re o fte n so in d u lg e n t th a t a lo t o f th e fa t loss p ro g re ss th e y m ay have m ade g e ts s w e p t away.
The fa t gain fro m b in g in g o r having u n c o n tro lle d c h e a t days can o fte n ca n ce l o u t fa t loss fro m several days or w e e k s
w h e re you “ ate g o o d .” The clean e a te rs w h o d o n ’t have c h e a t days re g u la rly
S eeing fo o d s as g o o d o r bad isn’t th e b e st w a y to have a h e a lth y lo n g -te rm re la tio n s h ip w ith fo o d . In o u r society, fo o d s
are ty p ic a lly la b e le d as “ b a d ” w h e n th e y have little o r no m ic ro n u trie n t d e n s ity (vitam ins and m inerals). The label has been
g ive n to p ro ce sse d fo o d s , frie d fo o d s, and o th e r c a lo ric a lly d e n s e fo o d s. It’s an u n fa ir title b e cau se as hum ans in to d a y ’s
society, w e d o n ’t ju s t e a t o n e sin g le fo o d , b u t a d ie t full o f many. W e can say w h e th e r a d ie t lo o ks h e a lth y o r unhealthy, but
n o t in d ivid u a l fo o d s.
A n o th e r in te re s tin g w a y to lo o k at fo o d and e xp la in it to th o s e w h o b e lie v e in “ g o o d ” ve rsu s “ b a d ” is to im ag in e th a t you
are on a d e s e rt island. You have s h e lte r and d rin k a b le w a te r b u t a b s o lu te ly no fo o d and y o u ’ re a b o u t to starve. A b o at
com es b y and a p ira te o ffe rs you e ith e r a box fu ll o f o re o s o r th e sam e box fu ll o f fre sh c e le ry (or sp in a ch o r kale).
W e can all a g re e th a t s o c ie ty w o u ld call c e le ry a “ h e a lth ie r” fo o d than o re o c o o kie s, b u t if yo u ch o se th e celery, y o u ’d d ie
a m uch s o o n e r d e a th th a n had you ch o s e n th e oreos. C h o o sin g th e “ g o o d fo o d ” w o u ld have p ro v id e d yo u w ith h a rd ly any
m ore tim e to live a nd ch o o s in g th e “ bad fo o d ” m ig h t have k e p t yo u alive fo r X m o re days o r w ee ks. W e c a n ’t ju d g e fo o d s
b y th e ir nam es n o r th e ir (usually u n d e se rvin g ) re p u ta tio n s . In d ivid u a l fo o d s have in d ivid u a l m ic ro n u trie n t and
m a c ro n u trie n t m a ke up s th a t c o m e in to play, and w e n e e d b o th m a c ro n u trie n ts and m ic ro n u trie n ts to su rvive and th rive .
O ne se rvin g o f ice cream th a t yo u have fo r d e s s e rt and th a t yo u fit in to y o u r d a ily m acros is in c re d ib ly d iffe re n t than
co n su m in g 2 full tu b s o f ice cream e v e ry w e e k e n d (b e yon d y o u r c a lo ric m a in ten a n ce) w h ile yo u b in g e w a tch N etflix. You
m ay have h eard th is b e fo re b u t “ The p o ison is in th e d o se.” You n e e d a little b it o f c o n te x t b e cau se in o n e sce n ario , th e
a m o u n t o f ice cream is c o m p le te ly fin e and ke e ps yo u a lig n e d w ith y o u r goals, b u t in th e other, it's ju s t to o m uch. You
ca n ’t ju s t say all ice cream , or any fo o d , is bad.
A h e a lth ie r re la tio n s h ip w ith fo o d is o n e w h e re you try to in c lu d e as m uch g o o d fo o d s as p o ssib le in to y o u r d ie t ra th e r
th a n fo c u s in g ju s t on staying c o m p le te ly a w a y fro m “ d irty ” fo o d s . T his m eans p la cin g fo cu s on in c o rp o ra tin g p le n ty o f
w h o le fo o d s , high fib e r fo o d s , and fru its and v e g e ta b le s th a t have th e m ic ro n u trie n ts yo u need fo r all o f y o u r b o d y ’s
re q u ire m e n ts . But o n c e y o u ’ve re a ch e d y o u r n e cessa ry in ta ke o f v ita m in s and m inerals, it’s n o t like yo u g e t extra bonus
p o in ts fo r e a tin g m o re o f th e m .
A n d w h a ts fu n n y th a t I m ust p o in t o u t, is th a t q u ite o fte n , e ve n th o s e w h o ra b id ly a vo id “ bad fo o d s ” a nd s tic k to e a ting
o n ly a s e le ct h a nd ful o f “ g o o d fo o d s ” can be m issing o u t on ce rta in m ic ro n u trie n ts and be d e fic ie n t b e ca u se th e y ’re n o t
fo cu se d on in c lu d in g a v a rie ty o f fru its and ve g e ta b le s .
Q u ite o fte n , p e o p le w h o fo c u s s o le ly on e a tin g clean fo o d s d e v e lo p e a tin g d is o rd e rs such as o rth o re xia . It’s iro n ic th a t th e
in te n t is to be healthy, b u t m any o f us a p p ro a c h o u r d ie t w ith so m any u n h e a lth y a nd irra tio n a l re strictio n s. W e fe a r th a t
e a tin g o n e b ad fo o d o r o n e bad m eal w ill ruin o u r e n tire h e alth , o r th a t o n c e yo u g e t sta rte d , y o u ’re g o in g to sn o w b a ll in to
a fre n z y o f n o n -sto p e a tin g o f “ d irty fo o d s .” W ith th a t m entality, th a t m ig h t ju s t happ e n . But ju s t like yo u c a n ’t g e t in shape
in o n e w e e k a fte r ye a rs o f b e in g o u t o f shape, h o w h e a lth y y o u r d ie t is isn’t d e te rm in e d by ju s t o n e m eal o r o n e d a y o f
e a ting . Eating o n e n u tritio u s and b a la n ce d m eal d o e s n ’t m a g ica lly m ean yo u have a g o o d d ie t a fte r e a tin g o n ly
M c D o n a ld ’s h a m b u rg e rs and frie s fo r m onths. A n d v ic e versa.
Eating a sm all p o rtio n o f y o u r d a ily c a lo rie s fro m “ bad fo o d s ” w ill have no n e g a tiv e e ffe c t if y o u ’ re g e ttin g in all o f y o u r
re q u ire d fiber, vita m in s, and m ine ra ls fo r th e day.
Ц
M e ta b o lic P o sitio n in g and P sycho lo g ica l P reparedness
M etab o lic Positioning and Psychological P reparedness
B e fo re m o vin g fo rw a rd , I w a n t to a d d re s s an issue th a t m ay a p p ly to so m e o f you. M ost o f y o u w ill b e a b le to ju m p rig h t in,
fo llo w th e g u id e lin e s o f th is pro gra m , and fin d fa t loss success. M ost o f yo u are in a g re a t p o sitio n b o th m e ta b o lic a lly and
p sych o lo g ica lly. S om e o f you, th o u g h , m ig h t n o t have it th a t easy.
For th o s e w h o have a lre a d y b e e n d ie tin g p rio r to b e g in n in g th is pro gra m , e s p e c ia lly th e le a n e r yo u are and th e lo n g e r
and m ore a g g re s s iv e th a t d ie t was, and e s p e c ia lly fo r th o s e w h o have b e e n d o in g to n s o f ca rd io , yo u m ay w a n t to p u t a
“ d ie t b re a k ” b e tw e e n w h e re yo u are now, and th e s ta rt o f Six Pack S h re dd in g. As I’ll e xp la in later, it is v e ry h e lp fu l to b re ak
a b ig fa t loss g o a l into s m a lle r parts se p a ra te d b y bre aks. I ty p ic a lly re c o m m e n d d ie t bre aks o r phase ch a n g e s e v e ry 12-15
w e e k s o f c o n tin u o u s fa t loss.
S im ple scien ce : fa t and m uscle b o th re q u ire e n e rg y s im p ly to m aintain, so th e less o f e ith e r th a t yo u have, th e less
ca lo rie s yo u bu rn a t rest. A p o u n d o f m uscle w ill ty p ic a lly burn a ro u n d 6 c a lo rie s p e r d a y w h ile a p o u n d o f fa t w ill burn
a ro un d tw o c a lo rie s p e r day. If yo u lose b o d y fa t w ith o u t g a in in g m uscle a t th e sam e tim e , w h ic h is v e ry co m m o n , yo u r
RMR (resting m e ta b o lic rate) w ill d e c re a s e (even m ore so if y o u lose s ig n ific a n t a m o un ts o f m uscle w h ile d ro p p in g b o d y
fat). A lso, as a survival m echanism , as yo u lo se m ore w e ig h t, g e t leaner, d o m ore and m ore ca rd io , and g e t d e e p e r in to a
fa t loss phase, y o u r m e ta b o lism a d a p ts to a va ry in g d e g re e to burn less c a lo rie s th a n it n o rm a lly w o u ld at y o u r g ive n
a m o u n t o f c u rre n t b o d y tissu e (m uscle and fat) in a d iffe re n t m e ta b o lic p o sitio n .
2-3 d a y re fe e d s and d ie t bre aks (e x p la in e d later) w ill h e lp w ith m in im izin g and re ve rsin g so m e o f th e e ffe cts o f m e ta b o lic
a d a p ta tio n . For so m e o f yo u you w h o w e re a lre a d y d ie tin g and w e re on re a lly lo w ca lo rie s, e a tin g m ore fo o d m ay even
spur g re a te r rates o f fa t loss. For a h a n d fu l o f you, I’d re c o m m e n d h a ving a 1-3 w e e k d ie t b re a k b e fo re even b e g in n in g th is
pro gra m .
I e xp la in th e “w h a t” and “ h o w ” in m ore d e ta il later, b u t a d ie t b re a k is e s s e n tia lly w h e re yo u aim to co n su m e th e a m o u n t o f
fo o d th a t has yo u m a in ta in in g y o u r c u rre n t b o d y w e ig h t. Typically, yo u also d e c re a se th e a m o u n t o f c a rd io th a t y o u ’ re
d o in g too,
I re co m m e n d you ta k e a 1-3 w e e k d ie t b re a k b e fo re b e g in n in g if:
• You’ve a lre a d y b een c u ttin g and having ste a d y fa t loss (0.5% to 1% b o d y w e ig h t p e r w e e k) fo r 4-8 w e e k s o r m ore
• You’ re c u rre n tly h e avily u n d e re a tin g and e x p e rie n c in g a w e ig h t loss o f a ro un d o r g re a te r than 2% o f yo u r b o d y w e ig h t
p e r w e e k , e sp e cia lly if th is w as m u ltip le w e e k s in a row
• You’ re c u rre n tly d o in g 5 o r m ore days o f extra ca rd io p e r w e e k (3 0 0 o r m ore calories p e r session) By “e x tra ”, I mean
on to p o f w h a t you w o u ld d o re cre a tio n a lly fo r s p o rt o r p ersonal e n jo ym e n t. M y re co m m e n d a tio n gets s tro n g e r lo n g e r
y o u ’ve been d o in g this.
The lo n g e r y o u ’ve b e e n c u ttin g , th e le a n e r you c u rre n tly are, th e lo w e r y o u r c u rre n t ca lo rie s a lre a d y are, and th e m ore
c a rd io y o u ’re c u rre n tly a lre a d y d o in g , th e h ig h e r m y re c o m m e n d a tio n is fo r ta k in g a lo n g e r (2-3 w e e k ) d ie t break. This w ill
h e lp p o sitio n y o u r m e ta b o lism in to a b e tte r p la ce fo r fa t loss,and it w ill m ake th is p ro g ra m run m uch sm oother. If y o u r
m e ta b o lism w as h e a vily c o m p ro m is e d b e fo re b e g in n in g and you s k ip th is 2-3 w e e k d ie t b re ak and yo u d o n ’t e x p e rie n c e
ty p ic a l levels o f fa t loss d o in g th is p ro g ra m e x a c tly h o w it w as w ritte n , it c o u ld p o s s ib ly be b e ca u se you ig n o rin g th e se
re co m m e n d a tio n s .
If you can say “ y e s ” to any o f th e a b o ve b u lle t po in ts, d o y o u rs e lf a fa v o r and ta k e a full 2-3 w e e k d ie t break. If y o u ’ve
a lre a d y b e e n d ie tin g fo r m ore than 8-10 w e e k s and lo sin g 0.5-1% o f y o u r b o d y w e ig h t p e r w e e k d u rin g th a t p e rio d , ta k e a 3
w e e k d ie t break. If y o u ’re u n d e r a lre a d y in to a c u t b u t n o t a t th e 8 w e e k m ark y e t, I’d plan a d ie t b re ak so m e w h e re
b e tw e e n w e e k 12 and 15 o f to ta l
If y o u ’v e b e e n “try in g ” to lose fa t w ith o u t su cce ss ju s t p rio r to b e g in n in g th is p ro g ra m (or fo r th e last 5-10 ye a rs fo r th a t
m atter) yo u can p ro b a b ly sta rt th is p ro g ra m rig h t w h e re y o u stand. But, as yo u p ro b a b ly can gu ess I’d say, if re ce n tly
y o u ’ve re s tric te d y o u r c a lo rie s (in any fo rm , in c lu d in g a crash d ie tin g ) or e x h ib ite d so m e s ig n ific a n t w e ig h t loss, p u ttin g a
1-2 w e e k d ie t b re a k b e fo re b e g in n in g th is p ro g ra m w ill p ro b a b ly incre a se its re sults and y o u r long te rm results.
A sid e fro m th e m e ta b o lic a d a p ta tio n s o f p ro lo n g e d c a lo ric re s tric tio n , th e re ’s also a p sych o lo g ica l to ll ta k e n on you.
W illp o w e r com es and g o e s on a d a ily basis b u t in th e b ig g e r p ic tu re it can d e c re a se th e lo n g e r y o u ’ve b e e n d ie tin g and
th e m ore yo u re s tric t yo u rself. A d ie t b re a k can se rve to re p le n is h y o u r w illp o w e r and c o n tin u e fa t loss.
I’d say m ore th a n 90% o f you re a d in g th is can b e g in th is p ro g ra m im m ed ia te ly. B ut fo r m a yb e 2 o u t o f 2 0 o f yo u , I’d
s u g g e s t s ta rtin g w ith a d ie t break. For p e rh a p s 1 o u t o f 2 0 o f you, I’d h ig h ly s u g g e s t yo u c o m m it y o u rs e lf to y o u r long te rm
success and ta k e a 2-3 w e e k d ie t b re a k b e fo re b e g in n in g th is pro gra m .
How?
For th o s e ta k in g a d ie t b re ak b e fo re b e g in n in g th is pro gra m , s im p ly c u t y o u r c u rre n t a m o u n t o f c a rd io in h a lf o r m o re and
aim fo r m a in te n a n c e calories. You’ll fig u re o u t h o w to ca lcu la te y o u r c a lo rie s and m a cro n u trie n ts in th e n e xt section.
The reason I’m in c lu d in g th is se ctio n is to h e lp yo u m an ag e e x p e c ta tio n s , to h e lp you w ith y o u r s h o rt te rm and lo n g te rm
success, to s h o w you th a t I care a b o u t you, and to e n c o u ra g e yo u to care a b o u t yo u rself. It’s n o t ju s t a b o u t h o w m uch fa t
yo u can lose in th e s h o rt te rm . It’s a b o u t b e in g a b le to lose fa t and k e e p it off. It’s a b o u t losing fa t as e ffic ie n tly and
e ffe c tiv e ly as p o ssib le . A n d its also a b o u t d o in g so in th e m ost h e a lth y m a n n e r possible.
Q u ite o fte n w h e n I w as d o in g o n e on o n e co a ch in g , I’d b e g in p e o p le ’s fa t loss phases w ith up to a m o n th o r tw o o f
m a in te n a n ce ca lo rie s, d e p e n d in g h o w re s tric te d th e y p re v io u s ly w e re and fo r h o w long. As fru s tra tin g as it m ay have
b e e n fo r m any o f th e m , ta k in g th a t o n e s te p b a c k a llo w e d th e m to ta k e many, m any m ore ste p s fo rw a rd . T h o se th a t
re fu se d to w o rk on th e ir m e ta b o lic c a p a c ity are g e n e ra lly still a b le to g e t results, ju s t n o t as m uch as th e y p o te n tia lly co u ld
have, and u su ally n o t as healthily.
M any in d ivid u a ls e x p e rim e n t w ith th e m s e lv e s o r have a bad e x p e rie n c e w ith a pro gra m o r a n o th e r coa ch b e fo re sw itch in g
c o a ch e s o r s w itc h in g p ro gra m s, a lre a d y w e e k s o r m o n th s d e e p in to c a lo ric re s trictio n , e a tin g m uch less ca lo rie s th a n th e y
used to, d ie tin g on a m uch less c a lo rie s than th e y c o u ld ’v e g o tte n aw a y w ith , fru stra te d at th e stall in fa t loss. For a lo t o f
p riva te o n e -o n -o n e c lie n ts (p e o p le w h o a lre a d y u n d e rsta n d and m a n ip u la te m acros fo r fa t loss), I and m any o th e r
re s p e c te d c o a c h e s in th e in d u s try w o n ’t im m e d ia te ly th ro w p riva te c lie n ts in to fa t loss phases w ith o u t h a ving th e m d o a
d ie t b re a k o r an “o ffs e a s o n ” o r a lean g a in phase first.
C lie n ts w h o refuse to ta k e a d ie t b re a k w h e th e r b e fo re o r d u rin g a paid co a ch in g p e rio d are q u ite h o n e s tly th e clie n ts th a t
are th e h a rd e s t to w o rk w ith. T h e se in d iv id u a ls w a n t re sults n o w a t th e c o s t o f th e ir h e alth and lo n g te rm results. W e o fte n
a vo id ta kin g on c lie n ts w h o re fu se to p u t th e ir h e alth first, as th e s e c lie n ts are th e g re a te s t p o te n tia l lia b ilitie s. I d o n ’t
p a rtic u la rly p re fe r w o rk in g w ith in d iv id u a ls w h o w o n ’t a c c e p t re s p o n s ib ility fo r th e m se lve s, and th a t in clu d e s th e ir
m e ta b olism s, th e m e ta b o lism s th a t th e y c o m e to us w ith .
E ve ryth in g w e d o in th is pro gra m , w e a p p ro a c h fro m a b e h a v io ra l/life s ty le and o ve ra ll h e alth p o in t o f view . W e ’re ta lk in g
p h ysica l health as w e ll as m e n ta l/p s y c h o lo g ic a l. L e t’s g o o v e r o n e m o re m a jo r c o n c e p t th a t w ill h e lp se rve y o u r long te rm
goals.
E l Less Food is N o t N ece ssarily B e tte r
Less Food Is N ot N ecessarily B etter
Your fa t loss succe ss isn’t a b o u t h o w m uch w e ig h t you can lose in a s h o rt 2 -4 w e e k p e rio d . It’s n o t a b o u t h o w little fo o d
yo u can e a t p e r day. C rash d ie tin g is u su ally a te m p o ra ry so lu tio n b e cau se you e nd up at a lo w e r b o d y w e ig h t fo r ju s t a
v e ry s h o rt p e rio d o f tim e . You d o n ’t sustain it, and m any p e o p le p h y s ic a lly d o n ’t lo o k any b e tte r (from an a e sth e tic stand
p o in t) and so m e te n d to lo o k w o rs e d e s p ite th e w e ig h t loss.
A m a jo r key to y o u r fa t loss success is e a tin g as m uch fo o d as p o s s ib le w h ile still d ro p p in g w e ig h t. O fte n w h e n p e o p le
re alize a ca lo ric d e fic it is h o w y o u r b o d y loses w e ig h t (u n fo rtu n ately, o fte n in th e fo rm o f “ le t’s ju s t e a t little to n o th in g ,”
p e o p le can g e t e xcite d and w a n t to re a lly push th e e n v e lo p e w ith h o w little th e y can m an ag e e a tin g . Do n o t d o that. You
m ust k e e p in m ind th a t y o u r b o d y has a lim it to h o w m uch fa t it can burn in o n e day. W hen yo u cu t yo u r ca lo rie s to o m uch,
yo u b e g in to risk lo sin g m uscle, and e v e n tu a lly yo u d o lose m uscle, and m ore and m o re o f it th e g re a te r you push th a t
ca lo ric d e fic it (and th e lo n g e r y o u ’re on it).
You e n te r in to risky te rrito ry. Your w o rk o u ts (if y o u ’ re liftin g at all) b e gin to s u ffe r and if y o u ’re n o t ke e p in g up y o u r tra in in g
inte nsity, you w ill lose m uscle. T h o se w h o d ie t a g g re s s iv e ly and d o n ’t s tre n g th tra in o r e xe rcise in te n se ly at all, p u t
th e m se lve s in a re a lly bad p o s itio n fo r m uscle loss and n o t b e in g as s a tis fie d w ith th e ir p h ysiq u e a t th e end o f th e fa t loss
co m p a re d to if th e y had w e ig h t tra in e d . F o rtu n a te ly, m o st o f yo u w o n ’t have to w o rry a b o u t th a t, since you w ill be lifting
w e ig h ts. Ju st rem em ber, th e m o re fo o d y o u ’re e a tin g , th e b e tte r y o u r w o rk o u ts w ill be, and th e m o re s tre n g th and m uscle
y o u ’ll b e b u ild in g (or retaining).
A n o th e r re a son yo u d o n 't w a n t to c u t c a lo rie s to o drastically, is th a t y o u ’re g iv in g y o u rs e lf less room to cu t ca lo rie s later
on w h e n you need to , to c o n tin u e p ro g re ssin g . On an e x tre m e c a lo ric d e fic it, yo u m ay lose fa t fa s te r a t first, d u rin g th e
firs t 4-6 w e e ks, b u t n o t in th e long run. You e n d up s e ttin g y o u rs e lf up fo r a m uch m ore lik e ly b in g e and re b o u n d b e cau se
yo u r h u n g e r g o e s th ro u g h th e ro o f and yo u b e g in to fe e l th e o th e r e ffe c ts th a t th e h o rm o n a l ch a n g e s have on you. There
alw ays co m e s a tim e w h e n yo u have to lo w e r c a lo rie s to c o n tin u e losing w e ig h t, b u t if yo u can c o n tin u e y o u r fa t loss
p ro g re ss on h ig h e r ca lo rie s, w ith less n e g a tiv e a ffe c t on y o u r sex drive, hunger, and irritab ility, and en d up losing m ore fa t
in th e long run, w h y m ake h u g e c a lo rie slashes?
So n o w yo u k n o w w h a t th e m e w e ’re ta k in g to w a rd s o u r fa t loss. W e w a n t yo u a t a m e a sure d a nd su sta in a b le ca lo ric
d e ficit, e a tin g m o s tly a v a rie ty o f h e a lth fu l fo o d s b u t w ith o u t o v e rly re s tric tin g y o u r fo o d ch o ice s. W e ’ll be using th e fo o d
scale and th e b o d y w e ig h t scale so th a t w e can m e a sure and tra c k o u r c a lo ric d e fic it, so th a t w e a ch ie ve fa t loss w h ile
b u ild in g o r re ta in in g as m uch s tre n g th and m uscle as p o ssib le , w h ile e a tin g as m uch fo o d as po ssib le. W e ’re in th is fo r th e
lo n g -g a m e , n o t th e sh o rt-g am e .
N o w th e m o m e n t y o u ’ve b e e n w a itin g for... F ig u rin g o u t y o u r m acros. O ne im p o rta n t th in g to u n d e rsta n d is th a t it’s n o t ju s t
a b o u t fin d in g a m a g ic se t o f fats, carbs, and p ro te in s. It’s a b o u t fin d in g o u t w h a t th e y d o fo r yo u o v e r th e span o f days and
w e e k s and a d ju stin g th e m if and w h e n n e cessa ry n e cessa ry to p u t and ke e p you on th e rig h t tra c k to w a rd s y o u r goal.
First step: ca lcu la te y o u r m acros.
i
H o w a C a lo ric D e fic it W orks
Losing Fat, S im plifie d:
You m ust bu rn m o re c a lo rie s th a n you co n su m e . You n e e d to b e in a su sta ine d ca lo ric d e ficit. A ll yo u n e e d to lose b o d y fa t
is a d ie t th a t a c c o m p lis h e s th a t. H o w yo u a c co m p lish th a t, and w h a t s p e c ific fo o d s yo u d e c id e to eat, and w he n , are all
p e rson a l p re fe re n c e . I’ll be w a lk in g you th ro u g h p ro v e n s tra te g ie s th a t have w o rk e d fo r m e and c o u n tle ss o th e rs. By
e a tin g in w ays th a t are e n jo y a b le and s a tia tin g fo r y o u , y o u 'll be a b le to d ie t w ith m uch less e ffo rt a nd n e g a tiv e im p a ct
th a n had you le t th e d ie t c o n tro l e v e ry a s p e c t o f y o u r life.
W e’re v e ry fo rtu n a te th a t o u r b o d ie s fo llo w basic law s o f scien ce . W h ile ta k in g an a d va n ce d c o lle g e c o u rse in n u tritio n
w o u ld su re ly h e lp yo u u n d e rsta n d th e m o le c u la r c o m p o s itio n o f a ca rb o h y d ra te , yo u d o n ’t need to k n o w th o s e d e ta ils to
lo se fat. W e’ ll b e fo c u s in g o n th e m o st im p o rta n t c o n c e p ts and th in g s th a t you can p u t in to a ctio n to d a y to g e t you
to w a rd s th e p h ysiq u e you w ant.
I t ’s tim e fo r a ctio n.
By th e en d o f th is chapter, y o u ’ ll k n o w h o w m uch fa t loss p e r w e e k to aim fo r and y o u ’ll have ca lc u la te d y o u r sta rtin g
ca lo rie s and m a c ro n u trie n ts.
H ow a C aloric D eficit W orks
The m ost crucial th in g to u n d e rs ta n d w h e n it co m e s to g a in in g w e ig h t o r lo sin g w e ig h t is e n e rg y balance. You e a t fo o d s
w h ich c o n ta in e n e rg y in th e fo rm o f ca lo rie s. W hen yo u co n su m e m o re c a lo rie s th a n you bu rn th ro u g h o u t th e day, th e n e t
e ffe c t is a su rp lu s o f c a lo rie s th a t are s to re d and held o n to fo r la te r usage. O ne p o u n d o f a d ip o se (fat) tissu e co n ta in s
ro u g h ly 3 5 0 0 ca lo rie s.
S ince th e re are 7 days in th e w e e k , yo u co u ld th e o re tic a lly assum e th a t a 5 0 0 c a lo rie d e fic it each d a y fo r 7 days w o u ld
re su lt in 1 lb o f fa t loss. A n d v ic e versa, if yo u g a in e d 1 lb o f fa t in a w e e k , yo u c o u ld assum e an a ve ra g e ca lo ric su rp lu s p e r
day o f 5 0 0 calories.
Yes. It re a lly is th a t sim ple. T h e o retica lly.
T h a t said, d o n ’t g e t to o h ung up on th e th e s e num bers.
Last vita l p ie c e o f in fo rm a tio n b e fo re w e m ove on:
Th e calories in each m acronutrient:
Th ere are 4 calories in a gram o f protein.
Th ere are 4 calories in a gram o f carbohydrate.
Th ere are 9 calories in a gram o f fat.
A lc o h o l is th e fo u rth m a cro n u trie n t.
T h e re are 7 c a lo rie s p e r gram o f a lco h o l b u t th e re are no d a ily g o als fo r it.
i
H o w M uch Fat Loss Per W eek?
I re co m m e n d th a t yo u aim to lose 0.5% to 1% o f y o u r b o d y w e ig h t p e r w e e k. So fa r a 3 0 0 lb m ale, y o u ’d b e a im ing to lose
1.5 to 3 lbs p e r w e e k at th e sta rt o f y o u r d ie t. A 2 0 0 lb m ale w o u ld be a im ing to lose 1 to 2 lbs p e r w e e k. A 150 lb m ale
w o u ld aim to lose 0.75 to 1.5 lbs p e r w ee k.
D o n ’t g e t to o fre a k e d o u t if you lose o v e r 1% o f y o u r b o d y w e ig h t on th e firs t w e e k. It’s n o t u n com m o n fo r m en to lose 2-4
lbs d u rin g th e firs t w e e k o f d ie tin g d u e to w a te r w e ig h t and d e c re a s e d fo o d bulk. It e v e n tu a lly sh o u ld sta b iliz e g ivin g you
a c le a re r p ic tu re o f w h a t y o u r actu a l w e ig h t loss is lo o k in g like.
For m axim um m uscle re te n tio n and m axim um s tre n g th gains, aim fo r th e 0.5% b o d y w e ig h t loss goal fo r each w e e k. If
y o u ’re a b it m ore c o n c e rn e d w ith m axim um fa t loss c o m p a re d to s tre n g th gains, aim fo r th e 1%. T h a t said, s h o o tin g fo r
s o m e th in g b e tw e e n 0.5% a nd 1% w ill h e lp you m inim ize m uscle and s tre n g th loss. For m o st b e g in n e r to lo w e rin te rm e d ia te lifters, yo u s h o u ld be a b le to b u ild s tre n g th w h ile on th is leve l o f a d e fic it (up to a ce rta in p o in t o f leanness),
and fo r yo u rank n o vice s or th o s e c o m in g back to th e w e ig h ts a fte r a long layoff, you w ill m ost lik e ly b u ild m uscle too.
For m ost o f yo u , y o u r fa t loss sh o u ld sta rt o ff w ith yo u h ittin g w e e k s o f losing a ro u n d 1% o f y o u r b o d y w e ig h t p e r w e e k. As
tim e g o e s on, w e e k b y w e e k th a t n u m b e r g o e s d o w n . You m ig h t lose 1.0% th e firs t w e e k, 0.9% th e n e x t w e e k, and th e n
0.8%, and th e n 0.7%, and so on. As lo n g as y o u ’re losing b e tw e e n 0.5% and 1% o f y o u r b o d y w e ig h t p e r w e e k, y o u ’re d o in g
a w e so m e and yo u s h o u ld n ’t c h a n g e a n yth in g .
If y o u ’re b re e z in g th ro u g h y o u r fa t loss and y o u ’re a p p ro a c h in g 10% b o d y fa t, yo u m ay w a n t to c o n s id e r to sta rt losing fa t
clo s e r to 0.5% o f y o u r b o d y w e ig h t p e r w e e k . O n ce yo u g e t c lo se to 8% b o d y fa t and c e rta in ly if/w h e n yo u surpass it, you
m ig h t c o n s id e r a im ing fo r b e tw e e n 0.25% to 0.5% b o d y w e ig h t loss p e r w e e k . This s lo w e r rate o f w e ig h t loss sh o u ld help
yo u retain m ore m uscle and s tre n g th as yo u g e t c lo s e r and c lo s e r to y o u r rip p e d and lean physiq u e . The n u m be rs on th e
scale a re n ’t ch a n g in g a h u g e a m o u n t b u t e v e ry sin g le p o u n d o r e ve n h a lf p o u n d o f fa t lo s t fro m y o u r b o d y sh o w s a
n o tic e a b ly s ig n ific a n t c h a n g e to y o u r ph ysiq u e .
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F in d in g M a in te n a n ce C alories
The firs t s te p fo r fa t loss is ca lc u la tin g w h a t y o u r m a in te n a n c e c a lo rie s th e o re tic a lly are. T his w o u ld be th e n u m b e r o f
ca lo rie s c o n s u m e d th a t w o u ld re s u lt in no c h a n g e in b o d y w e ig h t. T h e re are d o ze n s o f fo rm u la s and o n lin e ca lcu la to rs fo r
d o in g this, and it’s also s o m e th in g yo u can ro u g h ly fin d o u t fo r y o u rs e lf b y a c c u ra te ly tra c k in g y o u r b o d y w e ig h t and ca lo ric
in ta ke fo r 2 w e e k s and a n alyzing th e results.
Instead o f th a t, w e ’re g o in g to a tte m p t to ju m p s tra ig h t in to a c a lo ric d e fic it, and m ake a d ju stm e n ts la te r on if and w h e n
necessary.
Ready, Fire, Aim .
Estim ating your C aloric M aintenance
Start b y ta k in g y o u r B o d y w e ig h t in P ounds and M u ltip ly in g it b y 10
2 0 0 lbs x 10 = 2 0 0 0 c a lo rie s
N e xt M u ltip ly th a t b e th e a p p ro p ria te “A c tiv ity M u ltip lie r.”
Th e A ctivity M ultiplier
It is a scale fro m 1.3 to 2.3.
Lifestyle/A ctivity Level
M ultiplier
Sedentary, d e s k jo b , “s lo w m e ta b o lis m ” 1.3-1.6
L ig h tly A c tiv e
1.5-1.8
A c tiv e
17-2.0
V e ry A ctive , “v e ry h ig h /fa s t m e ta b o lis m ” 1.9-2.2
W e’re assum ing th a t w e ’re a lre a d y fa c to rin g in th a t yo u tra in w ith w e ig h ts m u ltip le tim e s p e r w e e k. W e’ re lo o k in g at th e
o th e r fa cto rs.
Factors in th e A ctivity M ultiplier:
-H o w stre n u o u s y o u r jo b /o c c u p a tio n is
-NEAT (n o n-e xe rcise a c tiv ity th e rm o g e n e s is : a c tiv ity th a t yo u w o u ld n ’t n e ce ssa rily c o n s id e r exercise, such as w a lk in g to
and fro m w o rk and hom e. T his is also su b c o n s c io u s a c tiv ity (fid g e tin g , y o u r p o stu re , a nd so on)
-A g e (the o ld e r y o u are, th e less c a lo rie s y o u bu rn to a sm all d e g re e )
-B o d y fa t P e rce nta ge : F a cto ra b le to a sm all d e g re e . You burn s lig h tly m ore c a lo rie s at re st (key w o rd , s lig h tly m ore) th e
le a n e r yo u are at a ny g ive n b o d y w e ig h t.
-K n o w le d g e o f Self: If yo u fe e l like yo u k n o w fo r a fact, p e rh a p s w ith o u t a ctu a lly having w e ig h e d fo o d and tra c k e d
ca lo rie s, th a t yo u have a “ fa s t m e ta b o lism ,” y o u ’d rank y o u rs e lf h ig h e r on th e scale, a nd vice versa if yo u feel like yo u gain
w e ig h t ju s t lo o k in g at cake
Picking your A ctivity M ultiplier
D o n ’t w o rry a b o u t g e ttin g th is p e rfe c tly right. T h e m ost im p o rta n t th in g to d o is to ju s t p ick a n u m b e r and g e t sta rte d .
S pend no lo n g e r than 2 m inu tes on this.
Start in th e m id d le o f th e road w ith a 1.8 m u ltip lie r and a d ju s t up o r d o w n based o n w h e re yo u rank w ith th e fa cto rs. T h in k
a b o u t it in te rm s o f h o w you co m p a re to th e g e n e ra l p o p u la tio n .
A re yo u s o m e o n e w h o seem s to p u t w e ig h t on re a lly e a sily if y o u ’re n o t c a re fu lly w a tc h in g y o u r d ie t? Do yo u also have a
d e sk jo b ? If so, p a rk y o u r a c tiv ity m u ltip lie r lo w e r on th e lo w e r e n d o f th e scale.
To gain w e ig h t d o e s it seem lik e you have to en d e v e ry th in g u n d e r th e sun? D o yo u also fid g e t a lo t and y o u ’ve alw ays
b e e n a b it h yp era ctive ? Put y o u rs e lf h ig h e r on th e m u ltip lie r scale.
If you fe e l like you have a s o m e w h a t s lo w e r th a n a ve ra g e m e ta b o lism b u t yo u have an e x tre m e ly stre n u o u s jo b , o r if you
have a s lig h tly a b o v e a ve ra g e m e ta b o lism b u t a n o n-p h ysical jo b , o r if yo u a re n ’t sure w h e re to p u t yo u rself. I’d
re co m m e n d to g o w ith a 1.8x m ultiplier.
O u r 2 0 0 Lb m ale e x a m p le w o u ld n o w lo o k like this:
2 0 0 x 10 = 2 0 0 0
2 0 0 0 x 1.8 = 3 6 0 0 c a lo rie s m a in te n a n c e (th e o retica l)
L e t’s say y o u ’re a 175 lb m ale w h o has a d e s k jo b and an “ a v e ra g e ” m e ta b o lic rate.
175 x 10 = 1750
1750 x 1.5 = 2 6 2 5 c a lo rie s m a in te n a n ce (th e o retica l)
i In itia tin g th e D e fic it
To in itia te y o u r c a lo ric d e fic it, yo u n e e d to se t y o u r c a lo rie s b e lo w y o u r leve l o f m a in ten a n ce. I re co m m e n d sta rtin g w ith a
d a ily c o n s u m p tio n o f 5 0 0 c a lo rie s less th a n w h a t yo u c a lc u la te d as y o u r th e o re tic a l m a in ten a n ce. This w ill b e g in yo u at a
th e o re tic a l w e ig h t loss o f 1 lb p e r w e e k . This m ay be less th a n y o u r g o a l ta rg e t fa t loss p e r w e e k b u t stay w ith me. W e’ll
m ake c h a n g e s to y o u r m acros and c a lo rie s a fte r w e ’ve b e e n a p p ly in g th e m long e n o u g h to see w h a t th e y in itia lly d o fo r
you.
A lso, if y o u ’re n o t d o in g a ny c a rd io at th e m o m en t, sta rt d o in g 1 lo w -in te n s ity s te a d y sta te c a rd io session, b u rn in g 4 0 0
calories.
O u r 2 0 0 lb m ale e x a m p le w ith an e stim a te d c a lo ric m a in te n a n c e o f 3 6 0 0 c a lo rie s w o u ld se t his d a ily in ta ke to 3100
calories.
O u r 175 lb m ale w ith an e stim a te d c a lo ric m a in te n a n ce o f 2 6 2 5 w o u ld s e t his d a ily in ta ke to 2125 calories.
If a ca lo ric d e fic it is all a b o u t b u rn in g m ore c a lo rie s th a n w e co n su m e , w h a t a b o u t ju s t co n su m in g m a in te n a n ce ca lo rie s
and d o in g c a rd io to c re a te th e d e ficit?
1
C a rd io A lo n e fo r Fat Loss
C ardio A lone fo r Fat Loss
You recall th a t ro u g h ly 3 5 0 0 c a lo rie s e q u a te s to 1 lb o f fat. For o u r 2 0 0 lb m ale e xa m p le to lose 1 lb o f fa t p e r w e e k
w ith o u t re s tric tin g his fo o d , h e ’d have to do, g ive or ta ke , 7 hours o f m e d iu m in te n s ity c a rd io p e r w e e k ju s t to a cco m plish
this. E ve n tu a lly th e fa t loss w o u ld ta p e r d o w n , and to c o n tin u e e a tin g th e sam e q u a n tity o f fo o d and ca lo rie s and c o n tin u e
to lose fa t a t th e rate he w ants, h e ’d have to c o n tin u e a d d in g m o re and m ore ca rd io . Keep in m ind, fo r th o s e w e ig h in g less
th a n 2 0 0 lbs, it w o u ld th e o re tic a lly b e even m ore c a rd io th a n 7 hours o f c a rd io (th in k clo s e r to 8 if yo u w e ig h e d 160 lbs),
and if yo u d e c id e d to d o lo w e r in te n s ity c a rd io (like w a lk in g ) inste ad o f m e dium in te n s ity ca rd io , g o a h ea d and d o u b le th e
a m o u n t o f tim e to bu rn th e sam e n u m b e r o f calories.
You can see h o w it co u ld b e c o m e u n p ra ctica l to try to a c h ie v e all y o u r fa t loss fro m ju s t ca rd io . It’s m uch b e tte r to re ly on
yo u r n u tritio n to h e lp yo u c o v e r th e m a jo rity o f y o u r c a lo ric d e fic it. B ut th a t said, if you have th e tim e to d o it, c a rd io can be
an e x tre m e ly h e lp fu l to o l fo r fa t loss, aside fro m it’s p le n tifu l h e a lth b e n e fits. As a ru le o f th u m b , yo u sh o u ld p ro b a b ly be
d o in g so m e v a ria tio n o f c a rd io (low, m e dium , o r high inte nsity) at lea st o n ce a w e e k, ye a r round. I’d s u g g e s t 2-3 tim e s a
w e e k as a g o o d (and free) h e alth insu ra n ce policy. It m ig h t m ean 2-3 hours o f w a lk in g yo u r d o g p e r w e e k, 2-3 th irty
m in u te m e d iu m in te n s ity c a rd io se ssio n s a w e e k , o r 1 d a y o f hill s p rin ts and 1-2 se ssions o f lo w /m e d iu m in te n s ity ca rd io
la te r on in th e w e e k . “ M e ta b o lic w o rk o u ts ” and inte rval s ty le c irc u it w e ig h t tra in in g are also g re a t fo r cardio.
W h a t’s a good beginning point?
If y o u ’re d o in g ze ro c a rd io rig h t now, b e g in b y d o in g 1 session o f 3 0 0 c a lo rie s w o rth o f ca rd io , at a lo w to m o d e ra te
in te n s ity on a lo w im p a c t m a ch in e at y o u r gym .
M o st o f to d a y ’s g ym s have c a lo rie b u rn in g tra c k e rs b u ilt in to th e ir m achines. I’d re co m m e n d cyclin g , th e e llip tic a l, o r a
glider. The sta ir-m aste r is an o k a y ch o ic e , b u t m a yb e d o n ’t d o it th e d a y b e fo re a leg day. Incline w a lk in g /jo g g in g on th e
tre a d m ill is o k a y to o , b u t it’s a b it m ore im p a ctfu l on y o u r jo in ts c o m p a re d to cyclin g , th e e llip tic a l, and th e glider. Treadm ill
s p rin ts m ig h t be y o u r th in g , b u t I’d b e ca re fu l to m o n ito r h o w y o u r jo in ts fe e l and to a vo id d o in g sp rin ts on th e p a ve m e n t.
You d o n ’t w a n t y o u r c a rd io to n e g a tiv e ly a ffe c t y o u r jo in ts , y o u r e n e rg y d u rin g y o u r liftin g sessions, n o r y o u r recovery.
M o re on HIIT c a rd io (H igh In te n s ity Interval Training C ardio) later.
W h a t if y o u ’re a lread y doing cardio?
If y o u ’re c u rre n tly d o in g 4 o r m o re c a rd io se ssions p e r w e e k fo r th e goal o f fa t loss (assum ing a 4 0 0 k c a l burn p e r session),
d ro p th e n u m b e r o f se ssions d o w n to 2 (4 0 0kca !) se ssions p e r w e e k. If th is a p p lie s to you (and y o u 'v e b e e n d ie tin g and
d o in g a lo t o f c a rd io fo r m o n th s o r m ore), I h o p e y o u 'v e read a nd c o n s id e re d m y re c o m m e n d a tio n to ta k in g a d ie t b re a k
b e fo re b e g in n in g th is program .
1
C a lc u la tin g Your M acros
C alculating your M acros
Protein
Set y o u r p ro te in in ta ke to be b e tw e e n 0.8-1.3 gram s o f p ro te in p e r lb o f b o d y w e ig h t. O n ce yo u se t it, ju s t k e e p it th e re fo r
th e d u ra tio n o f th e diet.
I’d re co m m e n d th e le a n e r yo u are, th e h ig h e r to se t y o u r p ro te in .
If y o u ’re 35% b o d y fa t o r higher, g o w ith th e 0 .8 x m u ltip lie r
If y o u ’re 25-35% b o d y fat, g o w ith th e 0 .9 x m u ltip lie r
If y o u ’re 16-25% b o d y fat, g o w ith th e 1.0x m ultiplier.
If y o u ’re 15-12% b o d y fa t, g o w ith th e 1.1x m ultiplier.
If y o u ’re 12-9% b o d y fa t, g o w ith th e 1.2x m ultiplier.
If y o u ’re 8% b o d y fa t o r low er, g o w ith th e 1.3x m ultiplier.
Ex: O u r 2 0 0 lb m ale, assum ing h e ’s a ro u n d 12% b o dyfa t:
2 0 0 x 1.2 = 2 4 0 gram s o f p ro te in
(2 4 0 gram s o f p ro te in x 4 c a lo rie s p e r gram = 9 6 0 c a lo rie s fro m p ro te in )
Ex: O u r 175 lb m ale, assu m in g ^20 % b o dyfa t:
175 x 1.1 = 192.5 gram s o f p ro tein... R ounded up to 195g o f p ro te in .
(195 gram s o f p ro te in x 4 c a lo rie s p e r gram = 7 8 0 c a lo rie s fro m p ro te in )
O th er Factors to Consider w h en setting your protein intake
A re yo u le g itim a te ly stra p p e d fo r cash? On a b u d g e t?
A im fo r th e lo w e r e nd o f th e p ro te in scale.
W h a t i f y o u a re a ve g a n a n d g e ttin g in p ro te in is v e ry d iffic u lt?
I h ig h ly re c o m m e n d a p la n t-b a se d p ro te in p o w d e r a n d /o r so y p ro te in to h e lp yo u h it y o u r p ro te in intake. T h a t co m b in e d
w ith high p ro te in fo o d so u rce s in c lu d e leg u m e s, seeds, grains, ca shew s, and v e g e ta b le s like ch ickp e a s, b la ck beans,
etc.
W h a t i f y o u p re fe r c a rb s in s te a d o f p ro te in ?
Go w ith s o m e th in g lo w e r on th e scale.
Fats
Set y o u r fa t in ta ke to be 15-25% o f y o u r c a lo ric inta ke, w ith a m inim um o f 0 .2 5 g /lb b o d y w e ig h t.
O u r 2 0 0 lb m ale w ith c u ttin g c a lo rie s o f 3100:
3100 x 0 .2 5 = 775 c a lo rie s fro m fa t
775 / 9 ca lo rie s p e r g ram o f fa t = 86.1 gram s o f fa t
R ounded to th e n e a re st 5g = 8 5 gram s o f fa t
O u r 175 lb (desk jo b ) m ale e xa m p le w h o is on c u ttin g c a lo rie s o f 2125:
2125 x 0 .2 5 = "5 3 1 .2 5 c a lo rie s fro m fa t
531.25 / 9 = " 5 9 gram s o f fat
R ound up to 6 0 gram s o f fa t
Im p o r ta n t Q u e s tio n : H o w lo w is to o lo w fa t?
L e t’s s a y y o u ’re s o m e o n e w h o has a d e s k jo b a n d y o u d o n ’t b u rn th ro u g h th a t m a n y c a lo rie s th ro u g h o u t th e c o u rse o f a
day
L e t’s p re te n d y o u r c u ttin g c a lo rie s a re 1800 a n d y o u p re fe r to e a t m o re c a rb o h y d ra te s th a n fats, so y o u w a n t to p u t y o u r
fats a t 15% o f y o u r c a lo rie s.
1800 x 0.15 = 2 7 0 c a lo rie s
2 7 0 / 9 = 3 0 gram s o f fa t
‘A TTEN TIO N ...*
R em em ber th a t th e re ’s a m inim um intake for fa t set at 0 .2 5 g per lb o f bo dyw eight. A t 175 lbs, th is in d iv id u a l’s m inim um
fa t c o n s u m p tio n is 43.75g, o r 4 5 g o f fa t ro u n d e d up. He w ill g o w ith 4 5 g o f fa t even th o u g h th e ca lcu la tio n s u g g e s te d
3 2 .6 4 gram s o f fat.
W hy d o w e h a v e a m in im u m fa t in ta k e set?
Fat, lik e p ro te in , is a n e cessa ry p a rt o f o u r d ie t as an e sse ntia l n u trie n t. You need fa t fo r h o rm o n e p ro d u c tio n . You co u ld
run in to som e se rio u s p ro b le m s fro m co n s u m in g to o little fa ts fo r to o long.
W hy th e n w o u ld y o u g o w ith th e lo w e r fa t in ta k e o f 15% o f ca lo rie s?
As sh o w n fro m th e last e xa m p le o f th e 175 lb m ale, n o t e v e ry o n e w ill be a b le to se t th e ir fa ts as lo w as 15% o f th e ir total
calories. But fo r th o s e w h o s e c a lo ric in ta k e s are h ig h e n o u g h , a ffo rd in g to se t fa ts a t 15% o f c a lo rie s m ay be p o ssib le
and p o s s ib ly b e n e ficia l. T h e b e n e fit o f s e ttin g y o u r fa t in ta ke to 15-20% o f y o u r to ta l ca lo rie s is th a t yo u g ive y o u rs e lf
m ore room fo r c a rb o h y d ra te s w h ic h fo r m o st p e o p le w ill lead to b e tte r gym p e rfo rm a n ce , and th u s b e tte r m uscle
re te n tio n . This m eans m ore s tre n g th and m u scle gain fo r no vice s, and m ore s tre n g th g a in o r s tre n g th re te n tio n and
m u scle re te n tio n fo r th o s e w h o have a fe w ye a rs o f tra in in g a lre a d y u n d e r th e ir belt.
W hy w o u ld y o u s e t y o u r fa t in ta k e a t 25% i f y o u ca n a ffo rd to s e t it to 20% o r 15%?
C ertain in d iv id u a ls w h o s e ta s te b u d s lean to w a rd s fa ttie r m eats (steak o r salm on co m p a re d to c h icke n breast) m ay
e le c t to g o w ith s e ttin g th e ir fa t in ta k e to 25% o f th e ir d a ily c a lo rie e x p e n d itu re . O fte n th e m ost lim itin g m a cro n u trie n t
w h e n it co m e s to e v e ry d a y life is y o u r ta rg e t a m o u n t o f fats fo r th e day. Even w ith p u shin g m ost o f y o u r ca lo rie s to later
in th e day, th e e a s ie s t m acro to b lo w are fats. If and w h e n you g o to a re s ta u ra n t w ith o u t a lre a d y k n o w in g e x a c tly w h a t
yo u w a n te d to g e t, assum ing yo u s e t a sid e c a lo rie s fo r th e o cca sio n , y o u ’re u su ally stu ck try in g to p ic k fro m a n a rro w
list o f e n tre e s fo r o n e th a t d o e s n ’t cau se yo u to g o o v e r y o u r a llo tte d fats fo r th e day. A ssu m in g y o u ’ re o n e to hit
m a cros p e rfe ctly, s e ttin g y o u r fa ts h ig h e r a llo w s fo r m o re o p tio n s , in and o u t o f restaurants. T h a t said, w e w ill discuss
la te r stra te g ie s fo r e a tin g o u t th a t w ill h e lp m ake life a b it e a sie r and d ie tin g m ore e ffo rtle ss.
S etting your C arbo hydrate Intake
Your carbs are se t a c c o rd in g to th e re m a in in g n u m b e r o f c a lo rie s a fte r y o u ’v e se t y o u r fa t and p ro te in . R em e m b e r th a t
th e re are 4 c a lo rie s to 1 gram s o f p ro te in o r carb and 9 c a lo rie s to 1 g ram o f fat.
C u ttin g C alo rie s - P rotein C alo rie s - Fat C alo rie s = C a rb o h y d ra te C alo rie s
O u r 2 0 0 lb m ale e x a m p le w h o w e se t p ro te in a t 2 4 0 gram s and fa t at 8 5 g:
3100 ca lo rie s - 9 6 0 p ro te in c a lo rie s - 775 fa t c a lo rie s = 1365 c a rb c a lo rie s
1365 ca lo rie s fro m ca rb s / 4 = 341.25 gram s o f c a rb o h y d ra te s
R ound to 3 4 0 gram s o f carbs
In itia l C u ttin g M acros For o u r 2 0 0 lb M ale exam ple:
8 5 gram s o f fat
3 4 0 gram s o f carbs
2 4 0 gram s o f protein
(3 0 8 5 c a lo rie s )... <—D iffe re n t fro m 3 100 c a lo rie s b e c a u s e o f ro u n d in g
Q u ick Tip: O n th e in te rn e t o r in w ritte n co n v e rs a tio n , y o u ’d n o ta te th is as 3100 kcal, 8 5 /3 4 0 /2 4 0 . T h a t’s th e m o st co m m on
w a y to w rite it. F a t/C a rb /P ro te in .
O u r 175 lb d e s k -jo b m ale e xa m p le w h o w as at 195g o f p ro te in and 6 0 g o f fat:
2125 ca lo rie s - 7 8 0 p ro te in c a lo rie s - 5 4 0 fa t c a lo rie s = 8 0 5 ca rb ca lo rie s
8 0 5 ca lo rie s fro m carbs / 4 = 201.25 gram s o f c a rb o h y d ra te s
R ound to 2 0 0 gram s o f carbs
Initial Macros fo r our 175 M ale Exam ple
6 0 gram s o f fa t
2 0 0 gram s o f carbs
195 gram s o f protein
(2 1 2 0 calories)... <— d iffe re n t fro m 2125 c a lo rie s b e c a u s e o f ro u n d in g
N o w th a t w e ’ve fig u re d o u t y o u r c u ttin g m acros, all th a t’s le ft is to sta rt h ittin g th e m ! B ut first, le t’s se t up y o u r re fe e d day.
i A B rie f O v e rv ie w o f Refeeds & D ie t B reaks
O ve r th e c o u rs e o f a p ro lo n g e d d ie t, it’s h e lp fu l to p e rio d ic a lly ta k e bre aks so th a t you rem ain in c o n tro l o f y o u r d ie t and to
p re v e n t yo u fro m stra yin g fro m it, b re a k in g d o w n and b in g in g , o r q u ittin g c o m p le te ly. You m ay have a lre a d y h eard o f th e
m o st co m m o n ty p e o f d ie t break, th e "re fe e d day".
Som e d ie t bre aks are lo n g e r than o th e rs and d iffe re n t p e o p le w ill u tiliz e d iffe re n t ty p e s o f d ie t breaks. The le a n e r yo u are
a n d /o r th e lo n g e r and m o re a g g re s s iv e ly y o u ’ve b e e n d ie tin g , th e m o re c ritic a l and h e lp fu l d ie t bre aks can be.
H e re are th e 3 ty p e s o f d ie t b re a ks w e 'll b e u tiliz in g , a lo n g w ith w h o m th e y are m ost h e lp fu l for.
Single D ay Refeeds
W eekly for m ost people under 20% ; not
necessary, but optional w eekly or bi-w eekly for
those over 20% body fat (fem ales over 30% )
2-3 D ay R efeeds
H elpful for those sub 12% body fat (sub 20%
fem ales)
1-3 W eek Long D iet Breaks
Every 12 w eeks o f a long-term fat loss diet
Every 6-10 w eeks o f a long contest prep diet
A ll o f th e s e d ie t b re a ks are fo rm s o f "carb cycling", w h ic h in th e s im p le s t d e fin itio n m eans th e cyclin g o f ca rb o h yd ra te s.
Ц
(S ingle Day) Refeeds
Single D ay Refeeds
A sh o rt-te rm v e rs io n o f a d ie t b re a k th a t m any o f yo u w ill be u tiliz in g is th e re fe e d day. A re fe e d is ty p ic a lly a sin g le day; a
2 4 h o u r p e rio d o f h ig h e r ca lo rie s, usually at y o u r m a in te n a n ce level o f c a lo rie s, and g e n e ra lly cre a te d fro m an in cre a se in
ca rb o h yd ra te s. It’s an in c re d ib ly h e lp fu l to o l fo r a d h e rin g to a d ie t and it m ay e ve n h e lp w ith y o u r gym lifts and re ta inin g
m uscle. H o w and w hy?
Leptin is a key h o rm o n e re s p o n s ib le fo r th e re g u la tio n o f b o d y fat. W hen yo u diet, and th e lo n g e r yo u d ie t, le p tin levels
d e cre a se , re d u c in g e n e rg y e x p e n d itu re and in cre a sin g y o u r a p p e tite . R efeeds h e lp b o o s t le p tin levels, right? H e re 's th e
p lo t tw ist. It used to b e th o u g h t th a t having a s in g le re fe e d d a y w o u ld p re v e n t o r d ra stica lly re d u ce m e ta b o lic s lo w d o w n
d u rin g e x te n d e d d ie ts b u t th a t is n o t so. U n fo rtu n a te ly, a 2 4 h o u r re fe e d is n o t e n o u g h tim e to have a s ig n ific a n t e ffe c t on
re ve rsin g m e ta b o lic a d a p ta tio n o r s ig n ific a n tly in cre a sin g le p tin levels. So w h a t ca n a 2 4 h o u r re fe e d d a y do? A re fe e d
day can s o m e w h a t h in d e r th e s e v e rity o f m e ta b o lic a d a p ta tio n if h a ving it d e c re a se s th e o ve ra ll ca lo ric d e fic it fo r th e
w e e k, b u t if th e o th e r d a ys o f th e w e e k are a d ju s te d a p p ro p ria te ly fo r th e cre a tio n o f th e re fe e d d a y such th a t th e w e e k ly
ca lo ric in ta ke is still th e sam e, yo u w o n ’t have m uch a ffe c t on re d u c in g th e m e ta b o lic slo w d o w n . To p u t it sim ply, if you
slo w d o w n y o u r fa t loss th ro u g h th e a d d itio n o f a re fe e d day, yo u ty p ic a lly w ill e x p e rie n c e less m e ta b o lic slo w d o w n . But
th a t’s co m m o n sense. Less c a lo ric d e fic it e q u a ls less fa t loss e q u a ls a h ig h e r m e ta b o lic rate.
So... W h y have a sin g le re fe e d d a y if it d o e s n ’t e ve n d o w h a t m ost p e o p le w h o use th e m th in k s it does?
In o n e w ord... A d h e re n ce .
A d h e rin g to y o u r fa t loss d ie t is th e b ig g e s t ke y to fa t loss success and re fe e d s are an in c re d ib le to o l in y o u r arsenal. Even
if th e o re tic a lly yo u c o u ld a c h ie ve y o u r fa t loss g o a l fa s te r w ith o u t h a vin g th e m (th ro u g h a g re a te r w e e k ly ca lo ric deficit),
y o u ’ ll have a v a ria b ly lo w e r c h a n c e o f re a ch in g y o u r goal.
O ve r th e co u rse o f a d ie t and o v e r th e c o u rs e o f su cce ssive days o f a c a lo ric d e fic it, y o u r “ d ie ta ry w illp o w e r” d e crea se s.
The ju ry is still o u t w h e th e r th is s c ie n tific a lly h a p p e n s o r not, b u t it d e fin ite ly “ fe e ls ” like y o u r w ill p o w e r d e cre a se s o ve r
th e span o f a day, and o v e r th e span o f a diet. T h e reason p e o p le have re fe e d days is fo r a sen se o f relief. It’s a
p s y c h o lo g ic a l b re a k fro m y o u r diet. It’s a w a y o f re s e ttin g y o u r sto re s o f w illp o w e r b y g ivin g y o u rs e lf a little re w a rd . Look
at it lik e th e c e le b ra tio n o f a m ile sto n e .
G reat jo b ! S eriously! You laste d 6 days o f a c a lo ric d e fic it, have a break!
Typically, p e o p le on harsh and re s tric tiv e d ie ts re w a rd th e m s e lv e s w ith “c h e a t days.” T h e y can co m e in m any sh apes and
sizes, b u t ty p ic a lly it m ig h t b e a m eal, a c o u p le m eals, o r an e n tire day o r w e e k e n d o f e a tin g fo o d s and q u a n titie s o f fo o d s
yo u w o u ld n ’t n o rm a lly be a b le to fit in to y o u r m acros. T h e y ’re u su ally s u p e r high ca lo ric su rp lu s days th a t, fo r m any
p e o p le , c o m p le te ly erase th e fa t loss th a t o c c u rre d d u rin g th e w e e k. M any p e o p le e n d up p u ttin g on m o re fa t th a n w h a t
th e y lo st d u rin g th e w e e k. E ntering in to a cycle o f “ clea n e a tin g ” d u rin g th e w e e k ” and “ d irty e a tin g " d u rin g th e w e e k e n d ,
th is can cre a te o r re in fo rc e a bad re la tio n s h ip w ith fo o d fo r th o s e w ith o b s e s s iv e p e rson a litie s.
U sing re fe e d s, w e ’ll a c h ie v e th e p s y c h o lo g ic a l b re a k th a t a c h e a t d a y p ro vid e s, w ith o u t th e fa t gain.
W a te r W e ig h t and Refeeds
A n o th e r in te re s tin g b e n e fit o f h a ving a re fe e d is th a t it can “ re v e a l” fa t loss. N o t g o to m yth b u sting again, b u t p e o p le
ty p ic a lly d is c re d it re fe e d s w ith h e lp in g th e m have in cre a se d fa t loss, s in ce fo r a lo t o f p e o p le , th e y see n e w lo w w e ig h -in s
th e d a y o r days a fte r ha vin g a re fe e d. W h a t’s a c tu a lly h a p p e n in g is th e e x p e llin g o f w a te r w e ig h t. C ortiso l levels can be
o u t o f w h a c k and incre a se d u rin g a c a lo ric d e fic it, ca u sin g th e b o d y to ca rry w a te r a b norm ally. R efeeds can re d u ce
co rtiso l levels a nd h e lp “w h o o s h ” (as Lyle M cD on a ld puts it) th e w a te r w e ig h t away. That, in a nd o f itself, can be in c re d ib ly
p s y c h o lo g ic a lly re w a rd ing ... to see a b ig d e c re a s e in w e ig h t on th e scale. It can also cause visual d iffe re n ce s, fro m th e
d ro p in w a te r w e ig h t, th a t can be e q u a lly as re w a rd in g .
W ho Should do S ingle Day Refeeds?
If y o u ’re 12% b o d y fa t o r o v e r (fem ales 20% b o d y fa t o r over) I re c o m m e n d using sin g le day re fe e d s. If y o u ’re w e ll o ve r
20% b o d y fa t (fem ales o v e r 30%), y o u r re fe e d s are o p tio n a l. O n ce yo u g e t d o w n to to 20% (fem ales: 30%) o r b elow , do
yo u r w e e k ly re fe e ds.
If y o u ’re le a n e r than 12% b o d y fa t (fem ales u n d e r 20%), I re c o m m e n d try in g 2-3 d a y re fe e d s (co ve re d later).
S etting up your R efeed Day
O u r c u rre n t m acros are s e t up fo r a th e o re tic a l 3 5 0 0 c a lo rie d e fic it o v e r th e co u rse o f th e w e e k. If a re fe e d is e sse n tia lly
yo u r ca lo rie s at c a lo ric m a in ten a n ce, all yo u have to d o to cre a te a re fe e d day is a dd 125 gram s o f ca rb s (5 0 0 calories) to
o ne d ay o f th e w e e k . W hen yo u p la ce a re fe e d in to y o u r w e e k w ith o u t ch a n g in g th e o th e r days, y o u ’re th e o re tic a lly
b rin g in g th e c a lo ric d e fic it d o w n to 3 0 0 0 c a lo rie s fo r th e w e e k . To c o u n te ra c t th is and ke e p th e w e e k ly d e fic it at a
th e o re tic a l * 3 5 0 0 ca lo rie s, w e ’ll s u b tra c t a b o u t 8 0 ca lo rie s, o r 2 0 carbs, fro m each o f th e 6 d e fic it days.
5 0 0 C a lo rie s / 6 D e fic it Days = 83.3
R ounded d o w n to 8 0
To d e m o n s tra te w h a t th is lo o ks like, le t’s lo o k at o u r 2 0 0 lb m ale e x a m p le fro m b e fo re.
B efore (D aily C utting M acros w ith o u t Refeeds):
3 0 8 5 ca lo rie s
8 5 gram s o f fa t
3 4 0 gram s o f carbs
2 4 0 gram s o f p ro te in
After (With 1 Refeed):
6 L o w D a y s:
R e fe e d D a y
3 0 0 5 c a lo rie s
3 5 8 5 c a lo rie s
85 g ra m s o f fa t
85 g ra m s o f fa t
3 2 0 g ra m s o f c a rb s
4 6 5 g ra m s o f c a rb s
2 4 0 g ra m s o f p ro te in
2 4 0 g ra m s o f p ro te in
L e t’s also lo o k at o u r 175 lb m ale w ith a d e s k jo b exam ple.
B efo re (D a ily C u ttin g M acros w ith o u t Refeeds):
2120 ca lo rie s — (14,840 kcal w e e kly)
6 0 gram s o f fa t — (4 2 0 g w e e kly)
2 0 0 gram s o f c a rb s — (1,400g w e e kly)
195 gram s o f p ro te in — (1,365g w e e kly)
After (With 1 Refeed):
6 L o w D a y s:
R e fc c d D a y
2 0 4 0 c a lo rie s
2 6 2 0 c a lo rie s
6 0 g ra m s o f fat - (5 4 0 k c al)
6 0 g ra m s o f fa t - (5 4 0 k c al)
1 80 g ra m s o f c a rb s - (7 2 0 k c a l)
3 2 5 g ra m s o f c a rb s - (1 3 0 0 k c a l)
195 g ra m s o f p ro te in - (7 8 0 k c a l)
195 g ra m s o f p ro te in - (7 8 0 k c a l)
P lacem en t o f Your Refeed Day
T h ere are a fe w d iffe re n t w ays to s tra te g ic a lly p la ce y o u r re fe e d. It w ill d e p e n d on y o u r p re fe re n c e and yo u r p ersonal
e x p e rie n c e w ith e x p e rim e n tin g w ith d iffe re n t q u a n titie s o f fo o d p la ce d in d iffe re n t p laces th ro u g h o u t th e day. For m ost
p e o p le , w h e n it co m e s to gym p e rfo rm a n ce , y o u ’ll p ro b a b ly w a n t to p la ce a lo t o f y o u r re fe e d c a rb o h y d ra te s in th e meal
or m eals p re c e d in g th e to u g h e s t w o rk o u t o f y o u r w e e k , o r th e w o rk o u t w h ic h co n ta in s th e m uscle(s) th a t you w a n t to
p rio ritize , o r o r lifts th a t yo u m o st w a n t to b u ild o r m aintain. You’ll w a n t to co n s u m e c a rb o h y d ra te s p o st w o rk o u t to o . I’d
re co m m e n d a t least 20% o f y o u r c a rb o h y d ra te s to b e c o n s u m e d in each.
B ut w h a t if yo u tra in in th e m o rnin g , fa ste d ? W ell he re it d e p e n d s . You can e x p e rim e n t w ith re fe e d in g th e d a y b e fo re yo u r
h a rd e s t/p rio ritiz e d w o rk o u t fo r p o s s ib le b e n e fit to th e fa ste d w o rk o u t. You’d p ro b a b ly w a n t to p la ce m o st o f th e ca rb s in
th e e ve n in g o f th e re fe e d d a y ra th e r th a n e a rlie r on.
A n o th e r re c o m m e n d a tio n w o u ld be to p u t y o u r re fe e d on o n e o f y o u r m o re social days, w h e th e r it b e Friday, Saturday, or
Sunday. W h a t’s th e d a y o f th e w e e k th a t th e re ’s th e h ig h e s t lik e lih o o d o f y o u g o in g o u t to d in n e r w ith frie n d s o r fam ily?
Put it on th a t day. If it h a p p e n s to b e th e sam e as a w o rk o u t, e s p e c ia lly y o u r h a rd e st o r h ig h e s t p rio rity w o rk o u t, even
better.
O ne ke y w a rn in g , be sure to have a re fe e d day and n o t to le t it tu rn in to a c h e a t day. Even if you g o o u t to eat, m ake sure
y o u ’ re still h ittin g y o u r m acros. F o llo w in g a m eal plan w ill be e x tre m e ly h e lp fu l fo r th o s e w h o are e ith e r n e w to tra ckin g
m acros o r u n e x p e rie n c e d in “fre e s ty lin g ” th e ir m acros.
In th e se n e x t tw o se ctio n s, I’ll be c o v e rin g 2-3 d a y re fe e d s a nd 1-3 w e e k d ie t breaks. 2-3 d a y re fe e d s a p p ly m o stly to
th o s e w h o are sub 12% b o d yfa t, and 1-3 w e e k d ie t bre aks w ill a p p ly to th o s e w h o are d ie tin g fo r lo n g e r than 12 w ee ks. If
th e s e d o n ’t a p p ly to yo u o r if you w a n t to k e e p th e m o m e n tu m g o in g , yo u can skip rig h t on th ro u g h to th e n e x t c h a p te r
“ H o w to H it Your M a c ro s ” and c o m e b a ck to read th e s e later.
i
2-3 D ay Refeeds (For th e Lean)
2 -3 D ay Refeeds
U n like 1 d a y re fe e ds, 2-3 day re fe e d s m ay have th e p o te n tia l to re ve rse som e o f th e m e ta b o lic a d a p ta tio n th a t o ccu rs
b e ca u se o f d ie tin g . Typically, I re co m m e n d 2-3 d a y re fe e d s fo r th o s e w h o are u n d e r 12% b o d y fat, w h e re m e ta b o lic
slo w d o w n b e co m e s m ore o f a c o n c e rn w ith e v e ry p e rc e n ta g e o f b o d y fa t th a t yo u drop.
Ju st lik e a 2 4 h o u r re fe e d day, it’s im p o rta n t to a c tu a lly h it m a in te n a n c e c a lo rie s on th e se days. H aving 2-3 days in a row
o f a m o d e ra te c a lo ric su rplus w ill s u re ly h e lp b lu n t m e ta b o lic s lo w d o w n , b u t th e n again th e w h o le g o a l is fa t loss, and
y o u ’d lik e ly e nd up w ith a n e t o f 1 day a t a d e fic it fo r th e w e e k . It m ig h t ta k e yo u 7 w e e k s ju s t to lose 1 lb at th a t rate.
H avin g 2-3 days in a ro w o f (true) m a in te n a n c e c a lo rie s w ill n o t cau se any fa t gain, and o v e r th e co u rse o f an e x te n d e d
d ie t, in th e real w o rld , w ill n e t g re a te r fa t loss on a ve ra g e th a n if yo u w e re to d ie t s tra ig h t w ith o u t any re fe e d s. You m ay
n o tic e a slig h t incre a se o f b o d y w e ig h t fro m th e s e th re e days b u t it is n o t fa t if y o u ’re h ittin g a p ro p e r m a in te n a n ce leve l o f
ca lo rie s. The p o s s ib le w e ig h t incre a se w ill c o m e fro m a c o m b in a tio n o f o n e o r m o re o f th e fo llo w in g : fu lle r g lyco g e n
stores, m ore fo o d bulk, h ig h e r w a te r c o n s u m p tio n , and m ore w a te r w e ig h t.
Tw o Refeed Days Per W eek - Strung to g e th e r as a “2 day Refeed"
To se t this up co rre ctly, sim ilar to th e o n e d ay re fe e d, you need to have y o u r w e e k ly ca lo ric d e fic it to be c o v e re d in sid e o f
th e days th a t are d e fic it days. If yo u w a n t to have a 2 d a y re fe e d o f e v e ry Friday and S a tu rd a y and y o u ’ve se t y o u rs e lf up
to lose 1 lb o f w e ig h t p e r w e e k , y o u r 3 5 0 0 c a lo rie d e fic it m ust be c o v e re d in 5 d a ys inste a d o f 7. C rea te th e re fe e d days
b y a d d in g 125 gram s o f carbs to to each day (and its re c o m m e n d e d th a t yo u p la ce th e m back to back). Your lo w days
m ust have a d e fic it o f 7 0 0 c a lo rie s each if y o u ’re g o in g to have 2 days a t m a in te n a n ce (refeed). W e so lve th is by sim ply
d e cre a sin g ca rb s on th e lo w days to m ake up fo r h o w m uch w e a d d e d on th e high days.
To d e m o n s tra te w h a t th is lo o ks like, le t’s lo o k at o u r 2 0 0 lb m ale e xa m p le fro m b e fo re.
B efore (D aily C utting M acros w ith o u t Refeeds):
3 0 8 5 ca lo rie s — (21,595 kcal w e e kly)
8 5 gram s o f fa t — (5 9 5 g w e e kly)
3 4 0 gram s o f ca rb s — (2 ,3 8 0 g w e e kly)
2 4 0 gram s o f p ro te in — (1.680g w ee kly)
After (With a 2 Day Refeed):
5 L o w D a y s , e a c h at:
2 R e fe e d D a v s , e a c h at:
W eek ly T otal
2 8 8 5 c a lo rie s
3 5 8 5 c a lo rie s
2 1 ,5 9 5 k c a l
85 g ra m s o f fat
85 g ra m s o f fat
5 9 5 g fat
2 9 0 g ra m s o f c a rb s
4 6 5 g ra m s o f c a rb s (a d d e d 12 5 g o f c a rb to “ b e fo re ” )
2 3 8 0 g c a rb s
2 4 0 g ra m s o f p ro te in
2 4 0 g ra m s o f p ro te in
1 ,6 8 0 g o f p ro te in
The m ath in v o lv e d w ith th is w as sim ple. A ll w e had to d o w as ad d 125 carbs to each o f th e 2 th e days w e w a n te d to tu rn
in to re fe e d days, and s u b tra c t 5 0 carbs fro m th e 5 o th e r days.
W e ta k e 2 ,3 8 0 w h ic h is th e w e e k s w o rth o f carbs a nd s u b tra c te d 4 6 5 x 2 = 9 3 0 , w h ich are h o w m any ca rb s th e re fe e d days
m ake up. 2 ,3 8 0 -9 3 0 = 1 4 5 0 , and th a t’s h o w m any carbs th e 5 lo w days s h o u ld e q u a te to. 1450 d iv id e d by 5 is 2 9 0 . This
p e rs o n ’s fiv e lo w days w ill have 2 9 0 gram s o f carbs each day.
L e t’s also lo o k at o u r 175 lb m ale w ith a d e s k jo b exam ple.
B efore (D aily C utting M acros w ith o u t Refeeds):
2120 ca lo rie s — (14,840 kcal w e e kly)
6 0 gram s o f fa t — (4 2 0 g w e e kly)
2 0 0 gram s o f c a rb s — (1,400g w e e kly)
195 gram s o f p ro te in — (1,365g w e e kly)
After (With a 2 Day Refeed):
5 L o w D a y s , e a c h at:
2 R e fe e d D a y s , e a c h at:
W e e k ly T otal:
1920 c a lo rie s
2 6 2 0 c a lo rie s
1 4 ,8 4 0 kcal
6 0 g ra m s o f fat
6 0 g ra m s o f fat
4 2 0 g fat
150 g ra m s o f c a rb s
3 2 5 g ra m s o f c a rb s (a d d e d 1 2 5 g o f c a rb to “ b e fo re ” )
1 ,4 0 0 g c a rb s
195 g ra m s o f p ro te in
195 g ra m s o f p ro te in
1 3 6 5 g p ro te in
A g a in , sim p le m ath. A ll w e had to d o w as ad d 125 carbs to each o f th e 2 th e days w e w a n te d to tu rn in to re fe e d days, and
su b tra c t 5 0 ca rb s fro m th e 5 o th e r days. S am e a m o u n t o f to ta l carbs p e r w e e k , ju s t d is trib u te d d iffe re n tly.
A n o th e r m ore c o m p le x w a y o f lo o k in g at it: W e ta k e 1,400 w h ic h is th e w e e k s w o rth o f carbs and s u b tra c te d 3 2 5 x 2 = 6 5 0 ,
w h ic h are h o w m any ca rb s th e re fe e d days m ake up. 1 ,4 0 0 -6 5 0 = 7 5 0 , and th a t’s h o w m any ca rb s th e 5 lo w days sh o u ld
e q u a te to. 7 5 0 d iv id e d by 5 is 150. The five lo w days w ill have 150 carbs.
Th ree D ay Refeeds
A th re e d a y re fe e d m ay have th e p o te n tia l to o ffs e t m e ta b o lic a d a p ta tio n e ve n m ore than a tw o d a y re fe e d. If yo u plan on
h a ving a 3 d a y long re fe e d p e r w e e k , a h y p o th e tic a l 3 5 0 0 w e e k ly c a lo ric d e fic it w o u ld n e e d to be c o v e re d in 4 days w ith
y o u r lo w days se t fo r an 8 7 5 c a lo rie d e fic it. A b it m ore a g g re s s iv e as yo u can see.
To d e m o n s tra te w h a t th is lo o ks like, le t’s lo o k at o u r 2 0 0 lb m ale e x a m p le fro m b e fo re.
B efore (D a ily C u ttin g M acros w ith o u t Refeeds):
3 0 8 5 ca lo rie s — (21,595 kcal w e e kly)
8 5 gram s o f fa t — (5 9 5 g w e e kly)
3 4 0 gram s o f ca rb s — (2 ,3 8 0 g w e e kly)
2 4 0 gram s o f p ro te in — (1,680g w ee kly)
After (With a 3 Day Refeed):
4 L o w D a v s . e a c h at:
3 R c fe e d D a v s . e a c h at:
W ee k ly T otal:
2 7 0 5 c a lo rie s
3 5 8 5 c a lo rie s
2 1 ,5 7 5
85 g ra m s o f fat
85 g ra m s o f fat
5 9 5 g fat
2 4 5 g ra m s o f c a rb s
4 6 5 g ra m s o f c a rb s (a d d e d 1 2 5 g o f c a rb to “ b e fo re ” )
2 ,3 7 5 g c a rb s
2 4 0 g ra m s o f p ro te in
2 4 0 g ra m s o f p ro te in
1 ,6 8 0 g p ro te in
The m ath in v o lv e d w ith th is w as sim ple. A ll w e had to d o w as add 125 carbs to each o f th e 3 th e days w e w a n te d to tu rn
in to re fe e d days, and s u b tra c t a b o u t 9 5 ca rb s fro m th e 4 o th e r days. Sam e a m o u n t o f to ta l carbs p e r w e e k, ju s t sh ifte d
around.
W e ta k e 2 ,3 8 0 w h ic h is th e w e e k s w o rth o f carbs a nd s u b tra c te d 465x3= 1395, w h ich are h o w m any carbs th e re fe e d days
m ake up. 2 ,3 8 0 -1 3 9 5 = 9 8 5 , and th a t’s h o w m a n y ca rb s th e 4 lo w days s h o u ld add up to. 9 8 5 d iv id e d b y 4 co m e s o u t to
a b o u t 2 4 5 (2 4 6 .2 5 b u t le t’s ro u n d dow n).
L e t’s also lo o k at o u r 175 lb m ale w ith a d e s k jo b exam ple.
B efore (D aily C utting M acros w ith o u t Refeeds):
2120 ca lo rie s — (14,840 kcal w e e kly)
6 0 gram s o f fa t — (4 2 0 g w e e kly)
2 0 0 gram s o f c a rb s — (1,400g w e e kly)
195 gram s o f p ro te in — (1,365g w e e kly)
After (With a 3 Day Refeed):
4 L o w D a v s , E a c h A t:
3 R e fe e d D a y s TE a c h A t:
W ee k ly T o tal:
1 7 4 0 c a lo rie s
2 6 2 0 c a lo rie s
1 4 ,8 2 0 kcal
6 0 g ra m s o f fa t
6 0 g ra m s o f fa t
4 2 0 g fat
105 g ra m s o f c a rb s
3 2 5 g ra m s o f c a rb s (a d d e d 1 2 5 g o f c a rb to “ b e fo re ” )
l,3 9 5 g c a rb s
195 g ra m s o f p ro te in
195 g ra m s o f p ro te in
1 ,3 6 5 g p ro te in
A g a in , sim p le m ath. A ll w e had to d o w as ad d 125 carbs to each o f th e 3 th e days w e w a n te d to tu rn in to re fe e d days, and
s u b tra c t 9 5 ca rb s fro m th e 4 o th e r days. Sam e a m o u n t o f to ta l carbs p e r w e e k , ju s t d is trib u te d d iffe re ntly.
A n o th e r m ore c o m p le x w a y o f lo o k in g at it: W e ta k e 1,400 w h ic h is th e w e e k s w o rth o f carbs and s u b tra c te d 3 2 5 x3 = 9 7 5 ,
w h ich are h o w m any ca rb s th e re fe e d days m ake up. 1,4 0 0 -9 7 5 = 4 2 5 , and th a t’s h o w m any carbs th e 4 lo w days sh ould
e q u a te to. 4 2 5 d iv id e d b y 4 is 106.25 b u t w e w ill ro u n d th a t to 105 gram s. T h e fo u r lo w days w ill have 105 gram s o f carbs
each.
“I fe e l lik e m y c a rb s a n d c a lo rie s a re to o lo w i f I d o a 3 d a y re fe e d e v e ry w eek. W h a t ca n I d o a b o u t th a t? ”
It’s g o in g to co m e d o w n to a d h e re n c e m o st o f all. If ha vin g 3 day lo n g re fe e d s e v e ry w e e k causes you to o m uch stress
d u rin g th e fo u r lo w days, you sh o u ld p e rh a p s stic k to ha vin g 2 d a y re fe e ds. Or, p e rh a p s ju s t lo o kin g at h o w lo w y o u r
c a lo rie s o r carbs have to be on th e fo u r lo w days is e n o u g h to m ake yo u say, “ N o th a n ks, M a tt!”
A n o th e r w a y o f im p le m e n tin g 3 day re fe e d s is to d o so o u ts id e th e b o u n d s o f a w e e k ly sch e du le . You can strin g to g e th e r
7 to 11 d e fic it days b e tw e e n each 3 day re fe e d . This w o u ld a llo w y o u r lo w days to be s lig h tly h ig h e r c a lo rie /c a rb th a n w h a t
th e y ’d b e if yo u d id a 3 d ay re fe e d w e e kly, assum ing w e ’re a im ing fo r th e sam e th e o re tic a l d e fic it and th e sam e to ta l
c a lo rie s w ith in each tim e w in d o w w e ’re co m p arin g.
To g iv e you an e xa m p le o f h o w th a t w o u ld play o u t, le t’s say y o u 're d o in g a 3 d a y re fe e d a fte r 11 d e fic it days. The g o a l o f a
th e o re tic a l 7 0 0 0 c a lo rie b i-w e e k ly d e fic it (7 0 0 0 = 2 w e e k s x 3 5 0 0 d e fic it p e r w e e k) w o u ld n e e d to b e sp re ad o u t o v e r 11
days. T his co m e s o u t to a b o u t a 6 3 5 c a lo rie d e fic it o n each th o s e lo w days. S ince w e ’ve a lre a d y ca lcu la te d w h a t y o u r
m acros are w ith a 5 0 0 c a lo rie d e fic it p e r day, w e ’d ju s t have to s u b tra c t a ro u n d 135 ca lo rie s w o rth o f ca rb s (33.75 b u t w e ’ll
ro u n d up to 3 5 gram s o f carbs) fro m each o f y o u r 11 c o n s e c u tiv e lo w days, and add 125 gram s o f carbs to th e 3 days you
w a n t to m ake re fe e d days.
To d e m o n s tra te w h a t th is “ 11/3” sc h e d u le lo o k s like, le t’s lo o k at o u r 2 0 0 lb m ale e xa m p le fro m b e fo re.
B efore (D aily C utting M acros w ith o u t Refeeds):
3 0 8 5 ca lo rie s — (21,595 kcal w e e k ly and 43,190 b i-w e e kly)
8 5 gram s o f fa t — (5 9 5 g w e e k ly and 1,190g b i-w e e kly)
3 4 0 gram s o f ca rb s — (2 ,3 8 0 g w e e k ly and 4,7 6 0 g b i-w e e kly)
2 4 0 gram s o f p ro te in — (1,680g w e e k ly and 3 ,3 6 0 b i-w e e kly)
After (With a 3 Day Refecd):________________________
11 C o n s e c u tiv e L o w D a v s . e a c h at:
3 R e fe c d D a v s . e a c h at:
B i-w c c k lv T otal:
2945
3 5 8 5 c a lo rie s
4 3 ,1 5 0 k cal
85 g ra m s o f fat
85 g ra m s o f fat
1 ,1 9 0 g fat
3 0 5 (3 4 0 m in u s 3 5)
4 6 5 g ra m s o f c a rb s (a d d e d 1 2 5 g o f c a rb to “ b e fo re ” )
4 ,7 5 0 g c a rb s
2 4 0 g ra m s o f p ro te in
2 4 0 g ra m s o f p ro te in
3 ,3 6 0 g p ro te in
Lastly, le t’s lo o k a t o u r 175 lb m ale w ith a d e s k jo b w h o w a n ts to fo llo w an “11/3” lo w day to re fe e d sch e du le . Last ch a rt in
th is chapter, I prom ise.
B efore (D a ily C u ttin g M acros w ith o u t Refeeds):
2120 ca lo rie s — (14,840 kcal w e e k ly and 2 9 ,6 4 0 kcal b i-w e e kly)
6 0 gram s o f fa t — (4 2 0 g w e e k ly and 8 4 0 g b i-w e e kly)
2 0 0 gram s o f c a rb s — (1,400g w e e k ly and 2 ,8 0 0 b i-w e e kly)
195 gram s o f p ro te in — (1,365g w e e k ly and 2,730 b i-w e e kly)
After (With a 3 Day Refeed):
11 C o n s e c u tiv e L o w D a y s , e a c h at:
3 R e fe e d D a y s , e a c h at:
B i-W e e k ly T otal:
1 9 8 0 c a lo rie s
2 6 2 0 c a lo rie s
2 9 ,6 4 0 k cal
6 0 g ra m s o f fa t
6 0 g ra m s o f fa t
8 4 0 g fat
165 g ra m s o f c a rb s (2 0 0 m in u s 3 5 )
3 2 5 g ra m s o f c a rb s (a d d e d 1 2 5 g o f c a rb to “ b e fo re ” )
2 ,7 9 0 c a rb s
195 g ra m s o f p ro te in
195 g ra m s o f p ro te in
2 ,7 3 0 g p ro te in
So w e ’ve c o v e re d b o th th e 11/3 and th e 4 /3 m e th o d s o f 3 d a y re fe e ds. W h ich is rig h t fo r you? It d e p e n d s. If yo u had to p ick
o ne o r th e other, I’d s ta rt w ith th e 11/3 m e th o d and th e n sw itch o v e r to th e 4 /3 m e th o d as yo u g o t leaner. The le a n e r you
g e t, th e m ore o fte n I re c o m m e n d ha vin g 2-3 d ay re fe e d s. This re c o m m e n d a tio n o n ly a p p lie s to th o s e a lre a d y v e ry lean
and w h o are try in g to g e t a b s o lu te ly s h re d d e d , lik e s te p p in g on sta g e to c o m p e te kind o f s h re d d e d .
You m ig h t b e w o n d e rin g , “ B ut w o u ld n 't th a t ta k e m y c a lo rie s re a lly lo w o n th e lo w days?” To a n sw e r th a t, yes and no.
H e re ’s so m e p e rs p e c tiv e . If y o u ’re at th e p o in t w h e re y o u ’re n e arly s h re d d e d and w a n tin g to g e t a b s o lu te ly sh re d d e d ,
yo u r ca lo rie s are a lre a d y g o in g to b e re la tiv e ly m uch lo w e r th a n w h a t th e y ’d be d u rin g a b u lk and w ith 5-10 p e rc e n t m ore
b o d y fa t on y o u r fram e. But, w e ’ re also g o in g to be aim in g at a s m a lle r d e fic it th a n if yo u w e re m uch heavier; you have
less fa t to lose.
The lea n e r yo u g e t, th e less fa t loss you sh o u ld aim fo r p e r w e e k as a p e rc e n ta g e o f y o u r to ta l b o d y w e ig h t. The lea n e r
yo u g e t, th e sm a lle r th e d e fic it yo u sh o u ld be a im ing for, if you w a n t to m axim ize m uscle and s tre n g th re te n tio n . The
le a n e r y o u g e t, th e m o re p a tie n ce , d is c ip lin e , and s e lf c o n tro l you need to c o n tin u e losing fa t b e ca u se it g e ts really, re a lly
to u g h .
A sum m ary o f 2 day and 3 day Refeeds:
To ke e p it sim ple, re fe r b a ck to th e ch a rt on w h o th e d iffe re n t ty p e s o f d ie t bre aks are rig h t for. The m ore yo u are
o v e rw e ig h t, th e less I re c o m m e n d re fe e d s until yo u g e t to a lo w e r b o d y fa t level. M en o v e r 20% and w o m e n o v e r 30% can
u tilize w e e k ly o r b i-w e e k ly re fe e d s on a c o m p le te ly o p tio n a l basis. O n ce you g e t u n d e r th a t p o in t, I w o u ld re co m m e n d a
w e e k ly sin g le day re fe e d fo r a d h e re n c e p u rpo se s.
M y basic re c o m m e n d a tio n if yo u are re la tiv e ly lean a lre a d y (m en u n d e r 12% and w o m e n u n d e r 20%) is to have 5 lo w days
fo llo w e d b y 2 re fe e d days, p e r w e e k . I re c o m m e n d s trin g in g th e s e re fe e d days to g e th e r to m axim ize th e p o te n tia l fo r
re ve rsin g so m e o f th e m e ta b o lic a d a p ta tio n th a t d ie tin g causes. If, how ever, se p a ra tin g re fe e d days suits yo u r fa n c y and
m axim izes y o u r a d h e re n c e , g o fo r th a t, y o u ’ll ju s t be m issing o u t o n th e p o te n tia l b e n e fit th a t s trin g in g th e m to g e th e r
offers. You m ig h t w a n t to ju s t s tic k to 1 re fe e d p e r w e e k if y o u ’re n o t g o in g to strin g tw o to g e th e r. A n d lastly, if h a vin g
re fe e d days a t all s o m e h o w m esses up y o u r a d h e re n ce , d o n 't d o them .
O n ce again, le t m e re e m p h a size b e fo re m o vin g on th a t yo u w ill see th e b e st re sults if y o u r re fe e d days are a ctu a lly at
m a in te n a n ce leve l ca lo rie s. Im agine it like s to p p in g in p la ce fo r ju s t a m o m e n t to re g ain energy, if you w ill, and then
re su m in g to ta k e ste p s fo rw a rd again. If th e s e re fe e d s tu rn in to m o d e ra te to he avy ca lo ric su rp lu s days, how ever, it’s like
y o u 're ta k in g s te p s back. This is w h y w e h it s p e c ific re fe e d day m acros and d o n ’t d o all o u t c h e a t days.
Ц
1-3 W eek D ie t Breaks
1-3 W eek D iet Breaks
You m ay w o n d e r w h y y o u ’d w a n t to ta k e a 1-3 w e e k long d ie t break, e s p e c ia lly if yo u fe e l yo u have th e w ill p o w e r to blast
th ro u g h m o n th s upon m o n th s o f d ie tin g w ith o u t n e e d in g one. S im ilar to th e 2 4 h o u r re fe e d days a nd 2-3 d a y re fe e d s, 1-3
w e e k d ie t b re a ks are in c re d ib ly useful to o ls fo r som e p e o p le to reach lo n g -te rm d ie t success.
As a g e n e ra l g u id e lin e to m axim ize s u s ta in a b le fa t loss and lo n g te rm success, if tim e a llo w s, e v e ry 12-15 w e e k s o f a
ca lo ric d e fic it a im e d at 0.5-1.0% b o d y w e ig h t lo s t p e r w e e k sh o u ld be fo llo w e d w ith a 1-3 w e e k d ie t break. T h e se are ju s t
ro u g h su g g e s tio n s . T h e lo n g e r y o u ’ve d ie te d and th e lo n g e r you still have to g o to reach y o u r fa t loss g o a l, th e lo n g e r
y o u ’d w a n t a d ie t b re ak b e fo re c o n tin u in g th a t diet.
A 1-3 w e e k d ie t b re a k has a s ig n ific a n t im p a c t on re ve rsin g m e ta b o lic a d a p ta tio n , as w e ll as e n su rin g a h ig h e r rate o f
o ve ra ll d ie t success. It’s a p e rio d o f tim e w h e re y o u ’ ll lik e ly g e t a b o o s t in gym p e rfo rm a n c e as w e ll as a b o o s t in yo u r
sa nity a nd w e ll-b e in g . D u rin g th e s e 1-3 w e e ks, yo u w ill n o t b e u tiliz in g re fe e d days, sin ce e ve ry d a y w ill e sse n tia lly be p u t
at o r ne ar m a in te n a n ce calories.
A th e o re tic a l w a y to p u t y o u rs e lf in to a d ie t b re a k w o u ld b e to lo o k at h o w m uch fa t y o u r d ie t c u rre n tly has yo u losing and
a p p ro xim a te h o w m uch o f a d e fic it you are in w e e k ly and p e r each lo w day. If y o u ’ve been lo sin g 1 lb p e r w e e k m ost
recently, y o u ’ve g o t a b o u t a 3 5 0 0 w e e k ly c a lo rie d e fic it, p ro b a b ly s p re a d o v e r 6 lo w d a ys if y o u ’re ha vin g o n e re fe e d day
p e r w e e k. T h a t’s a b o u t a 5 8 0 c a lo rie d e fic it p e r each lo w day. I w o u ld re c o m m e n d fo r th is in d ivid u a l to cu t his c a rd io in
half, and incre a se c a lo rie s on th e lo w days to fill in th e re st o f th e d e fic it. For e xa m ple , le t’s c o n tin u e to assum e a 3 5 0 0
c a lo rie d e fic it p e r w e e k . If y o u w e re d o in g 4 th irty m in u te m ed iu m in te n s ity c a rd io se ssions p e r w e e k a nd you c u t it d o w n
to 2, th a t m ig h t b e e q u iv a le n t to re d u c in g th e d e fic it by ro u g h ly 6 0 0 -8 0 0 ca lo rie s. The re st o f th e 2 7 0 0 -2 9 0 0 ca lo rie s
w o u ld be sp re ad o v e r th e 6 lo w days, a d d in g 4 5 0 -4 8 0 c a lo rie s p e r day.
Is th e re a s im p le r w a y to h o p o n to a d ie t b re a k ?
W h a t i f I ’m c u r r e n tly n o t lo s in g a n y w e ig h t ( it s e e m s)?
The sim p lifie d , b a llp a rk s u g g e s tio n is to incre a se d a ily lo w day c a lo rie s b y 3 0 0 -6 0 0 and d ro p c a rd io by 50%. T h e m ore
a g g re ssive th e fa t loss c u rre n tly is and th e la rg e r th e in d iv id u a l and th e ir m a in te n a n ce ca lo rie s, th e g re a te r th e c a lo rie
increase.
You w ill p ro b a b ly o b s e rv e a little in cre a se in w e ig h t
W hy n o t k e e p c a rd io th e s a m e o r re m o v e it c o m p le te ly ?
If y o u ’re p la n n in g on c o n tin u in g y o u r fa t loss a fte r th e d ie t b re a k and h o p p in g b a ck on th e sam e m acros and level o f
c a rd io as yo u w e re d o in g p reviously, you w a n t th e tra n s itio n to be s m o o th and a lm o st e ffo rtle ss. T h a t’s w h y I re co m m e n d
c u ttin g yo u r c a rd io in h a lf inste ad o f re m o v in g it co m p le te ly. Plus, k e e p in g c a rd io in th e re w ill h e lp yo u re m e m b e r th a t
y o u ’re still in a big p ic tu re fa t loss phase. You m ig h t c u rre n tly be on a d ie t break, b u t th e c a rd io w ill h e lp se rve as a
re m in d e r in se veral w ays to n o t de rail yo u rself. It w ill p ro b a b ly h e lp re m in d yo u to h it y o u r m acros and ke e p y o u r d ie t in
ch e ck to o .
The reason w e ’re lo w e rin g c a rd io a b it d u rin g a 1-3 w e e k d ie t b re a k is tw o fo ld . O ne, it h e lp s us k e e p th e ch a n g e in d a ily
ca lo rie s a little m ore m o d e ra te . A n d tw o , it’s to p ro v id e a physical and p s y c h o lo g ic a l re lie f th a t m ay e ve n h e lp re d u ce
co rtiso l.
W hy n o t ju s t ra is e lo w d a y s u p to w h a t th e re fe e d d a y s are?
This seem s p ra ctica l b u t d u rin g th e co u rse o f a d ie t, m e ta b o lic a d a p tio n to a va ryin g d e g re e o ccurs. T h ro u g h o u t a diet,
e s p e c ia lly if re fe e d days are k e p t w h e re th e y are at th e start, as lo w d a y c a lo rie s are d ro p p e d o v e r tim e , th e ca lo ric in ta ke
on in d ivid u a l re fe e d days te n d to rise a b o ve w h a t y o u r tru e d a ily c a lo ric m a in te n a n ce is. You m ig h t ask, “ W o u ld n ’t th is add
fa t? ” A re fe e d day in is o la tio n (or m u ltip le re fe e d days) s u rro u n d e d by e n o u g h lo w e r c a lo rie days w o n ’t a dd a fa t in th e
b ig g e r p ic tu re b e cau se o f th e fa c t th a t y o u r m e ta b o lism w o rk s in a co n tin u u m , and n o t in sin g le 2 4 -h o u r p e rio d s. But
strin g to g e th e r 1-3 w e e k s o f “sin g le d a y re fe e d s ” (w ith o u t a d ju s tin g th o s e re fe e d s to tru e m a in ten a n ce) and y o u ’d be
se ttin g y o u rs e lf in to an a lm o st g u a ra n te e d c a lo ric surplus. As yo u can see, s e ttin g y o u rs e lf in to a d ie t break, isn ’t as sim p le
as ju s t s e ttin g e v e ry d ay to re fe e d d a y calories.
D o y o u k e e p y o u r re fe e d d a y?
S ince y o u ’ve raised y o u r ca rb s on all y o u r lo w days, th e re ’s no n e e d fo r a re fe e d day. C ha n ce s are it’s rig h t a ro u n d w h a t
th e o th e r are a n yw a y (p ro b a b ly ju s t a b it higher.) G et rid o f it — tu rn it in to w h a t all th e o th e r days are.
W h a t i f y o u lo s e w e ig h t?
S im ilar to w h a t a single, 2, o r 3 d ay re fe e d can fa c ilita te , a lo t o f p e o p le w h o b e g in a d ie t break, e s p e c ia lly if th e y n e ve r
had re fe e d s o r it had b e e n a w h ile since th e y ’ve had o n e, o b s e rv e an im m e d ia te d ro p in b o d y w e ig h t. The “w h o o s h ”
e ffe c t — th e re v e a lin g o f fa t loss fro m th e s h e d d in g o f w a te r w e ig h t.
If you n o tice , th o u g h , th a t y o u r w e ig h ins c o n tin u e to d e c re a s e d ay a fte r day, d o n ’t w orry. Ju st add 5-10 gram s o f carbs to
y o u r d a ily in ta ke and see w h a t happens. If w e ig h t loss c o n tin u e s , c o n tin u e a d d in g 5-10 gram s o f ca rb s w h e n e v e r th a t
h a pp e n s. You w a n t to s im p ly ad d sm all a m o u n ts o f c a rb s until y o u r w e ig h t b a sica lly m aintains. Do y o u r b e st to ke e p yo u r
w e ig h t at m a in te n a n c e fo r 1-3 w e e ks, h o w e v e r lo n g o f a b re a k yo u d e c id e to take.
W h a t i f y o u g a in w e ig h t?
M any p e o p le e x p e rie n c e a s lig h t incre a se in b o d y w e ig h t w h e n b e g in n in g th e ir d ie t break, e ve n th o u g h th e y ’ re co n su m in g
m a in te n a n ce ca lo rie s. This is fro m in cre a se d g ly c o g e n , fo o d bulk, w a te r w e ig h t, etc. A fte r an initia l sm all incre a se th a t
sh o u ld span o ne to a fe w days, th e re s h o u ld n ’t be an u p w a rd tre n d in w e ig h t gain. If w e ig h t c o n tin u e s to incre a se on
a ve rage, ju s t lo w e r y o u r carbs by 5-10 gram s. A n d th e n again if it c o n tin u e s to ha pp e n . You w a n t to g e t y o u rs e lf to a p o in t
w h e re th e re m ig h t be flu c tu a tio n s in y o u r b o d y w e ig h t, b u t on th e level o f c a lo rie s y o u ’re at, y o u ’re m a in ta in in g yo u r
w e ig h t in th e b ig g e r p ictu re. H it y o u r 1-3 w e e k s at m a in te n a n c e c a lo rie s a nd th e n c o n tin u e y o u r cut!
1
The F u nd a m e n ta ls o f F le xib le D ie tin g
Th e Fundam entals o f Flexible Dieting
Being fle x ib le w ith in th e c o n fin e s o f a s tru c tu re d a p p ro a ch w ill h e lp yo u c o n s is te n tly h it a c a lo ric d e fic it and reach
success. F le x ib ility w ill a llo w yo u to b e n d to y o u r s p e c ific p re fe re n c e s , b e n d a ro u n d y o u r circum stan ce s, a nd o n ce in a
w h ile , b e n d to y o u r cra vin g s, all w ith o u t b re a k in g (b in g in g o r m o m e n ta rily o r p e rm a n e n tly g ivin g up on y o u r diet).
N o w ju s t b e ca u se yo u co n e a t b a sica lly any and all o f th e fo o d s c h o ic e s th a t yo u m ig h t w a n t to a nd still h it y o u r m acros,
th a t d o e s n ’t m ean th a t yo u sh ould. T h ere are c e rta in basics th a t w e w ill be fo llo w in g th a t are p ro ve n to in cre a se th e
ch a n ce o f success.
Th e 8 0 -9 0 % /1 0 -2 0 % Rule
A im to co n su m e 8 0 -9 0 % o f y o u r c a lo rie s fro m w h o le , u n p ro c e s s e d fo o d s . T h e re m ain ing 10-20% are d is c re tio n a ry ca lo rie s
th a n can co m e fro m w h e re v e r yo u like, p ro ce sse d o r u n p ro c e s s e d fo o d s. This m ig h t b e a sm all ca n d y bar, a se rvin g o f
y o u r fa v o rite ice cream , o r a c o u p le se rvin g s o f p o p chips.
For m ost w h o s e c a lo ric ta rg e t is u n d e r 3 0 0 0 ca lo rie s, I’d re c o m m e n d a im ing fo r th e 90/10 ra tio o f w h o le fo o d ca lo rie s to
d is c re tio n a ry ca lo rie s. For th o s e w h o have to h it o v e r 3 0 0 0 c a lo rie s I’d re c o m m e n d m o re le e w a y to w a rd s th e 20%
d is c re tio n a ry calories. U ltim a te ly th is is y o u r ch o ice . W h e th e r yo u e a t 80% , 90% , o r 100% w h o le u n p ro ce sse d fo o d s, y o u ’ ll
g e t th e sam e fa t loss succe ss as lo n g as y o u ’re h ittin g y o u r m acros.
Som e p e o p le have m e ta b o lis m s th a t bu rn th ro u g h so m any c a lo rie s p e r d a y (4 0 0 0 and up) th a t co n su m in g 80% o f th e ir
ca lo rie s fro m w h o le fo o d s g e ts d iffic u lt b e ca u se o f th e a m o u n t o f fo o d vo lu m e . These p e o p le m ig h t w a n t to a llo w
th e m s e lv e s e ve n m ore than 20% d is c re tio n a ry c a lo rie s if th e y have tro u b le sto m a ch in g all th e fo o d re q u ire d fo r th e ir
goals.
For m ost o f yo u , ju s t aim fo r 8 0 -9 0 % o f y o u r c a lo rie s to c o m e fro m n u trie n t de nse , w h o le fo o d s.
The key he re is n ’t n e ce ssa rily fin d in g y o u r s w e e t s p o t (w h o le /d is c re tio n a ry c a lo rie s ratio), th o u g h it m ay help, b u t it’s
a b o u t h a ving th e fle x ib ility and fre e d o m to m a ke th e c h o ic e s th a t w ill h e lp k e e p y o u c o n s is te n tly h ittin g y o u r m acros. For
m any p e o p le w h o e n jo y h a ving so m e d e s s e rt o r a c o o k ie here and th e re , e a tin g 100% w h o le fo o d s all o f th e tim e can
q u ic k ly w e a r aw a y at th e ir w illp o w e r and s u p p o rt an u n h e a lth y re la tio n s h ip to w a rd s fo o d . O th e r p e o p le m ig h t n o t have
th is p ro b le m . G ive y o u rs e lf th e fle x ib ility to e a t up to 20% o f y o u r c a lo rie s fro m fo o d so u rces th a t m ig h t be c o n sid e re d
“ naughty,” a nd y o u r ch a n ce s o f b in g in g on th e s e sam e fo o d s , o r g iv in g up on yo u r d ie t, are re d u ce d .
V ariety
W h e th e r yo u e a t a w id e v a rie ty o f fo o d s all th e tim e, o r y o u tra d e fo o d c h o ic e s in and o u t fro m w e e k to w e e k o r m o n th to
m o n th , v a rie ty h e lp s se rve a fe w d iffe re n t b e n e fic ia l pu rpo se s. A w id e v a rie ty o f fru its and v e g e ta b le s h e lp s e n su re y o u ’re
g e ttin g all o f th e v ita m in s and m ine ra ls th a t y o u r b o d y n e e d s fo r p ro p e r fu n c tio n and health. H aving a v a rie ty o f fo o d s can
also h e lp k e e p a d ie t e x c itin g e n o u g h to rem ain co n siste n t.
Fiber
F ib e r is n a tu re ’s b ro om . It’s e sse ntia l fo r g u t h e alth and n u trie n t a b s o rp tio n . To k e e p it sim ple, aim fo r a m inim um o f 10
gram s p e r 1000 c a lo rie s co n sum e d . If y o u ’re co n su m in g 8 0 -9 0 % o f y o u r c a lo rie s fro m w h o le fo o d sources, you s h o u ld n ’t
have a p ro b le m w ith that.
The m ore c a lo rie s y o u co n sum e , th e m o re fib e r y o u o u g h t to as w e ll, b u t co n s u m in g to o m uch fib e r can also g ive
u n w a n te d c o n s e q u e n c e s . From a big b lo a te d b e lly to a ctu a lly ha vin g a n e g a tiv e im p a ct on n u trie n t a b s o rp tio n . To stay
aw a y fro m th a t, d o n ’t g o b e y o n d a fib e r in ta ke th a t’s 20% o f y o u r to ta l c a rb o h y d ra te in ta ke fo r th e day. So if y o u ’re cu ttin g
on 2 0 0 carbs, yo u m ig h t n o t w a n t to g o m uch o v e r 4 0 g o f fiber.
N o Caloric B everages or high calorie condim ents
A n y d rin k s w ith c a lo rie s in th e m sh o u ld be c u t o u t o f y o u r d ie t. T h e y 're n o t re s tric te d n e ce ssa rily (no fo o d s are c o m p le te ly
re stricte d ), th e y 're ju s t th e e a s ie s t th in g s to d e c id e n o t to e a t b e ca u se th e s a tie ty fro m d rin k in g y o u r ca lo rie s via high
c a lo rie b e v e ra g e s is m uch, m uch, M UCH less th a n th e s a tie ty fro m e a tin g y o u r ca lo rie s. For m o st p e o p le w h o are
o v e rw e ig h t, s im p ly c o n v e rtin g fro m re g u la r soda to d ie t soda trim s o ff th o u s a n d s o f ca lo rie s co n su m e d in a m onth/year.
A n d d o n ’t w orry, unless you have th e in h e rite d g e n e tic d is o rd e r ca lle d p h e n y lk e to n u ria (pku), w h ic h o ccu rs in b e tw e e n 1 in
10,000 to 15,000 n e w b o rn s, d ie t soda is c o m p le te ly harm less to yo u . Research has n o t d e m o n s tra te d th a t d ie t soda is
harm ful. In fact, z e ro c a lo rie c a rb o n a te d soda can be v e ry h e lp fu l fo r th o s e d ie tin g as it can p ro v id e satiety. T h a t said, if
y o u ’re d rin k in g m o re th a n a 2 -lite r o f d ie t soda a day, you m ay w a n t to c u t b a ck a little bit.
i
M eal F re q ue n cy
M eal Frequency
T h e re is no un ive rsa l a n s w e r to th e q u e s tio n “ H o w m any m eals sh o u ld I e a t p e r day?” The a n sw e r is th a t it d e p e n d s.
E ve ryo ne has th e ir p a rtic u la r p re fe re n c e s . E veryone has a ce rta in w o rk /s c h o o l and sle e p sch e d u le th a t th e y fo llo w . P eople
w h o w o rk a 9 -5 and have to gym e ith e r s u p e r e a rly or in th e e v e n in g are p ro b a b ly g o in g to have a d iffe re n t e a tin g and
tra in in g sch e d u le co m p a re d to a s tu d e n t on su m m e r b re a k w h o w a k e s up at n o o n e ve ry d ay and tra in s at 1 PM.
The fitn e s s s u p p le m e n t in d u s try has d o n e a g re a t jo b at sp re a d in g m any m yths, in clu d in g th e m yth th a t yo u have to eat
se veral sm all m eals th ro u g h o u t th e d a y to k e e p th e m e ta b o lism ru n n in g at “ h ig h s p e e d ”. (This d e fin ite ly h e lp e d /h e lp s
th e m sell m ore p ro te in p o w d e r an d su p ple m e nts!) T h e idea w as based on th e th e rm ic e ffe c t o f fo o d (TEF). W hen w e
co n su m e fo o d , it ta ke s e n e rg y in th e fo rm o f c a lo rie s to d ig e s t th e m eal, and p e o p le w ro n g ly assum e th a t th e m ore
se p a ra te fe e d in g s you have, w h ile h o ld in g c a lo rie s co n sta n t, th e m ore c a lo rie s yo u fro m “s to k in g th e fu rn a c e " m ore often.
It so u n d s a b it lo g ica l and p e rh a p s e ve n like co m m o n sense, b u t th e s c ie n tific re search has a ctu a lly sh o w n th e re ve rse to
b e tru e . The th e rm ic e ffe c t o f fo o d is la rg e r w h e n c o n s u m e d as a sin g le m eal ve rsu s b ro ke n up in to sm a lle r m eals. In o ne
study, a 7 5 0 c a lo rie m eal e a te n in 10 m inu tes had a h ig h e r TEF th a n six 125 c a lo rie m eals e v e ry h a lf hour. The th e rm ic
e ffe c t w a s 2% higher. In th e g ra n d schem e, th is d iffe re n c e o f 16 c a lo rie s is m o st lik e ly n e g lig ib le . W h e th e r y o u co n su m e
six 4 0 0 ca lo rie m eals, o r th re e 8 0 0 c a lo rie m eals, th e TEF is ju s t a b o u t th e sam e [1].
W h a t m a tte rs m ost is fin d in g th a t p a rtic u la r m eal s c h e d u le th a t w o rk s b e st fo r you, b u t also h a ving th e fle x ib ility to stay on
tra c k w h e n th a t m eal s c h e d u le d o e s n ’t lin e up p e rfe ctly. F o rtu n a te ly fo r us, it d o e s n ’t re a lly m a tte r h o w m any m eals you
e a t p e r day. W h a t m a tte rs is th e d a ily /w e e k ly c a lo ric d e fic it. T h a t said, th e re are p itfa lls to try in g to e a t to o m any o r to o fe w
m eals p e r day.
The sp e ctru m ra n ge s fro m e a tin g 2-3 m eals p e r d a y to 7-8 m eals p e r day. W h ile th e s e m eal sch e d u le s m ay b e s t su it som e
p e o p le , th e vast, va st m a jo rity o f p e o p le w ill fall so m e w h e re in th e m iddle. N o t e v e ry o n e can p h ysica lly sto m a ch all o f th e ir
d a ily ca lo rie s in 1-3 m eals. A n d fo r th o s e th a t can, th e re ’s th e risk o f b e c o m in g o v e r o b se ssive w ith th e idea and fe e lin g o f
b e c o m in g c o m p le te ly stu ffe d . S om e p e o p le , m y s e lf in c lu d e d , o v e r-g lo rify th e ir “ big m eal(s)”, m aking th e m so vo lu m o u s
th a t th e y can b e c o m e e x tre m e ly tim e co n su m in g , e s p e c ia lly fo r th o s e w h o e a t s lo w lik e I do. A n d if n o t ju s t tim e
co n su m in g , th e y can re in fo rc e an u n h e a lth y re la tio n s h ip w ith fo o d , o n e w h e re yo u b e co m e o v e rly a tta ch e d to stu ffin g
y o u rs e lf silly. Yes, it’s im p o rta n t and h e lp fu l to have sa tisfying, and p o te n tia lly fillin g m eals w h ile c u ttin g , b u t yo u d o n ’t w a n t
th e m to b e th e p rim a ry fo c u s o f y o u r day.
H o w e v e r m any m eals p e r d a y you e n jo y ha vin g is up to you. B alance is usually fo u n d in th e m idd le , w ith 3 -6 m eals p e r
day. T h e y d o n ’t have to b e all th e sam e size. If yo u a b s o lu te ly ca n ’t m ake up y o u r m ind, I u su ally re co m m e n d sta rtin g w ith
4 m eals p e r d a y fo r m o st p e o p le on a cut, w ith p ro te in s p re a d o u t o v e r th e co u rse o f th e day.
1. Tai MM, C astillo P, P i-S unyer FX. M eal size and fre q u e n c y : e ffe c t on th e th e rm ic e ffe c t o f fo o d . Am J C lin Nutr. 1991
N ov;54(5):783-7.
http s://w w w .ncb i.n lm .n ih .go v/p u b m e d/19 5 1 1 47
i Pre, Peri, P ost-W orkout N u tritio n
P re-w orkout, P eri-w orkout, and Post-w orkout N utrition
L e t’s ta lk a b o u t th e fo o d yo u co n su m e s u rro u n d in g y o u r tra in in g sessions, or w h a t is ca lle d “ p e ri-w o rk o u t” n u tritio n . This
te rm is o fte n used in tw o d iffe re n t w ays. It’s m ore p ro p e r w ay: to d e s c rib e fo o d c o n su m e d b e fo re , d u rin g , a n d after. It’s
m ore co m m o n use: to d e s c rib e fo o d c o n su m e d d u rin g a w o rk o u t.
U n fo rtu n a te ly, o v e r th e past d e ca d e , th e fitn e s s in d u s try as a w h o le has d o n e a p re tty g o o d jo b at o v e rp la y in g th e
im p o rta n c e o f p e ri-w o rk o u t n u tritio n at th e c o s t o f d o w n p la y in g , or in m any cases, c o m p le te ly fo rg e ttin g to m e n tio n th e
im p o rta n c e o f d a ily to ta l m a c ro n u trie n t and c a lo rie intake.
You’ll see p e o p le so c o n fid e n t th e y ’ve na ile d th e ir p re and p o st w o rk o u t n u tritio n e nd up lo o k in g e xa c tly th e sam e ye a r
a fte r y e a r b e ca u se th e y ’re so fo c u s e d on th e little s tu ff ra th e r than th e b ig p ictu re . P eople ru sh in g h o m e d o in g 9 0 on th e
fre e w a y to g e t in th e ir p o s t w o rk o u t ca rb s and p ro te in w ith o u t h a ving e v e r tra c k e d a sin g le m acro and no idea o f th e ir
d a ily m acro o r c a lo rie intake.
If th is so u n d s like you, d o n ’t b e a t y o u rs e lf up. I w as in th e sam e b o a t fo r years. N o jo k e . T h a t’s w h y I’m so p a ssio n a te
a b o u t this. L e t’s lo o k at so m e o f th e co m m o n a rg u m e n ts fo r p e ri-w o rk o u t n u tritio n as w e ll as w h a t th e re search suggests,
a lo n g and m y re co m m e n d a tio n s.
Pre-W orkout Carbs and Protein
C a rb o h yd ra te s are th e p rim a ry e n e rg y so u rce fo r a c tiv ity and a d e q u a te c o n s u m p tio n w h e n it co m e s to d a ily in ta ke q u ite
o fte n leads to b e tte r gym p e rfo rm a n ce . S om e co m m o n m ista ke s th a t p e o p le m ake:
• C onsum ing to o m any ca rb o h yd ra te s to o close to th e ir w o rk o u t
• N o t e a ting fo r to o long a tim e and g e ttin g fa tig u e d early in a w o rk o u t
• C onsum ing fo o d s th a t d o n ’t a g re e w ell w ith y o u r stom ach
I p e rso n a lly have had u n c o m fo rta b le w o rk o u ts (Gl distress) fo r an a c c u m u la te d to ta l o f years, th in k in g th a t I had to
co n su m e a to n o f c a rb o h y d ra te s (typ ica lly oats o r p o ta to e s to ta lin g 6 0 -10 0 carbs o r m ore) 1-2 hours b e fo re m y w o rk o u ts
(back in th e d a y b e fo re I even c o u n te d m acros).
W h a t w o rk s b e st w ill va ry fro m p e rso n to pe rson . S om e p e o p le w ill b e n e fit fro m ce rta in a m o u n ts o f p re -w o rk o u t
c a rb o h y d ra te s m ore th a n others. P re -w o rk o u t and p o s t-w o rk o u t c a rb o h y d ra te and p ro te in co n su m p tio n b e co m e s m ore
n e ce ssa ry th e lo n g e r it has b e e n s in ce y o u r last m eal. T h a t said, he re are so m e d iffe re n t o p tio n s th a t m ay w o rk fo r you. I
re co m m e n d d o in g w h a t seem s to p ro d u c e th e b e st gym p e rfo rm a n c e b u t also b e st fits y o u r life style and sch e d u le . This
list is in o rd e r o f w h a t is m o st lik e ly to p ro d u c e th e b e st e ffe c t on m uscle h yp e rtro p h y. Rem em ber, w h a t m ay th e o re tic a lly
b e m o st “ o p tim a l” isn’t alw ays w h a t’s b e s t fo r you in th e lo n g -te rm . A n y o f th e s e o p tio n s can be u tilize d to g e t p ra ctica lly
id e n tica l results, so s tic k w ith w h a t k e e p s yo u o n to p o f y o u r d ie t w h ile h a ving yo u k ick b u tt in th e gym.
O ption 1.
“ Best Case Scenario”
1-2 Hours Pre-w orkout:
A sha ke o f ro u g h ly 15-20% o f y o u r d a ily p ro te in in ta k e and 10-20% o f y o u r d a ily c a rb o h y d ra te inta ke. For m ost p e o p le
th a t’s 2 0 -4 0 gram s o f (w hey) p ro te in and ca rb s b e tw e e n 1 to 2 tim e s th a t am o un t. 2 5 gram s o f p ro te in and 5 0 gram s o f
carbs usually is fine. Pick a q u ic k ly and e a sily d ig e s tib le c a rb o h y d ra te so u rce like w h ite rice, rice cakes, fru it (bananas,
grapes, dates, p e ach e s, etc), o r cereal.
O ption 2.
3 -4 Hours Pre-workout:
A m o d e ra te sized m eal, ro u g h ly 2 0 -35 % o f y o u r d a ily c a rb o h y d ra te intake. R oughly 2 0 -30 % o f y o u r d a ily p ro te in in ta ke in
th is m eal.
O ption 3
4 -6 Hours Pre-W orkout:
A large m eal, ro u g h ly 2 5 -45 % o f y o u r d a ily c a rb o h y d ra te in ta k e and 25-35% o f y o u r p ro te in intake. You m ay w a n t to g e t in
le a fy v e g e ta b le s and fib e r to hold yo u o v e r and k e e p you full.
T h o u g h th e p ro te in re c o m m e n d a tio n s m ay c o m e o u t to b e g re a te r than 2 0 -4 0 gram s o f p ro te in fo r y o u , w h ich is
a p p ro x im a te ly th e d o s e n e ce ssa ry to m axim ize a c u te a n a b o lic response, yo u d o n ’t have to w o rry a b o u t “ p ro te in g o in g to
w aste.” P rotein ta k e s tim e to d ig e s t and it c irc u la te s th ro u g h th e b lo o d s tre a m [1]. In a s tu d y by Bird and c o lle a g u e s, it w as
fo u n d th a t re sista n ce tra in in g to fa ilu re can cause y o u r a n a b o lic re s p o n s e to p ro te in fe e d in g s to incre a se up to 2 4 hours.
Training Fasted:
A lo t o f p e o p le fe e l lik e th e y have th e b e st p e rfo rm a n c e tra in in g fa ste d in th e m o rnin g . M any o f th e s e in d ivid u a ls e n jo y
e a tin g a p o s s ib ly large m eal late at n ig h t th a t th e y fe e l e n su re s th e m a so lid tra in in g session th e m o rn in g after.
B u t is n ’t tr a in in g fa s te d c a ta b o lic ?
C om p a re d to fe d tra in in g , yes fa s te d tra in in g is in h e re n tly (m ore) ca ta b o lic b y n a tu re d ue to p o te n tia lly lo w e r leve ls o f
a m in o a cid s flo w in g th ro u g h y o u r body, b u t th e flip sid e is th a t w h e n g ive n a p o s t w o rk o u t m eal (ca rb o h yd ra te , p ro te in ,
le u cin e m ixture) fa s te d tra in in g y ie ld s a g re a te r in tra m y o c e llu la r a n a b o lic re s p o n se than fe d tra in in g [2]. T his h ig h lig h ts th e
im p o rta n c e o f to ta l d a ily m a c ro n u trie n t in ta k e o v e r w h e re th e y h a p p e n to b e p la ce d th ro u g h o u t th e d a y re la tive to
tra in in g .
For th o s e w h o train fa ste d , b u t n o t ty p ic a lly w ith in th e firs t c o u p le hours o f w a kin g , if yo u h a v e n ’t already, yo u m ay w a n t to
c o n s id e r e x p e rim e n tin g w ith O p tio n 1 to co n firm th a t gym p e rfo rm a n c e is tru ly b e tte r fa ste d ve rsu s w ith a sm all m eal (a
shake) 1-2 hours p rio r to tra in in g . This g o e s e s p e c ia lly fo r th o s e w h o tra in fa ste d w h ile on a ca lo ric d e ficit.
M y p e rson a l e x p e rie n c e is th a t w h e n I’m in a c a lo ric su rp lu s a n d /o r o v e r 12% b o d y fat, tra in in g fa ste d w ith in th e firs t 3-4
h o urs o f w a k in g g ive s m e th e b e st gym p e rfo rm a n ce . The h ig h e r b o d y fa t I am, th e b ig g e r th e su rp lu s I’ m in, th e lo n g e r I
can seem to g o w ith o u t e a tin g and ha vin g e q u a lly g re a t gym p e rfo rm a n c e tra in in g fa ste d .
W hen I sw itch o v e r to a c a lo ric d e fic it, I still have th e b e st gym p e rfo rm a n c e fa ste d at first, b u t as I g e t le a n e r (sub 8% b o d y
fat) I’ve fo u n d th a t m y b e st gym p e rfo rm a n c e co m e s fro m d o in g o p tio n 1 o r 2.
Start s o m e w h e re and e x p e rim e n t a ro un d . If yo u fe e l a b it fa tig u e d to o so o n in y o u r w o rk o u ts , and yo u d o n ’t th in k sle e p is
th e reason, try e a tin g a little m ore a n d /o r a little c lo s e r to y o u r w o rk o u t. If you fe e l a b it h y p o g ly c e m ic (low b lo o d sugar) or
like th e re ’s a w a r b e in g w a g e d in y o u r sto m a ch d u rin g y o u r w o rk o u t, th a t m ay be a sign yo u ate to o m uch to o so o n in
re la tio n to y o u r w o rk o u t.
I usually re c o m m e n d ta k in g y o u r c u rre n t o r p re fe rre d e a tin g sc h e d u le and w o rk in g a ro u n d th a t, a d ju stin g up o r d o w n th e
q u a n titie s o f fo o d in re g a rd s to th e p la c e m e n t o f y o u r w o rk o u t, to re a lly h it th a t s w e e t s p o t in te rm s o f tim in g and q u a n tity
o f n u trie n ts fo r o p tim a l gym p e rfo rm a n ce .
Post-W orkout Carbs and Protein
P o s t-w o rk o u t c a rb o h y d ra te ’s m ain a rg u m e n t is th e c o n c e p t o f g ly c o g e n re p le n ish m e n t. W e he ar th a t w e “ e m p ty ” o u r
g ly c o g e n sto re s in sid e o f o u r m uscles d u rin g o u r tra in in g sessions and th a t it’s v e ry im p o rta n t fo r us to “ re fill” them , w ith a
p o s t-w o rk o u t m eal rich w ith carbs, typically. The re a lity is th a t in 9 o u t o f 10 cases, if y o u ’ re tra in in g p ro p e rly fo r th e g o a l o f
m u scle h yp e rtro p h y , a t m ost, yo u m ig h t be d e p le tin g ta rg e t m uscles up to 40% o f th e ir g ly c o g e n le ve ls [2]. Typically, y o u ’ll
have full g ly c o g e n re p le n is h m e n t w ith in 2 4 hours fo r th o s e m uscles, n o t to m e n tio n , m o st p e o p le a re n ’t g o in g to w o rk th a t
sam e m u scle again fo r 2-7 days.
N e xt is th e a rg u m e n t fo r s p ik in g insulin in w h a t’s re fe rre d to as “th e a n a b o lic w in d o w .” W ith so m e e xce p tio n s, th e m a jo rity
o f s tu d ie s lo o k in g at c h a n g e s in m u scle mass and s tre n g th d o n ’t s h o w a d iffe re n c e b e tw e e n g ro u p s w h o ’ve co n sum e d
ca rb s and p ro te in im m e d ia te ly a fte r e xe rcise ve rsu s g ro u p s w h o ’ve c o n su m e d carbs and p ro te in n o t d ire c tly a fte r tra in in g .
[4] Brad S ch o e n fe ld , an e x p e rt in th e fie ld o f m uscle h yp e rtro p h y , has b e e n k n o w n to d e s c rib e th e a n a b o lic w in d o w as
less o f a w in d o w and m ore like a barn door. A lso, as a side note, p ro te in in th e rig h t q u a n titie s can sp ike insulin b y its e lf to
th e sam e level th a t c a rb o h y d ra te s do.
The idea o f g e ttin g in p ro te in as q u ic k ly as p o s s ib le a fte r y o u r w o rk o u t is a co m m o n one. T h e re ’s a re a so n a b le a rg u m e n t
fo r it, and it d e fin ite ly h e lp s s u p p le m e n t co m p a n ie s m ake a lo t o f m oney. B ut it ty p ic a lly ta ke s hours to d ig e s t and a b so rb
p ro te in . T h e re ’s g o in g to be p ro te in and a m in o a cid s c irc u la tin g y o u r b lo o d stream c o n s ta n tly th ro u g h o u t th e d a y if y o u ’re
e a tin g a n yw h e re fro m 3 to 6 m eals sp re ad o u t th ro u g h th e day. If yo u have a norm al e a tin g p a tte rn , you p ro b a b ly d o n ’t
n e e d to stress a b o u t g e ttin g in p ro te in im m e d ia te ly p o s t-w o rk o u t (w ithin 1 h o u r o f tra in in g ), as th e e ffe c t on m uscle
h y p e rtro p h y is v e ry sm all at b e s t [5].
T h a t said, th e im p o rta n c e o f p o st w o rk o u t c a rb o h y d ra te s and p ro te in incre a se s th e lo n g e r it has b e e n since y o u r last
fe e d in g . If y o u tra in fa ste d , th e re ’s m o re b e n e fit and in c e n tiv e to co n s u m e a m eal s o o n e r ra th e r th a n later. W ith th e
p o ssib le b e n e fit o f m a xim izing m u scu la r a d a p ta tio n s, it’s also n o t hard at all to co n su m e a p ro te in sha ke o r m eal (like
O p tio n 1) w ith in 1-2 h o urs p re -w o rk o u t and p o s t-w o rk o u t [2].
O n ce again, g o w ith w h a t fits y o u r life s ty le and sch e du le , b e st a llo w s you to h it y o u r m acros, and p e rfo rm w e ll in th e gym .
N utrition D u rin g your Training Sessions:
For m ost p e o p le w ith a norm al 3 -6 m eal p e r d a y e a tin g sch e d u le , co n su m in g c a rb o h y d ra te s o r p ro te in (inclu d in g BCAA’s)
d u rin g tra in in g is unnecessary. T h e re ’s a lre a d y g lu c o s e and a m in o acid s flo w in g th ro u g h th e b lo o d . E sp ecially if y o u ’ re
c u ttin g , I w o u ld re c o m m e n d sa ving y o u r c a lo rie s and m acros fo r m o re s a tisfyin g m eals th a n co n su m in g w h e y a n d /o r
g a to ra d e (or o th e r sim p le carbs) d u rin g a w o rk o u t.
For th o s e tra in in g re a lly e a rly in th e ir m o rn in g fa ste d , th e re m ay be ra tio n a le to co n su m in g BCAA’s at a d o se o f 0 .0 9 g /lb
(0.2 g /kg ) 5 to 15 m in u te s p re -w o rk o u t. If d ig e s tio n is n ’t an issue, ta k in g w h e y p ro te in (w hich c o n ta in s BC AA’s) is lik e ly to
g ive th e sam e e ffe ct. If yo u p la n n e d on p e rfo rm in g HIIT ca rd io rig h t a fte r a w o rk o u t, th e tim e b e tw e e n m ig h t also be an
a p p ro p ria te p la c e m e n t fo r BCAA's [3].
M y re c o m m e n d a tio n fo r m o st p e o p le : W h ile c u ttin g , d o n ’t e a t d u rin g y o u r w o rk o u t. Save y o u r m acros.
1. B urd NA, W est DW, M o o re DR, A th e rto n PJ, S taples AW, Prior T, Tang JE, R ennie MJ, B a ker SK, P hillips SM: E nhanced
a m in o acid s e n s itiv ity o f m y o fib rilla r p ro te in syn th e sis p e rsists fo r up to 2 4 h a fte r re sista nce exe rcise in y o u n g men. J
Nutr. 2011,141: 5 6 8 - 5 7 3 .10.3945/jn.110.135038.
2. D e ld ic q u e L, D e B ock K, M aris M, R am aekers M, N ie le ns H, Francaux M, H esp e l P: In cre a sed p 7 0 s 6 k p h o s p h o ry la tio n
d u rin g in ta ke o f a p ro te in -c a rb o h y d ra te d rin k fo llo w in g re sista nce e xe rcise in th e fa ste d state. Eur J A p p l Physiol. 2010,
108: 7 9 1 -8 0 0 .10.1007/s00421-009-1289-x.
3. H elm s, E.R., A.A. A ra g o n , and P.J. Fitschen, E vid en ce -b ase d re c o m m e n d a tio n s fo r n a tu ral b o d y b u ild in g co n te st
p re p a ra tio n : n u tritio n and s u p p le m e n ta tio n . Jo u rn a l o f th e In te rn a tio n a l S o c ie ty o f S ports N u tritio n , 2014.11(1): p. 20.
4. S ch o e n fe ld , B.J., A.A. A ra g o n , and J.W. Krieger, The e ffe c t o f p ro te in tim in g o n m uscle s tre n g th and h y p e rtro p h y : a
m eta-analysis. Jo u rn a l o f th e In te rn a tio n a l S o c ie ty o f S ports N u tritio n , 2013.10(1): p. 53.
5. A ra g o n , A.A. and B.J. S ch o e n fe ld , N u trie n t tim in g re visite d : is th e re a p o st-e x e rcise a n a b o lic w in d o w ? Jo u rn a l o f th e
In te rn a tio n a l S o cie ty o f S p orts N u tritio n , 2013.10(1): p. 5.
1
In te rm itte n t F asting
In te rm itte n t Fasting
In te rm itte n t fa s tin g (“ IF”) is n o t a re q u ire d or n e ce ssa ry p a rt o f th is fa t loss p ro g ra m , b u t it m ay b e a v e ry h e lp fu l to o l fo r
m any p e o p le . In fact, I th in k it’s s o m e th in g th a t e v e ry o n e sh o u ld try o u t, at lea st to see w h e th e r th e y lik e it o r not.
W h a t is in te rm itte n t fasting?
IF is e sse n tia lly a b la n k e t te rm fo r n o t e a tin g fo r a ce rta in p e rio d o f th e day, b e sid e s w h e n y o u ’re sle e p in g , obviously.
U tilize d , it’s an e a tin g sch e du le . N o th in g m ore, n o th in g less. You c o u ld also call it “T im e R estricted E a tin g ”. Instead o f
p e rm ittin g y o u rs e lf to e a t fro m th e m o m e n t yo u w a k e up until th e m o m e n t yo u g o to bed, IF invo lve s co n su m in g yo u r
ca lo rie s ty p ic a lly w ith in a 6-10 h o u r tim e w in d o w . For m o st p e o p le , it co m e s in th e fo rm o f s k ip p in g b re a k fa s t and having
yo u r firs t m eal o f th e day la te r on, p e rh a p s 4 -8 h o urs a fte r w a k in g (or more).
W h a t th is does:
1. You e a t larger, m o re sa tisfyin g m eals ra th e r th a n sm aller, m ore fre q u e n t m eals.
2. Frees up a p o rtio n o f y o u r d a y to fo cu s on w o rk , so cia lizin g , sch o ol, fam ily, o r a n yth in g e lse b e sid e s fo o d .
3. Can p ro v id e c e rta in p e o p le w ith m o re p ro d u c tiv ity and b e tte r w o rk o u t p e rfo rm a n ce (o th e rs w ill be u n a ffe cte d o r m ay
even see a d e clin e)
4. P rovides yo u w ith a n ifty label th a t y o u can share w ith frie n d s th a t m akes you so u n d co o l. “ I’m In te rm itte n t Fasting,
g u ys!”
T h e re are se veral re asons p e o p le th in k “ IF” is m agical. H ere are a fe w o f them .
1) M any p e o p le sta rt d o in g it at th e sam e tim e th a t th e y s ta rt tra c k in g m acros a nd ca lo rie s fo r th e firs t tim e a nd in itia te a
ca lo ric d e ficit.
A n d fo r th o s e th a t d o n ’t tra c k th e ir fo o d co n s u m p tio n , m any p e o p le en d up co n su m in g less ca lo rie s w h e n th e y re m o ve
th e ir b re a k fa s t m eal fro m th e ir day. The nam e o f th e gam e, as alw ays, is th e c a lo ric d e ficit. M any p e o p le fa ls e ly a ttrib u te
th e fa t loss su cce ss to th e In te rm itte n t Fasting, w h e n it re a lly w as all a b o u t th e ca lo ric d e fic it, if fa t loss o ccu rre d .
2) For th o s e w h o have trie d high fre q u e n c y m eal plans (eating e v e ry 2-3 hours), e a tin g la rg e r and m o re sa tisfyin g m eals
can h e lp a lo t o f p e o p le h it th e ir m acros on a c o n s is te n t basis. G e ttin g a n ice b ig m eal in th a t yo u a ctu a lly e n jo y and th a t
fills yo u up incre a se s y o u r ch a nce s o f b e in g able to s tic k to y o u r diet. T h a t’s w h a t fa t loss co m e s d o w n to, c o n siste n tly
a ch ie vin g a c a lo ric d e ficit.
3) M a rke tin g and te s tim o n ia ls . Lots o f p e o p le are g e ttin g re sults and cla im in g th a t IF is th e reason why. W h ile it m ay have
h e lp e d w ith a d h e re n c e , th e o n ly reason p e o p le lose w e ig h t is b e cau se o f a c a lo ric d e fic it, re g a rd le ss o f h o w m any m eals
a d ay th e y e a t o r w h e n th e y e a t th e s e m eals. S exy sells, and w h a t so u n d s s e x ie r th a n “ In te rm itte n t Fasting?” (Okay... I can
a ctu a lly th in k o f a fe w th in gs)
N o w th a t I’ve b e a te n IF d o w n to a pulp, h e re 's th e kicker.
I a c tu a lly d o it.
A lot.
It’s 2:32 PM rig h t n o w as I ty p e th is and I h a v e n ’t e a te n a n y th in g yet. I m ig h t n o t e a t u n til 5 or 6 PM, w e ’ll see. A n d I b e t a
h u g e p e rc e n ta g e o f th e p e o p le w h o fo llo w m e on social m edia assum e th a t I e a t e v e ry 2-3 hours.
P ro b a b ly n o t w h a t yo u w e re e x p e c tin g , right?
Is th e re a physica l reason I d o IF? D oes it burn m ore fa t o r p u t on m o re m uscle? N ope.
It ju s t se e m s to w o rk w ith m y s c h e d u le p re tty w e ll. A n d th a t’s re a lly th e o n ly reason (and it’s a h u g e one) w h y you m ig h t
e n jo y it to o (or h ate it). I also h a p p e n to tra in b e tte r fa ste d o r se m i-fa ste d than not. I’ve h it m y b ig g e s t lifts e v e r (squat 5 0 0 ,
d e a d lift 6 0 0 , s tric t O v e rh e a d p re ssed 2 6 0 , etc) fa ste d .
I d o n ’t d o it all th e tim e , n o r d o I re a lly in te n tio n a lly plan it out, it s o rt o f ju s t h appens. I g o t in to a g ro o v e th a t ju s t w orks.
I’ve d o n e IF m o re days th a n n o t fo r fo r th e past 3-4 years. I’ve d ro p p e d b o d y fa t w h ile sk ip p in g bre akfast, I’ve p u t on b o d y
fa t and m uscle w h ile s k ip p in g bre akfast. N e ith e r re su lt had a n y th in g to d o w ith m e s k ip p in g breakfast. A lso, In te rm itte n t
Fasting d o e s n ’t e ve n n e cessa rily have to in c lu d e s k ip p in g bre akfast, yo u c o u ld e a t d u rin g th e firs t 6-10 hours o f th e d ay
and b e g in y o u r fa s t s ta rtin g th e n and th ro u g h o u t th e night.
T h e re are a lo t o f d iffe re n t o p tio n s to an IF sch e du le . Let m e g ive you som e e xa m ple s o f h o w IF can be u tilize d .
Typical P erson w h o w o rk s a 9 -5 Job, E xam ple 1a:
W ake: 8 :0 0 am - d rin k s c o ffe e and w ater, g o e s to w ork.
Lunch Break: 12-1 PM - First M eal o f th e d ay
(O p tio n al M eal: 3-4 PM)
Gym: 6 -7 :3 0 PM
D inner: 8 :0 0 PM
(O p tio n al D essert: 10PM)
Bed: M id n ig h t
For th is in d iv id u a l, th is c o u ld b e 2 -4 m eals. It co u ld be a h u g e lunch and a m e dium sized dinner. It co u ld b e a h u g e d in n e r
and a sm all lunch. It c o u ld b e m o d e ra te lunch, a sm all p re -w o rk o u t m eal, a m o d e ra te p o s t-w o rk o u t dinner, and a sm all
d e ssert. It c o u ld be a ny c o m b in a tio n o f p ro p o rtio n s in a n y n u m b e r o f m eals yo u can im a g in e th a t w o u ld h e lp a p e rson
stick to th e ir m acros and m a in tain a c a lo ric d e fic it.
Typical P erson w h o w o rk s a 9 -5 Job. E xam ple 1b:
W ake: 5 AM - D rinks w a te r a nd c o ffe e
Gym: 6 -8 AM
B reakfast: 8 :3 0 AM
W ork: 9 A M -5 PM
Lunch: 12-1 PM
D inner: 6 PM
B e d tim e : 9 PM
This w o u ld be m y g o to IF sc h e d u le if m y w o rk sc h e d u le w as 9A M to 5PM. I’ve e n jo y e d th is tra in in g and e a tin g sch e d u le
b e ca u se I have frie n d s w h o w o rk 9 -5 ’s and th e y ca n ’t tra in la te r in th e e ve nin g .
C o lle g e Party L ife style on S um m er B re a k /N iq h t O w l:
W ake & Breakfast: 12 PM
Gym: 2-4PM
P o st-W orkout S hake + C arbs: 4PM
D inner: 7 o r 8 PM
Bed: 3-4 AM
W orks From H om e, S elf-E m ployed:
W ake: 8 AM - D rin k p le n ty o f w a te r
Gym: 10-12PM o r 12-2 PM (gym s are ty p ic a lly less busy a ro un d th is tim e to o )
Post W o rko u t S hake (+ O p tio n a l Carbs): 12 PM to 2 PM (d e p e n d in g on w h e n yo u gym ed)
Large Lunch: 3PM
Large D inner: 6-7PM
(O p tio n al D e sse rt 9-10PM)
B e d tim e: M id n ig h t
For th o s e n o t b o u n d in sid e th e c o n fin e s o f a 9 -5 , and yo u w a n t to d o IF, th is is th e e a tin g sch e d u le I’d re co m m e n d .
M y p e rson a l e a ting sc h e d u le w h e n I “ a c c id e n ta lly ” IF:
W ake: 8 -9 AM - D rin k p le n ty o f w a te r - Start w o rk in g w h e n I’m p ro d u c tiv e (Try to co n su m e a shake)
Gym: 12-3PM
Post W o rko u t S hake + Rice C akes: 3PM
GIGANTIC DINNER: 4 o r 5 PM (A HUGE DINNER)
D e sse rt a n d /o r shake: 7-9 PM
B e d tim e 10-11PM (I ty p ic a lly e n jo y g e ttin g 9 hours o f sleep)
I w rite “ a c c id e n ta lly IF” b e ca u se ty p ic a lly I’d p re fe r to g e t a b re a k fa s t shake and rice ca kes (m y p re fe rre d pre w o rk o u t) 2-3
h o urs b e fo re m y gym session. I re c o m m e n d tw o la rg e r m eals p e r d ay plus snacks o v e r o n e g ig a n tic m eal plus snacks to
h it y o u r m acros if y o u ’ re ta k in g th e IF route.
It m ay ta k e som e tim e to g e t used to s k ip p in g b re a k fa s t and p u sh in g y o u r fa s t fu rth e r in to th e day. You m ay in itia lly
e x p e rie n c e m ore h u n g e r th a n norm al. O ne p s y c h o lo g ic a l tw e a k I use is th a t I rem ind m y s e lf th a t th a t fe e lin g usually
co rre la te s w ith fa t loss. A lso, th a t th e h u n g rie r I am, th e b e tte r m y n e x t m eal la te r o n w ill ta ste ! T h a t said, a fte r a fe w m ore
days o f c o n s u m in g c a lo rie s la te r on in th e day, m o rn in g h u n g e r sh o u ld n e u tra lize a little bit.
You m ig h t have p re c o n c e iv e d n o tio n s th a t y o u ’re g o in g to be s ig n ific a n tly w e a k e r if y o u tra in w ith o u t h a ving eaten
bre akfast. W hile I ty p ic a lly re c o m m e n d co n s u m in g c a rb o h y d ra te s (p re fe ra b ly a m eal o f carbs and p ro te in ) 1-3 hours p rio r
to liftin g (how m uch d e p e n d in g on h o w c lo se to th e w o rk o u t yo u eat), yo u m ig h t b e p le a s a n tly su rp rise d b y h o w w e ll you
can p e rfo rm fa ste d . M any o f yo u m igh t fin d th a t y o u r p e rfo rm a n c e is even b e tte r th a n p re vio u s w o rk o u ts w h e n yo u used
to co n su m e a p re -w o rk o u t m eal. M any p e o p le d e s c rib e a leve l o f fo c u s th a t th e y ju s t d o n ’t have in th e ir fe d w o rko u ts.
B u t h o w m a n y m e a ls s h o u ld I co n s u m e p e r d a y w h ile in te rm itte n t fa stin g ?
As I said b e fo re , it d o e s n ’t re a lly m a tte r as long as you h it y o u r m acros and have p ro te in s o m e w h a t sp re ad o v e r th e day.
To ke e p it sim ple, if yo u c a n ’t m ake up y o u r mind... ju s t s ta rt w ith 2-3 m a jo r m eals, su p p le m e n tin g w ith w h e y a ro u n d th o se
m eals if n e cessa ry to h it y o u r p ro te in intake.
Final Say on In term itten t Fasting
You d o n ’t have to d o it. You can try it if yo u like. T h e re ’s a d e c e n t ch a n c e yo u m ay re a lly lo ve it. I do.
If y o u ’v e s tru g g le d w ith h u n g e r issues, a d h e re n c e to a d ie t, fo o d fo cu s, o r ju s t h ate e a tin g sm all m eals fre q u e n tly, I
re co m m e n d g iv in g it a go.
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C arb B acklo a d in g
Like in te rm itte n t fa s tin g , ca rb b a c k lo a d in g is n o t re q u ire d o r n e cessa ry fo r fa t loss, b u t m any p e o p le can fin d it
p re fe re n tia l. S im ply put, c a rb b a c k lo a d in g is th e p o s itio n in g o f m o st o f y o u r c a rb o h y d ra te in ta ke to w a rd s la te r on in th e
day, u su ally in th e e v e n in g . For th o s e w h o fe e l th a t co n s u m in g carbs e a rly on in th e day m akes th e m feel slu g g ish o r tire d ,
p u ttin g th o s e ca rb s in th e e v e n in g , c lo s e r to b e d, m ig h t be m o re p re fe rre d .
Instead o f e a tin g n o th in g th ro u g h o u t th e e a rly parts o f th e day, y o u ’d co n s u m e m eals co n sistin g o f p ro te in , fiber, fats, and
sm all o r tra c e a m o u n ts o f c a rb o h y d ra te s . H o w m uch fa ts you p u t in th o s e e a rlie r m eals is up to you. A ll th a t re a lly m atters
is a d h e rin g to a d ie t th a t has yo u at a n e t c a lo ric d e fic it. So fit y o u r m acros h o w e v e r b e s t a cco m p lish e s th a t. H e re ’s an
e xa m p le o f w h a t ca rb b a c k lo a d in g m ig h t lo o k like.
E xam ple 1:
7-9 AM B reakfast: P rotein + V e g g ie s (Fats O p tio n a l) - A lo w carb e g g (w hite) o m e le tte w ith spinach, bell p e p p e rs, o n io n ,
ch e ese o r no cheese. Or a K a le /v e g e ta b le w h e y p ro te in sha ke (O p tio n a lly w ith banana and b e rrie s in it)
12 PM Lunch/S nack: M o stly P rotein + V e g gie s; P rotein S hake o r c h ic k e n salad and m aybe a se rvin g o f fru it
2-4PM : Gym
4 -6 PM: Post W o rk o u t - H igh C arb m eal w ith p ro te in . Rice and C hicke n o r S w e e t P otato and G ro u n d Turkey. V e g g ie s
O p tio n a l
8-10 PM: H ig h C arb M eal w ith P rotein + H ittin g th e re st o f Fat M acros - S w e e t Potato, Steak, V e g e ta b le s
E xam ple 2 (S o m e on e w h o w o rk s a 9-5)
8 AM B re a kfa st OR SKIP: P rotein + V e g g ie s (Fats O p tio n a l) - A lo w carb e g g (w hite) o m e le tte w ith spinach, bell p e pp e rs,
o n io n , ch e e s e o r no cheese. O r a K a le /v e g e ta b le w h e y p ro te in shake
12 PM Lunch/S nack: M o stly P rotein + V e g gie s; P rotein S hake o r c h ic k e n salad
3PM: P rotein S hake + a fru it
5 :3 0 -7 :0 0 PM: GYM
7:30: Big D in n e r + D esse rt (If it fits) - Lots o f Ja p a n e se S w e e t Potato, a salad, Brussel sp ro uts, g rille d ch icke n , so m e G reek
Y ogurt w ith fib e r o n e b ro w n ie s and g ra n o la (if it fits y o u r m acros).
For so m e p e o p le , in te rm itte n t fa stin g m ay h e lp th e m m aintain th e ir c a lo ric d e fic it. For o th e rs, ca rb b a c k lo a d in g m ig h t be
s o m e th in g th e y stu m b le u p o n th a t w o rk s fo r th e m . For o th e rs, a c o m b in a tio n o f th e tw o m ig h t be s o m e th in g th e y can stick
w ith . A n d fo r th e rest, c a rb b a c k lo a d in g and in te rm itte n t fa s tin g m ay b e th in g s th e y d o n 't u tilize, o n ly “ a c c id e n ta lly ” d o in g
th e m w h e n life g e ts in th e way. A n y s c ie n tific b e n e fit th a t o n e e a tin g sc h e d u le m ay have o v e r another, if at all, has
lim ita tio n s w h e n it co m e s to p ra ctica l sig n ific a n c e b e cau se a d h e re n c e is th e fo re m o s t im p o rta n t fa c to r w h e n it co m e s to
d ie tin g success. T h a t m akes th e n u m b e r o f m eals yo u co n s u m e p e r d ay ju s t a p e rson a l ch o ice .
O ne last re c o m m e n d a tio n is to try y o u r b e st to s tic k to w h a te v e r m eal sc h e d u le yo u en d up fin d in g o u t th a t yo u like th e
best. This w ill h e lp yo u have less flu c tu a tio n s in y o u r w e ig h -in s and m o re d a y -to -d a y co n s is te n c y w ith y o u r lifts, m o o d, and
so on.
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C re a tin g Your M eal Plan
By n o w yo u have y o u r s ta rtin g m acros. Your n e xt s te p is to b e g in h ittin g th e m on a d a ily basis, in c o n ju n c tio n w ith
w e ig h in g y o u rs e lf daily. O fte n w h e n p e o p le are to ld to g o and h it ce rta in m acros, th e y have a b s o lu te ly no clu e w h e re or
h o w to b e g in . It’s re a lly easy fo r s o m e o n e w ith e x p e rie n c e to e a t fre e ly and tra c k th e ir m acros as th e y g o th ro u g h o u t th e
day, b u t m any p e o p le w h o are n e w to m a cros w a n t o r fe e l th e y n e e d a m eal plan to g e t sta rte d . This w as c e rta in ly th e
case fo r m e b a ck in 2011. I’ m g o in g to s h o w y o u h o w to cre a te y o u r o w n m eal plan based on y o u r c u rre n t m acros. The
m ain to o l w e ’ll be using is M yfitn e ssp a l.co m (I re c o m m e n d its m o b ile a pp to o ) and a n o th e r co o l re so u rce is
EatThisM uch.com .
The v id e o s b e lo w w ill s h o w g iv e you a c le a r u n d e rs ta n d in g o f h o w to cre a te a m eal plan and ju s t as im p o rta n t, h o w to
a lte r it if/w h e n necessary.
myfitnesspal
24:58
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Rem em ber, c re a tin g and u sin g a m eal plan is c o m p le te ly o p tio n a l. C re a te and use o n e if it se rve s you, fo r as long as it
se rves you. D o n 't fo rg e t th a t a m eal plan is o n ly a s tru c tu re d w a y to h it m acros. W hen y o u r m acros n e e d to b e ch a n g e d ,
yo u have to m ake a d ju s tm e n ts to th e fo o d s in y o u r m eal plan so th e m eal plan m atches y o u r n e w m acros. If you g e t to th e
p o in t w h e re yo u g e t tire d o f a m eal plan and w o u ld ra th e r fre e -s ty le fro m m eal to m eal and day to day, th a t's fin e . For
m any p e o p le , a m eal plan is s im p ly a s te p p in g -s to n e to a m o re relaxed and a d -h o c a p p ro a ch o f h ittin g m acros.
i D am age C o n tro l: G oing O v e r/U n d e r M acros
S pecial ce le b ra tio n s , s p o n ta n e o u s d inners, w e e k e n d trip s, and v a c a tio n s are all a p a rt o f life. You w a n t to be a b le to
p a rta ke in th in g s th a t yo u tru ly e n jo y w h ile still h ittin g y o u r fitn e s s and n u tritio n goals. It m ay ta k e a little b it o f w o rk, b u t it’s
n o t to o hard and it can be d o n e . In th is c h a p te r I’ll g o o v e r so m e stra te g ie s w h ich a n sw e r fre q u e n tly a ske d q u e s tio n s to
h e lp yo u stay on to p o f y o u r d ie t w h ile life g e ts th ro w n at you.
N ote : T h e se are real life s itu a tio n s th a t p e o p le c o n tin u o u s ly fin d th e m s e lv e s in. Ju st rem em ber, yo u have to m ake th e
c h o ice s th a t b o th fit y o u r plan (your c a lo ric d e ficit) a nd y o u r o v e ra ll h e alth (not ju s t p h ysica l b u t m ental, e m o tio n a l, and
p sych o lo g ica l). B e fo re I e ve n g o on, I’ll ju s t say th a t in m ost cases, if and w h e n yo u slip up, it’s usually b e s t to n o t d w e ll on
th in g s, n o t p u nish y o u rse lf, and to ju s t sta rt fo llo w in g th e norm al plan (your norm al ca lo rie s/m a cro s) im m ediately.
H itting Protein and Calories
In sim p le s itu a tio n s w h e re it d o e s n ’t seem like y o u ’ll h it y o u r m a cros p e rfe ctly, th e n e x t b e st th in g is to h it y o u r p ro te in
ta rg e t and y o u r c a lo rie ta rg e t. If you a te v e g e ta b le s , h it y o u r fiber, and e ve n e a t m o stly w h o le s o m e fo o d s th ro u g h o u t th e
day, e ve n better. You d o n ’t have to hit y o u r m acros p e rfe c tly e v e ry day. You’ll like ly g e t sim ilar g re a t re sults ju s t from
h ittin g p ro te in a nd a c a lo rie goal. H ittin g m acros p e rfe c tly is g re a t and easy w h e n y o u ’re ru n n in g o ff a m eal plan a nd its
re c o m m e n d e d if y o u ’ re try in g to re a lly m axim ize gym p e rfo rm a n ce , a nd m uscle and s tre n g th b u ild in g /re te n tio n . W hen its
c o n v e n ie n t, hit m acros, b u t w h e n th a t’s im p o s s ib le o r in c o n v e n ie n t and its m o re c o n v e n ie n t to ju s t h it ca lo rie s and yo u r
p ro te in ta rg e t, h it y o u r c a lo rie s /p ro te in .
Borrowing M acros as D am age Control
You g e t a p h o n e call. It’s y o u r b e s t frie n d Jo h n w h o yo u h a v e n ’t seen in a year! H e ’s in to w n and in v ite d yo u and th e old
cre w o u t fo r sushi, b u t y o u ’re d ie tin g . H eck, yo u o n ly have 2 5 carbs fo r th e rest o f y o u r day, o r w orse , y o u ’re c o m p le te ly
o u t o f m acros! W HAT DO YOU DO?!
The c o n c e p t o f “ b o rro w in g ” m acros is w h e re yo u ta k e som e m acros fro m a d a y o r m u ltip le days in th e fu tu re to use rig h t
now.
This can h a p p e n p re m e d ita te d o r as d a m a g e c o n tro l. In th e case a b o ve , it w o u ld be p re m e d ita te d - yo u have th e o p tio n to
h it yo u r m acros, b u t yo u a lso have th e o p tio n to “ b o rro w ” and g o o v e r y o u r m acros a b it as lo n g as yo u d e cre a se th e
e q ua l a m o u n t fro m a fu tu re d a y (can be sp re ad across m u ltip le days).
B o rro w in g can be d o n e as d a m a g e c o n tro l - fo r e xa m ple , if yo u k n o w you w e n t o v e r y o u r ta rg e ts o r if you realize, a fte r th e
fact, th a t yo u c o n su m e d m any m o re c a lo rie s th a n w h a t yo u th o u g h t e xiste d in th e fo o d s yo u ate. O n e w a y to k e e p
y o u rs e lf on ta rg e t and on pace w o u ld be to lo w e r y o u r c a lo rie s /m a c ro s o v e r th e n e xt d ay o r c o u p le o f d ays to “ c u s h io n ”
y o u rs e lf a b it fo r th e day th a t yo u w e n t w e ll o v e r y o u r m acros. T his is n ’t s o m e th in g y o u ’d w a n t to in te n tio n a lly d o o fte n . If
y o u ’re still g e ttin g g re a t fa t loss re su lts d e s p ite fre q u e n t b o rro w in g , th a t’s p e rfe ct, b u t if y o u ’re c o n s ta n tly p la yin g w ith
d a m a g e c o n tro l w h ile n o t g e ttin g g re a t re su lts - yo u m ig h t b e b e in g “ to o fle x ib le ” and b e n e fit fro m a b it m ore stru ctu re or
sim ply b e tte r choices.
H ow m uch should you decrease m acros if you go “w ay o v e r” for a day or two?
It’s g o in g to d e p e n d . T h e re is no tru e a n s w e r fo r this. M y b e st a n s w e r is to ju s t g o b a ck to y o u r re g u la r m a cros/ca lo ries.
H o w yo u th in k a b o u t fo o d a nd h o w it a ffe cts y o u r lo n g te rm results is w h a t m a tte rs m ost. T h in kin g it’s to ta lly o ka y to go
c o m p le te ly o ff th e leash and w a y o v e r y o u r m acros and d o in g it o fte n re in fo rc e s th e h a b it of... w a it fo r it... NOT h ittin g yo u r
m acros! T h a t’s s lip p in g b a ck in to a b la c k /w h ite m entality, a lb e it a d iffe re n t one. Rem em ber, th e b e st case sce n a rio fo r fa t
loss is e n jo y in g life WHILE h ittin g y o u r m acros (or p ro te in /c a lo rie s ) - o r at lea st re la tive ly close to th e m , clo se e n o u g h to
g e t yo u th e results yo u w an t. If y o u ’re n o t g e ttin g th e re sults yo u w a n t - th e firs t th in g y o u ’d d o is tig h te n up and a ctu a lly
h it th e m acros yo u se t fo r yo u rself, th e n assess y o u r a cc u ra c y and p re cisio n in tra c k in g (w e ig h in g y o u r fo o d , etc) a fte rw a rd s, o n c e y o u ’re 100% sure y o u ’re h ittin g y o u r m acros, y o u ’d lo w e r y o u r m acros if necessary.
I d o n ’t b e lie v e b la ck and w h ite th in k in g o r fra m in g d a m a g e c o n tro l as “ p u n is h m e n t” is th e b e s t m e th o d o r m in d se t to go
w ith here. If y o u d id n ’t g o o v e r y o u r m acros by a to n o f c a lo rie s (p e rh a p s up to 10-15% over), it p ro b a b ly w o n ’t fe e l ve ry
to u g h to d ro p th e fo llo w in g d a y by th a t m any ca lo rie s, o r to sp re ad th a t o v e r a co u p le days. For e xa m ple , say y o u ’re
c u ttin g on 2 0 0 0 ca lo rie s, b u t on W e d n e s d a y yo u w e n t and h it 2 2 5 0 ca lo rie s, it’s p ro b a b ly n o t to o hard to d e cre a se
T h u rs d a y ’s c a lo rie s b y 2 5 0 (in th e fo rm o f fa ts and carbs) o r to d e c re a s e T h u rsd a y and Friday by 125 each.
The ke y he re is to o n ly d o “ d a m a g e c o n tro l” if it’s
1) SMALL and in fre q u e n t
2) W h a t yo u W AN T to do, and
3) d o e s n ’t n e g a tiv e ly a ffe c t y o u r a b ility to h it fu tu re norm al m a cro s/ca lo rie s
If you w e n t w e ll o v e r y o u r goal c a lo rie inta ke, by w e ll o v e r 20% - b e lie v e it o r not, I th in k y o u ’d a c tu a lly be b e st o ff n o t
try in g to re c o u p th e e n tire ty o f th a t “ lo ss”, e ve n if yo u th in k y o u ’re in a h e a lth y e m o tio n a l and p sych o lo g ica l p la ce to d o so.
W h a t I m ean is, say y o u r in ta ke fo r c u ttin g w as 2 0 0 0 c a lo rie s and you th in k or k n o w yo u h it 3 0 0 0 , 4 0 0 0 , o r m ore calories;
th a t’s d e fin ite ly n o t s o m e th in g yo u w o u ld w a n t to m ake u p fo r in ju s t o n e day, and in m any cases, it w o u ld be e ve n re a lly
d iffic u lt to m ake up fo r it o v e r 2 o r 3 days. In th a t situ a tio n , I m ig h t ta k e 1-3 days o f 10% less ca lo rie s, if any, b u t m o stly ju s t
try to g e t m y s e lf b a ck o n to th e o rig in a l g a m ep la n. Rem em ber, w e w a n t to ke e p th in g s so you stay on y o u r d ie t in th e long
run. Part o f th is is h o w w e th in k a nd tre a t o u rs e lv e s in re g a rd s to fo o d .
A session o f m assive o v e re a tin g is an u n id e a l sce n a rio , m o st o f us d o n ’t w a n t o r in te n d fo r it, b u t it co u ld h a p p e n . B e fore
ju m p in g s tra ig h t to a so lu tio n , you m ig h t w a n t to ta k e a lo o k at w h y th a t h a p p e n e d . W ere you into xica te d ? W ere you
e a tin g s p e c ific fo o d s th a t y o u s im p ly ca n ’t s to p ea ting ? A re you c o m p le te ly s h re d d e d (super lo w b o d y fat) and yo u r
h u n g e r/a p p e tite is th ro u g h th e ro o f? Was th a t a o n e tim e th in g o r d o e s th a t h a p p e n often? O fte n it can b e ch a lke d up to a
o ne tim e th in g , b u t if it’s a se rio u s m e d ica l issue, this is b e y o n d m y s c o p e and I re co m m e n d se e kin g p ro fe ssio n a l
co u n se lin g fro m an e a tin g d is o rd e r sp e cia list. T h e re are m any re so u rce s o n lin e such as
h ttp s ://w w w .e a tin g d is o rd e rh o p e .c o m th a t can h e lp yo u fin d p ro fe ssio n a l help. A lte rn a tive ly, if y o u ’re s u p e r lean, incre a se d
h u n g e r and d e c re a s e d a b ility to b e c o m e sa tia te d is a c o m p le te ly norm al sid e e ffe c t - it’s y o u r b o d y sa ying “ Yo g e t som e
b o d y fa t on y o u !”
Like I said b e fo re , u su ally th e b e st case s ce n a rio is to ju s t h it y o u r norm al m acros, in any s itu a tio n . Even w h e n yo u slip up.
D am a g e c o n tro l is o k a y if yo u can g e t y o u rs e lf b a ck to h ittin g y o u r norm al m acros again. If c o n s ta n tly p la yin g d a m a g e
c o n tro l hurts y o u r a b ility to hit y o u r m acros... yo u sh o u ld ju s t fo cu s on h ittin g y o u r m acros. P sychologically, m a n ip u la tin g
m a cros fo r d a m a g e c o n tro l is n ’t fo r e ve ryo n e . O n ly d o it if it b e n e fits yo u lo n g te rm .
Saving/Lending M acros for a fu tu re even t
The sh o rt ve rs io n o f w h a t I'm a b o u t to say: it’s o k a y to d e c re a s e y o u r in ta ke fo r a d a y o r a fe w le a d in g up to a day o r a fe w
w h e re you k n o w o r th in k y o u ’re g o in g to g o o v e r y o u r m a cro s/ca lo rie s, b u t yo u c a n ’t tru ly d o p re d a m a g e c o n tro l fo r all
o u t e a tin g (b in g ing ) sessions o r e x te n d e d p e rio d s o f tim e o f o v e re a tin g (aka bulking).
W hen yo u k n o w a b ig e v e n t is c o m in g up w h e re y o u ’ll b e g o in g o u t to d in n e r and yo u k n o w th e fo o d s in v o lv e d a nd th e
q u a n titie s yo u w a n t to e a t w ill p ro b a b ly p u t you o v e r a ty p ic a l d a y ’s m a cro s/ca lo rie s, yo u can e le c t to “save u p ” m a cros fo r
X a m o u n t o f d ays le a d in g up until th a t sp e cia l m eal o r day. T h e re ’s re a lly no s e t rules o r p ro to c o l on this. Typically, th is
m ig h t be d o n e if yo u w e re g o in g on a w e e k e n d trip w h e re yo u w o u ld n ’t have as m uch c o n tro l o v e r y o u r fo o d c h o ice s - or
w h e re yo u k n o w y o u ’ll be s u rro u n d e d by am azing ta s tin g fo o d .
W ith m ost th in g s , w e w a n t to ta k e a c o n s e rv a tiv e to m o d e ra te a p p ro a ch , s o m e th in g b e tw e e n 5 0 -2 0 0 ca lo rie s p e r d a y fo r
1-3 days m ig h t be an a p p ro p ria te w a y to “save u p ” a b u ffe r zo n e fo r a d a y w h e re yo u plan on g o in g o v e r by th a t am ount.
Keep in m ind th a t w e ’re try in g to stay a w a y fro m th e o ld b la c k and w h ite , d o o r d ie w a y o f th in k in g and th o s e kin d s o f
habits. It’s n o t a b o u t sta rvin g y o u rs e lf so yo u can b in g e fo r an e n tire d a y o r w e e k e n d . You still w a n t to p ra ctice a h e a lth y
leve l o f s e lf c o n tro l, w h ile still e n jo y in g yo u rself, fo o d , and th e p e o p le a ro u n d you. In fa c t - re m e m b e r th a t’s w h a t m atters
m ost. E njoying th e tim e w ith th e p e o p le y o u ’ re o u t e a tin g w ith - n o t ju s t n e ce ssa rily th e fo o d . (N ot to m e n tion , y o u r b o d y is
M U C H less lim ite d in its a b ility to e asily sta ck on b o d y fa t th a n it is in its a b ility to e a sily sh re d it off... so d o n ’t th in k th a t a
fe w days o f lo w e r o r even v e ry lo w c a lo rie s can m ake up fo r m u ltip le days o f all o u t e a tin g . T h e hum an b o d y is VERY g o o d
at m aking it easy to p u t on b o d y fa t and hard to ta k e it off.)
Q u ite o fte n , if it’s ju s t o n e m eal, yo u can u su ally ta k e an In te rm itte n t Fasting style a p p ro a ch a n d /o r ju s t s u b s titu te p ro te in
shakes fo r th e o th e r m eals o f y o u r d ay a nd be a b le to fit th a t re s ta u ra n t m eal o r y o u r g ra n d m a ’s d in n e r in to yo u r ca lo rie
(and m a yb e e ve n c a lo rie + p ro te in ) ta rg e t fo r th e day.
Say yo u k n o w y o u ’re g o in g o u t o f to w n S a tu rd a y and Sunday, and th a t y o u ’ll be e a tin g o u t w ith fa m ily 1-3 tim e s p e r day fo r
each o f th o s e days. The m o st o p tim a l th in g to do, o f co u rse, w o u ld be to h it y o u r m acros p e rfe c tly o n th o s e days, b u t w e
k n o w th a t s o m e tim e s life g e ts in th e way, o r heck, yo u m ig h t ju s t d e c id e th a t yo u a re n ’t g o in g to b e tra c k in g a n yth in g th a t
w e e k e n d . First, m y re c o m m e n d a tio n w o u ld be to , if y o u r fa m ily is n ’t e a tin g a g ro u p b re a kfa st a n d /o r lunch, a p p ro a ch
th o s e days In te rm itte n t Fasting style - e le c tin g to skip b re a k fa s t a n d /o r lunch o r h a ving ju s t p ro te in sh a kes o r a lean
p ro te in fo r th o s e m eals instead. E ssentially b a c k lo a d in g y o u r ca lo rie s. D o n ’t e a t lavish sid e m eals all b y yo u rself. If y o u ’re
g o in g to e a t b ig and e n jo y y o u rs e lf u n re s tric te d , d o it at th e b ig fa m ily dinner. C om m o n sense, right? M o st o f all, e n jo y th e
p u rp o s e o f g e t-to g e th e rs , th e pe op le .
If you are e n g a g e d in e a tin g 2-3 m eals p e r d a y o u t in re sta u ran ts w ith y o u r fam ily, I’d s u g g e s t p a cin g y o u rs e lf acco rdin g ly.
Perhaps e a t lig h t fo r th e firs t tw o m eals (m o stly ju s t lean p ro te in a nd ve g e ta b le s), a nd th e n o rd e r o ne e n tre e th a t so unds
g re a t fo r dinner. By th e w a y - n o b o d y said to o r is fo rc in g yo u to fin ish all o f th e fo o d on yo u r plate. T h e re ’s no m eaning if
yo u d o o r d o n ’t fin ish y o u r plate, b e sid e s th e o n e in y o u r head th a t y o u b e lie v e in. R em e m b e r - th e m ain p o in t o f e a ting
o u t w ith fa m ily is e n jo y in g y o u r tim e w ith fam ily. Let th a t be th e focus.
T h e se are real life s itu a tio n s th a t p e o p le c o n tin u o u s ly fin d th e m s e lv e s in. You have to m ake th e c h o ice s th a t b e st su it yo u r
o ve ra ll h e a lth (m ental, e m o tio n a l, p sych o lo g ica l) on to p o f th e o n e s th a t h e lp you a d h e re to y o u r plan (your ca lo ric d e fic it
and fa t loss). S o m e tim e s p e o p le are to o rig id on th e m s e lv e s , s o m e tim e s p e o p le a re n ’t s tric t e n o u g h . You’re n o t a bad o r a
w e a k pe rson if yo u d o n ’t h it y o u r m acros p e rfe c tly all th e tim e, n o r d o e s h ittin g th e m p e rfe c tly a u to m a tica lly m ake yo u a
s tro n g or a g o o d person. Life is c o m p le x so d o w h a t se rve s as a g o o d b a la n ce b e tw e e n m inim izin g stress and
u n n e ce ssa ry e ffo rt o r c o m p le x ity and m a xim izin g re su lts - n o t ju s t y o u r s h o rt te rm results b u t y o u r lo n g te rm results... and
d o n ’t le t th a t be lim ite d to ju s t y o u r physique.
i C a rd io E xplained
W h a t k in d s o f c a rd io a re th e re ?
W e u su ally c a te g o riz e c a rd io in to th e leve l o f intensity. Light, m o d e ra te , and high intensity. L ig h t and m o d e ra te in te n s ity
c a rd io are u su ally d o n e in a s te a d y state, th o u g h va ry in g in te rva ls o f in te n s ity can also be im p le m e n te d if th a t’s w h a t you
e n jo y d o in g . In th is pro gra m w e ’ll be re fe rrin g to 3 p rim a ry fo rm s o f c a rd io and th e ir a b b re via tio n s: LISS (Light In te n sity
S te a d y State C ardio), MISS (M edium In te n s ity S te a d y State C ardio) and HIIT (H igh in te n s ity Interval Training)
H ig h in te n s ity c a rd io is ty p ic a lly d o n e in intervals. T h in k sp rints. M o d e ra te in te n s ity c a rd io is e sse n tia lly e n d u ra n ce
tra in in g . Low in te n s ity c a rd io is th e lo w e s t im p a c t and has th e lea st p o s s ib le in te rfe re n c e w ith yo u r w e ig h t tra in in g , b u t it
g e n e ra lly ta ke s lo n g e r to c o m p le te th e g o a l c a lo ric burn.
W h a t ty p e s o f c a rd io yo u d o and in w h a t fo rm o r on w h ic h m a ch in e s w ill be le ft h ig h ly to y o u r p e rson a l p re fe re n ce s.
A n o th e r th in g to c o n s id e r is th e level o f im p a c t o f th e p a rtic u la r c h o ic e o f c a rd io va scu la r a c tiv ity you ch o ose . C yclin g and
th e e llip tic a l are ty p ic a lly lo w e r im p a c t o n y o u r jo in ts th a n jo g g in g and ru n n in g , and e ve n in clin e w a lk in g [1]. T h e y also
in vo lve less e c c e n tric m o tio n and th e re fo re im p a c t w e ig h t tra in in g less (yo u 're c o n s ta n tly p u shin g th e c o n c e n tric p h ase o f
m o tio n w h e n c yclin g ve rsu s w h e n jo g g in g , w h e re yo u have to d e c e le ra te /c u s h io n th e im p a ct o f each ste p on th e floor,
e sp e cia lly e x a g g e ra te d w h e n d o w n h ill running). H ig h t in te n s ity inte rvals, e ve n on a m achine, w ill cause m o re p o te n tia l
in te rfe re n c e on tra in in g and re c o v e ry than m e d iu m or lo w in te n s ity cardio.
O th e r c o n s id e ra tio n s in c lu d e using a m a ch in e ve rsu s d o in g c a rd io in real life. J o g g in g th e stre e ts o r th e hills o u ts id e m ay
p ro v id e m ore p le a su re and p s y c h o lo g ic a l re lie f th a n in c lin e w a lk in g o r jo g g in g at th e gym b u t its like ly to p la ce h ig h e r
im p a ct on y o u r jo in ts and th u s has a g re a te r p o te n tia l to n e g a tiv e ly a ffe c t y o u r tra in in g . P o u nding th e p a ve m e n t w ill be
h ig h e r im p a ct th a n ru n n in g on grass o r a s o ft surface.
Sam e th in g g o e s fo r tre a d m ill sp rin ts w h ic h o ffe r a s o fte r im p a c t th a n sp rints o n th e s tre e t o r at th e tra ck. H ow ever,
e x p e rie n c in g nature, b e in g o u td o o rs , o r p o u n d in g p a v e m e n t m ig h t be y o u r th in g and th e b e n e fits th e y g iv e y o u m e n ta lly
and e m o tio n a lly m ay o u tw e ig h th e p o s s ib le in te rfe re n c e w ith tra in in g a nd recovery. You have to w e ig h o u t th e pros and
cons and a c c e p t re s p o n s ib ility fo r w h a te v e r d e c is io n yo u m ake, b e ca u se th e re re a lly is no rig h t answer.
If o u td o o r a c tiv ity o r e x p e rie n c in g n a tu re is v e ry im p o rta n t to yo u b u t yo u a lso w a n t to m axim ize y o u r tra in in g in th e gym
(w hich m axim izes m u scle g ro w th and re te n tio n a nd s tre n g th gain and re te n tio n ), I re co m m e n d ta k in g w a lks o u ts id e if you
have th e tim e . If you a b s o lu te ly fin d th a t yo u HAVE to d o so m e fo rm o f h ig h in te n s ity ca rd io o u tsid e , I m ig h t su g g e st hill
sp rin ts o n a grass fie ld o r so m e s o rt o f b o d y w e ig h t c irc u it o r ta b a ta cardio.
If y o u ’re lu cky e n o u g h to o w n a re lia b le , high q u a lity c a lo rie e x p e n d itu re /c a rd io tra c k in g d e v ic e th a t yo u p lu g all y o u r data
in and it m o n ito rs y o u r h e a rt rate, yo u can s u re ly use th a t to tra c k y o u r c a rd io e xp e n d itu re .
My re c o m m e n d a tio n is to e ith e r o w n o r fin d o n e sin g le c a rd io m a ch in e at th e gym th a t yo u love using. If y o u ’ re a b le to
use it fo r b oth lo w in te n s ity and high in te n s ity ca rd io , all th e better. Typically, you can e n te r y o u r w e ig h t and a ge in to th e se
m a ch in e s and th e y e stim a te y o u r c a lo ric e x p e n d itu re . This fig u re m ay n o t b e c o m p le te ly a ccu ra te b u t th a t re a lly d o e s n ’t
m atter. W h a t d o e s m a tte r is th a t y o u ’re c o n tro llin g th e in p u t o f e x a c tly h o w m any ca lo rie s o f c a rd io yo u d o on th is o n e
m a ch in e p e r session as w e ll as h o w m any sessions yo u d o p e r w e e k. D oing th is w h ile tra c k in g y o u r m acros, y o u ’ll have
d e lib e ra te c o n tro l o v e r y o u r e n e rg y balance.
C ardio is u su ally m ost e ffe c tiv e w h e n p la c e d as fa r aw a y fro m re sista nce tra in in g se ssions as p o ssib le . I ty p ic a lly
re co m m e n d c a rd io to be p la ce d on y o u r non w o rk o u t days. H ow ever, you sh o u ld be ca re fu l w h e n and w h e re you place
ce rta in ty p e s o f ca rd io , e s p e c ia lly ca rd io th a t is o v e rly stre n u o u s on th e m uscles you m ig h t b e tra in in g in th e n e xt d a y o r
co u p le o f days. M o st LISS w o n ’t have any a ffe ct, b u t MISS and HIIT s u re ly can. MISS a nd HIIT, in clu d in g b e in g d o n e in th e
fo rm o f stairs o r sp rints, can cau se q u ite a b it o f fa tig u e and re q u ire re c o v e ry all on th e ir o w n , so it’s ty p ic a lly n o t th e best
idea to d o th e m th e day b e fo re a leg day, im m e d ia te ly p rio r to h ittin g legs, o r th e m o rn in g o f an e ve n in g leg w o rk o u t.
1. G ergley, J.C., C o m p a riso n o f tw o lo w e r-b o d y m o d e s o f e n d u ra n c e tra in in g on lo w e rb o d y s tre n g th d e v e lo p m e n t w h ile
c o n c u rre n tly tra in in g . Jo u rn a l o f S tre n g th and
C o n d itio n in g Research, 2 0 0 9 . 23(3): p. 979-87.
Ц
LISS (Low In te n s ity S tea d y State)
Low Intensity S teady State C ardio (LISS):
On a scale o f in te n s ity fro m 1-10, w e ’ re ta lk in g a b o u t a 2-4. This is ty p ic a lly c a rd io d o n e fo r 3 0 -6 0 m inu tes p e r session.
M o st m ales w ill burn an a d d itio n a l 3 0 to 4 0 ca lo rie s, m o re o r less, in a te n m in u te p e rio d d o in g ca rd io at a lig h t in te n sity
ve rsu s w h a t th e y ’d burn o th e rw is e , d o in g lig h t e v e ry d a y a c tiv ity like d riv in g th e ir car o r m a kin g th e ir b e d. D e p e n d in g
m o stly on y o u r w e ig h t b u t also o th e r fa cto rs, th a t w ill m ean in 3 0 m inutes, m ost m ales can e x p e c t to have b u rn e d an
a d d itio n a l 9 5 to 120 ca lo rie s. T h e se n u m be rs are a d d itio n a l c a lo rie s b u rn e d on to p o f y o u r BMR and NEAT. Your ca rd io
m a ch in e s a t th e gym as w e ll as y o u r c a rd io tra c k in g h e a rt-ra te m o n ito r w a tc h e s and d e v ic e s ta ke th is in to a c c o u n t and
ty p ic a lly sp it o u t to ta l c a lo rie s b u rne d , n o t ju s t a d d itio n a l c a lo rie s burned.
S ince its e a sie r and m o re realistic, w e w ill be tra c k in g to ta l c a lo rie s b u rn e d p e r c a rd io session and n o t a d d itio n a l ca lo rie s
b u rne d .,
H o w m a n y c a lo rie s s h o u ld I a im to h it p e r se ssio n ?
• T h ere is no m agical n u m b e r here, w h a t m atters m ost is th e TOTAL a m o u n t o f ca rd io (calories) d o n e PER WEEK
• If y o u ’re c o m p le te ly n e w to ca rd io , sta rt w ith o n e 3 0 0 c a lo rie session p e r w e e k. This can be a d ju ste d lo w e r o r h ig h e r
based on p re fe re n c e and need.
• U sually 3 0 0 -5 0 0 ca lo rie s p e r session is w h a t I re co m m e n d fo r m ost. (2-2.5 ca lo rie s p e r p o un d o f b o dyw e ig h t). I
p e rso n a lly fin d 4 0 0 ca lo rie sessions are a s w e e t spot.
• Go by PREFERENCE. You m ig h t like th e idea o f m ore fre q u e n t ca rd io sessions p e r w e e k in s h o rte r bouts, or vice versa.
I re co m m e n d p e rfo rm in g th is on y o u r fa v o rite c a rd io m a ch in e at th e gym . I re a lly e n jo y using th e g lid e r m achines, w h ich
are a b it like e llip tic a l tra in e rs b u t u su ally have a little m ore range o f m o tio n and are u su ally a b it sm oother.
LISS can u su ally be p e rfo rm e d any day, a n y tim e . O ff d ays o r w o rk o u t days. B e fo re o r a fte r tra in in g , or a little b it o f both.
O r m a yb e in th e m o rn in g if yo u tra in in th e e v e n in g , or v ic e versa. Typically, I e n jo y p e rfo rm in g LISS p rio r to u p p e r b o d y
w o rk o u ts , as I fin d th a t I have no n e g a tiv e im p a c t to m y w e ig h t tra in in g . W hen it com es to LISS a d ja c e n t to lo w e r b o d y
w o rk o u ts , I’d u su ally re c o m m e n d p e rfo rm in g at lea st th e m a jo rity o f it p o s t-w o rk o u t, instead o f p re -w o rko u t.
Ц
MISS (M e d iu m In te n s ity S teady State)
M ediu m Intensity S teady S tate C ardio (MISS):
On a scale o f in te n s ity fro m 1-10, w e ’re ta lk in g a b o u t 5 -7 T yp ica lly m o st m ales w ill burn an a d d itio n a l 75 to 100 calories,
m ore o r less, in a te n m in u te p e rio d d o in g c a rd io at a m o d e ra te in te n s ity ve rsu s w h a t th e y ’d burn d o in g lig h t e v e ry d a y
activity. D e p e n d in g m o stly on y o u r w e ig h t b u t also o th e r fa cto rs, th a t w ill m ean in 3 0 m inutes, m o st m ales can e x p e c t to
have b u rn e d an a d d itio n a l 2 2 5 to 3 0 0 calories. O n ce again, th e s e n u m b e rs are a d d itio n a l ca lo rie s b u rn e d . W e w ill be
ke e p in g tra c k o f and m a n ip u la tin g to ta l c a lo rie s b u rn e d p e r c a rd io session, as sta te d on th e m a ch in e o f o u r ch o ic e o r th e
d e v ic e o f o u r c h o ic e if w e h a p p e n to be using th a t instead. Rem em ber, c o n s is te n c y is ke y here.
Typically, m o st m ales can bu rn 4 0 0 c a lo rie s d o in g c a rd io at a m o d e ra te in te n s ity in a ro u n d 2 5 -4 0 m inutes. A ge ne ra l
re c o m m e n d a tio n fo r th o s e tra in in g fo r s tre n g th a n d /o r h y p e rtro p h y is to cap y o u rs e lf at o ne ho ur m ax o f MISS a w e e k.
This o n e h o u r m axim um , if hit, sh o u ld be b ro k e n d o w n in to m u ltip le sessions, a m axim um o f th re e * 2 0 m in u te se ssions or
tw o ~ 30 m in u te sessions. For s im p lic ity and co n sisten cy, fo c u s on to ta l c a lo rie s b u rn e d and h ittin g a c a lo rie ta rg e t versus
h ittin g a ce rta in tim e.
Your MISS can be p e rfo rm e d in th e fo rm o f LISS+MISS inte rvals, if d e s ire d . It’s also a n o th e r w a y to sp re ad o u t yo u r
re c o m m e n d e d m axim um o f 1 h o u r MISS p e r w e e k .
MISS inte rval Exam ples:
1-2 m inu tes at 5 0 -6 0 % / 1-2 m inu tes at 6 0 -70 % m ax h e a rt rate
2 m inutes at 5 0 -6 0 % / 1-2 m in u te s at 6 0 -70 % / 1 m in at 75% m ax h e a rt rate
If you d o a c o m b in e d LISS/MISS inte rval session, w ith h a lf o f it b e in g LISS and h a lf o f it b e in g MISS, if it to o k yo u 3 0
m in u te s to c o m p le te th e s e s s io n ’s c a lo rie goal, y o u ’d m ake a m ental n o te th a t yo u d id 15 m inu tes o f y o u r re c o m m e n d e d
m axim um o f 1 h o u r o f MISS p e r w e e k .
Ц
HIIT (H igh In te n s ity In te rva l Training)
H igh Intensity Interval Training - H IIT Cardio:
H ig h in te n s ity c a rd io is th e m o st ta x in g and can ty p ic a lly o n ly b e p e rfo rm e d fo r s h o rt in te rva ls unless y o u ’ re a h ig h level
a n a e ro b ic a th le te . You n e t m o re c a lo rie s b u rn e d fro m a s h o rte r p e rio d o f tim e [1], b u t a t th e c o s t o f h ig h e r risk o f
in te rfe re n c e w ith tra in in g [2]. If w e ig h t tra in in g , s tre n g th gain and re te n tio n , and m uscle gain and re te n tio n are yo u r
p rio ritie s, lim it y o u r n u m b e r o f HIIT se ssions p e r w e e k to 1-2 m axim um . H ittin g legs 2 -3x p e r w e e k w h ile d o in g 2-3 o r m ore
HIIT se ssions p e r w e e k is a re c ip e fo r o v e rtra in in g and injury. Stay w ith in th e max re co m m e n d a tio n s.
HIIT can be p e rfo rm e d in m any d iffe re n t fa sh ion s, th e m o st co m m on b e in g on a c ycle m achine, e llip tic a l, o r tre a d m ill The
m o st im p o rta n t th in g is th a t you p ic k a fo rm o f ca rd io o r a s p e c ific m a ch in e th a t a llo w s yo u to g o e xe rt y o u r full e ffort.
Som e m a ch in e s are b e tte r o r w o rs e th a n o th e rs fo r HIIT, and p re fe re n c e w ill p la y a big ro le to o .
B u rn in g se n sa tio n s and e x tre m e d is c o m fo rt sh o u ld be e x p e c te d w h e n d o in g HIIT.
HIIT P rotocol:
• 5 m inute w a rm u p at in te n s ity level 2-4.
• 15-20 se co n d s all o u t 100% M A XIM U M e ffo rt
• 4 5 -6 0 se co nd s at in te n s ity level 2-4.
• R epeat fo r a to ta l o f 10 rounds
• C on tin u e on m achine d o in g LISS/MISS until ta rg e t ca lo rie s are hit.
*Let th e goal ta rg e t c a lo rie s be th e sam e th a t y o u ty p ic a lly aim fo r in y o u r LISS/MISS sessions*
*lf it’s yo u r firs t tim e d o in g HIIT a n d /o r y o u ’re o u t o f c a rd io v a s c u la r shape, I re c o m m e n d s ta rtin g w ith 5 ro u nd s, and
w o rk in g y o u r w a y up to 10 ro u nd s, a d d in g 1-2 ro u n d s p e r HIIT session, until you reach 10*
It is o f th e u tm o st im p o rta n c e th a t yo u e x e rt ALL O U T e ffo rt on each and e v e ry s p rin t interval. T his m eans g ivin g it
e v e ry th in g yo u have.
H O W TO:
The e a sie st w a y to tim e th e s e in te rva ls is to lo o k at th e tim e on th e m a ch in e y o u ’re using and b e gin th e in te rva ls sta rtin g
at th e 5 m in u te m ark. To d o th a t, p u t y o u r tre a d m ill/e llip tic a l/c y c le o n to a m uch fa s te r/d iffic u lt s e ttin g as th e s e co n d s tic k
to w a rd s th e m in u te m ark, so th a t *on* th e m inute, yo u b e g in y o u r inte rval. Then, h it a 15 se co n d sprint, ke e p in g y o u r eye
on th e tim e d is p la y e d on th e m achine. As so o n as you see th e 5:15 se c o n d m ark, b e g in clic k in g th e a p p ro p ria te b u tto n to
d e cre a se th e s p e e d /in te n s ity b a ck to a pace th a t yo u can c o a st at w ith o u t a to n o f e ffo rt (like th e w a rm u p intensity). Keep
re p e a tin g th is p a tte rn , on th e m inu te, e v e ry m in u te u n til y o u ’ve c o m p le te d th e g o a l n u m b e r o f intervals. If y o u ’re fo llo w in g
th e 15/45 schem e, fiv e inte rvals w o u ld b e c o m p le te d at 9:15 and 10 in te rva ls w o u ld be c o m p le te at th e 14:15 mark.
C o n tin u e d o in g lo w a n d /o r m e d iu m in te n s ity sta te ca rd io on th is m a ch in e o r a n o th e r u n til y o u r goal c a lo rie ta rg e t is
a ch ie ve d .
S om e m a ch in e s have b u ilt-in inte rval p ro g ra m s th a t can b e v e ry h a n d y a nd p ro g ra m m e d e xa ctly h o w th e p ro to c o l is
m e a n t to b e d o ne . S om e m ach in e s w ill have inte rval p ro g ra m s th a t a re n ’t se t up o p tim a lly fo r h o w w e in te n d on d o in g
HIIT; y o u ’re b e tte r o ff fo llo w in g th e “ h o w -to ” a b ove . A lo t o f h e a rt-ra te m o n ito r c a rd io tra c k in g d e vice s also co m e w ith HIIT
p ro g ra m s and tim e rs th a t yo u can utilize. Lastly, th e re are also p le n ty o f HIIT and inte rval tra in in g a p p s fo r yo u r m o b ile
d e vice , b o th fre e and p rem ium , th a t yo u m ig h t fin d useful. Still, m y p re fe rre d and re c o m m e n d e d m e th o d is th e “ H O W T O ”
in th e p re vio u s p a ragraph.
1. B urgom aster, K.A., e t al., S im ilar m e ta b o lic a d a p ta tio n s d u rin g e xe rcise a fte r lo w v o lu m e s p rin t in te rva l and tra d itio n a l
e n d u ra n c e tra in in g in hum ans. J o u rn a l o f P hysiology, 2 0 0 8 . 586(1): p. 151-60.
2. B alabinis, C.P., e t al., Early phase c h a n g e s by c o n c u rre n t e n d u ra n c e and s tre n g th tra in in g . Jo u rn a l o f S tre n g th and
C o n d itio n in g Research, 2 0 0 3 .1 7 (2 ): p. 393-401.
i A d ju s tin g M acros 101
C alcu latin g y o u r m acros w as s te p one. H ittin g y o u r m a cros w h ile tra c k in g y o u r b o d y w e ig h t w as ste p tw o . A d ju s tin g yo u r
m a cros if/w h e n n e cessa ry is s te p three.
For th e o v e rw h e lm in g m a jo rity o f hum an b e in g s w ith o u t m e ta b o lic d is o rd e rs o r o th e r se rio u s h e alth c o n d itio n s , h ittin g
y o u r m acros (w hile m o n ito rin g and c o n tro llin g y o u r exe rcise o u tp u t) w o rk s p e rfe c tly fo r w e ig h t loss, w e ig h t m a in ten a n ce,
or w e ig h t gain, e v e ry tim e , as lo n g as th o s e s p e c ific m acros are th e o n e s n e ce ssa ry fo r re a ch in g y o u r goal. S ince nobody,
at lea st in th is universe, gains b o d y tissu e fro m a n y th in g b e sid e s a c a lo ric su rp lu s and n o b o d y loses b o d y tissu e from
a n yth in g b e s id e s a c a lo ric d e fic it, yo u can tru s t th a t if y o u r m a cros (and th e re fo re y o u r calories) are on p o in t, y o u r b o d y
co m p o s itio n w ill fo llo w a c c o rd in g ly. S im ple C ause and e ffe ct.
U n fo rtu n a te ly, ju s t ca lc u la tin g w h a t y o u r m acros s h o u ld b e isn’t g o o d e n o u g h . You have to p u t th e m into a c tio n w h ile
tra c k in g yo u r b o d y w e ig h t and a d ju st th e m if/w h e n necessary. T h e re ’s no g u a ra n te e th a t th e m acros yo u sta rt w ith w ill
“w o rk " fo r yo u rig h t o ff th e bat. A lo t o f s tu b b o rn p e o p le lose h o p e q u ic k ly if th e y d o n ’t lose w e ig h t th e firs t w e e k o r tw o.
I’ve fo u n d so m e p e o p le g o as fa r as saying “ m acros d o n ’t w o rk (for m e)!” T h a t’s like saying, “G ra vity d o e s n ’t w o rk !” or
“A lg e b ra d o e s n ’t w o rk !" Fortunately, th e s e th in g s “ w o rk ” w h e th e r yo u u n d e rsta n d th e m o r not. D o y o u r b e st to u n de rsta n d
th e m , b u t also tru s t th e process. If y o u ’re h ittin g y o u r m acros p e rfe c tly fo r 1-2 w e e k s and n o t losing w e ig h t, you ju s t have
to a d ju s t y o u r m acros.
H o w lo n g s h o u ld y o u h it y o u r m a c ro s b e fo re m a k in g a d ju s tm e n ts ?
For m ost p e o p le , I re c o m m e n d fo llo w in g y o u r initial c a lc u la te d (estim ated) m acros fo r at lea st 2 w e e k s b e fo re m aking any
changes. This w a y yo u can g a th e r at least 14 w e ig h ins; h ittin g and se e in g w h a t 14 days o f th e sam e m acros d o fo r y o u as
fa r as e n e rg y b a la n ce and fa t loss. A fte r som e sim p le m ath y o u ’ll be able to see w h a t y o u r a ve ra g e w e ig h ins fo r w e e k s 1
and 2 w ere.
D ate
W e ig h tA v e ra g e
Ja n ua ry 1 181.2
Ja n ua ry 2 181.4
Ja n ua ry 3 181.0
Ja n ua ry 4 179.8
Ja n ua ry 5 179.4
Ja n ua ry 6 179.6
(Starting W eig h t 181.2)
W eig h t Lost% B odyw eig ht Lost
Ja n u a ry 7 179.2
W eek 1 A verage: 180.21.0 lb
0.55%
W eek 2 A verage: 179.01.2 lb
0.67%
Ja n u a ry 8 179.4
Ja n u a ry 9 179.8
Ja n u a ry 10179.0
Ja n u a ry 11179.2
Ja n u a ry 12178.8
Ja n u a ry 13178.6
Ja n u a ry 14178.4
A re th e re a n y e x c e p tio n s ?
If th e re ’s an o b v io u s tre n d g o in g on, such as w e ig h -in s incre a sing d a y a fte r d a y fo r days on e n d, th a t co u ld b e a sign th a t
y o u m essed up big tim e on c a lc u la tin g y o u r initial m acros, a n d /o r th a t y o u ’re e x tre m e ly in a ccu ra te w ith yo u r fo o d tra ckin g .
T h e se are g e n e ra lly a typ ica l s itu a tio n s, b u t th e y ha pp e n . M ore o fte n th a n not, w e ’re n o t a c tu a lly b e in g p re cise w ith o u r
fo o d , o r w e ’re co n su m in g c a lo rie s th a t w e n t un tra cked .
For exam ple, so m e p e o p le w ill use a sp o o n to m e asure p e a n u t butter. T h e ja r m ig h t say th e se rvin g size is a te a s p o o n o r x
a m o u n t o f gram s. So yo u th in k “ oh, w e ll th is loo ks like a te a s p o o n !” and yo u s c o o p 50-100% m o re p e a n u t b u tte r than w h a t
a ctu a lly co n sists o f 1 serving.
Start b y a n alyzing h o w a c cu ra te yo u are w ith h ittin g y o u r ta rg e t m acros, lo o k in g fo r p o in ts o f error. If y o u ’re 100% sure
y o u ’re h ittin g y o u r m acros, th e n you m ay w a n t to m ake a m acro ta rg e t c h a n g e b e fo re th e s u g g e s te d 2 w e e k tria l p e rio d .
H o w o fte n s h o u ld y o u a d ju s t y o u r m a c ro s ?
T h e re ’s no se t rule here, b u t o n e th in g th a t’s fo r sure is yo u d o n ’t w a n t to m ake random c h a n g e s w h e n n o n e are
necessary.
As yo u w e ig h y o u r s e lf each m o rn in g and h it y o u r m acros day a fte r day, yo u ta k e y o u r w e e k ly w e ig h t a ve ra g e s and a d ju st
m a cros if/w h e n n e ce ssa ry on a w e e k ly o r b i-w e e k ly basis. A d ju s tm e n ts are to be m ade o n ly if w e ig h t loss sto p s o r to p u t
or k e e p you in sid e th e ta rg e t w e ig h t loss goal o f 0.5% to 1.0% o f y o u r b o d y w e ig h t p e r w e e k. M y g e n e ra l re co m m e n d a tio n
is to co a st th ro u g h w ith no c h a n g e s if y o u ’re in sid e th e range o f y o u r ta rg e t w e ig h t loss goal. T h e fu rth e r a w a y y o u are
fro m th e goal, th e b ig g e r th e a d ju s tm e n t to m acros.
W h a t i f y o u 'r e b u ild in g m u s c le w h ile lo s in g fa t?
B o d y re c o m p o s itio n (b u ild in g m uscle w h ile losing fat) is p o ssib le , and v e ry lik e ly in u n tra in e d o r d e tra in e d in v id id u a ls w h o
h o p on this tra in in g pro gra m . If y o u ’re b ra n d n e w o r re la tiv e ly n e w to tra in in g o r co m in g o u t fro m a lo n g la y o ff (detrained),
yo u m ay e x p e rie n c e such rapid m uscle g a in s th a t re s u lt in a m a in te n a n ce o r e ve n an incre a se in b o d y w e ig h t, d e s p ite
p o te n tia l fa t loss loss.
Sim ilarly, co n s u m in g a d e q u a te p ro te in fo r th e firs t tim e e v e r o r in tro d u c in g a c o m p le te ly n o vel stim u lu s (like g o in g fro m
v e ry high re p o r b o d y w e ig h t tra in in g to h e a v ie r re sista nce tra in in g , like in th is pro gra m ) can cause a s itu a tio n w h e re fa t
loss can be m asked by m uscle gain if all y o u ’ re re lying on is th e scale.
This is w h e re b o d y m e a su re m e n ts co m e in to hand. If w e ig h t loss d o e s n ’t seem to be h a p p e n in g , y o u ’ll w a n t to lo o k at
yo u r p a rtic u la r b o d y m e a su re m e n ts w h e re a lo t o f fa t is s to re d , m o stly y o u r w aist. For so m e p e o p le , th is m ay a lso in clu d e
th e legs, arm s, and o r u p p e r to rso . T h e re ’s a ch a n c e yo u a re lo sin g b o d y fa t d e s p ite y o u r w e ig h t n o t g o in g d o w n to o
m uch (or at all).
For m ost e v e ry b o d y w h o has b e e n tra in in g fo r lo n g e r th a n 6-12 m o n th s th o u g h , w e ’ll be re lyin g on y o u r w e ig h ins and
yo u r w e e k ly a ve ra g e w e ig h ins q u ite heavily. T h e y ’ll g ive us th e b ig g e s t p ic tu re o f w h e th e r o r n o t to c h a n g e yo u r m acros.
In all honesty, y o u r c a lc u la te d (estim ated) m a cros d o n ’t re a lly m atter. T h e y ’re ju s t a s ta rtin g point. W h a t y o u d o w ith th e m
m atters.
If you fo llo w e d th e g u id e lin e s , fo r m o st o f you, y o u r s ta rtin g m acros w ill have you lo sin g w e ig h t. If th e y d o n ’t initially, it’s
n o t a big deal. W e ’ll a d ju st th e m a c c o rd in g ly based on th e s itu a tio n at hand.
Th e best possible outcom e o f hitting your m acros is this ideal situation: A chieving the goal rate o f w e ig h t loss o f 0 .5
to 1% o f your bo d yw eig h t per w eek. If your w e ig h t loss is inside this range, you shouldn’t m ake any changes to your
m acros or cardio.
T h a t said, th e re are 3 A lte rn a te Outcom es:
• M aintaining Your W eight
• Gaining W eight
• Losing too much w eig ht
W ith all o f th e s e sce n ario s, th e re are se veral fa c to rs to lo o k at and c o n s id e r w h e n d e c id in g to m ake a ch a n g e to yo u r
m acros o r ca rd io . G enerally, a ch a n g e to m a cros is u su ally d o n e u n d e r th e a ssu m p tio n th a t y o u ’re a c tu a lly h ittin g them
w ith in a +/- 5 gram s.
i
What to do when you Maintain Weight
When You Maintain Weight (“When Nothing” Happens)
C hanging your initial macros:
So yo u h it y o u r b e g in n in g m acros fo r tw o w e e ks, and yo u c o m p a re w e e k Vs a ve ra g e w e ig h in w ith w e e k 2 ’s a ve ra g e
w e ig h in. You fin d o u t th a t th e y ’re th e sam e, and y o u ’re re a lly c o n fid e n t you w e ig h e d y o u rs e lf and y o u r fo o d s perfectly.
D o n ’t panic, ju s t d ro p 100 c a lo rie s fro m each d a y o r 7 0 0 to ta l c a lo rie s fro m th e w e e k ly ca lo ric intake, in clu d in g yo u r
re fe e d day(s) if yo u s ta rte d y o u r d ie t w ith th e m . D ro p 100 c a lo rie s fro m each d ay b y ta k in g aw a y 2 5 ca rb s fro m each day
o f th e w ee k.
C hanging your m acros fu rth e r dow n th e road:
If y o u ’re losing less th a n b u t p re tty c lo se to 0.5% b o d y w e ig h t p e r w e e k , I re c o m m e n d k e e p in g y o u r m acros th e sam e. If
th a t’s n o t e n o u g h fo r yo u o r yo u p re fe r k e e p in g y o u rs e lf b e tw e e n th e 0 .5 to 1% b o d y w e ig h t p e r w e e k, sim p ly d ro p
5 0 0 -7 0 0 ca lo rie s fro m th e w e e k ’s inta ke. This can be d o n e by lo w e rin g ca rb s fro m ju s t th e lo w days, or lo w e rin g fats fro m
all days.
The le a n e r you are, th e sm a lle r a d ju s tm e n ts yo u sh o u ld m ake. The h ig h e r b o d y fa t you are, th e la rg e r a d ju stm e n ts you
can m ake o n y o u r c a lo ric intake.
Exam ple 1a (som eone w ith o u t refeeds):
S o m e on e w ith o u t re fe e d days on 7 0 f/2 7 5 c /1 8 5 p (2470 kcal p e r d a y and 17,290 kcal p e r w e e k ) m ay e le c t to d ro p ca rb s to
g e t him o r h e r s e lf b a ck in to w e ig h t loss. T h e y d e c id e to d ro p th e ir c a lo rie s b y ro u g h ly 100 ca lo rie s p e r d a y ("7 0 0 p e r
w eek). A ll th e y n e e d to d o is d ro p 2 5 ca rb s p e r day. T h e y w o u ld a d ju s t th e ir in ta ke to 7 0 f/2 5 0 c /1 8 5 p (2370 kcal p e r d ay
and 16,590 kcal p e r w eek).
Exam ple 1b:
The sam e pe rson a b o v e m ay w a n t to m ake a c h a n g e to th e ir fats th is w e e k ra th e r th a n carbs. T h e y w a n t to d ro p th e ir
ca lo rie s by ro u g h ly 100 c a lo rie s p e r d a y ("7 0 0 p e r w eek). T h e y w o u ld ta k e th e ir m acros fro m 7 0 f/2 7 5 c /1 8 5 p (2 4 7 0 kcal
p e r d a y and 17,290 kcal p e r w e e k) to 6 0 f/2 7 5 c /1 8 5 p (2 3 8 0 kcal p e r d ay and 16,660 kcal p e r w eek). L o w e rin g th e ir fa ts by
10 gram s e q u a ls o u t to 9 0 c a lo rie s p e r day. C lo se e n o u g h to 100.
E xam ple 1c:
T h e sam e pe rson a b o ve m ay w a n t to m ake a c h a n g e to b o th carbs a n d fats. T h e y w a n t to d ro p th e ir ca lo rie s b y ro u g h ly
100 ca lo rie s p e r d a y (* 7 0 0 p e r w ee k). T h e y w o u ld ta k e th e ir m a cros fro m 7 0 f/2 7 5 c /1 8 5 p (2 4 7 0 kcal p e r day and 17,290
kcal p e r w e e k) to 6 5 f/2 6 0 c /1 8 5 p (2 3 6 5 kcal p e r d a y and 16,555 kcal p e r w eek).
W h a t i f y o u d o h a v e o n e o r m o re re fe e d d a y s p e r w e e k ?
If y o u ’re m aking a c a rb o h y d ra te d ro p and yo u have re fe e d s, ju s t lo w e r c a lo rie s (carbs) on y o u r lo w days. You’d be fo cu se d
on m a kin g a d ju s tm e n ts to w e e k ly to ta l ca lo rie s, since, if y o u ’re n o t c h a n g in g fats, you w o u ld n ’t be to u c h in g y o u r re fe e d
days.
Example:
L e t’s lo o k at o u r 175 m ale w ith a d e s k jo b e xa m ple . L e t’s say h e ’s ru n n in g 5 lo w days at 60/1 5 0/19 5 and 2 re fe e d days at
6 0 /3 2 5 /1 9 5 . H e ’s h it a p e rio d o f sta llin g w e ig h t loss so he d e c id e s to d ro p 5 0 0 ca lo rie s fro m his w e e k ly to ta l. T h a t’s ju s t
100 ca lo rie s fro m each o f his lo w days (2 5 g o f carbs). N ew m acros are 5 lo w days at 60/125/195 a nd 2 re fe e d days at
6 0 /3 2 5 /1 9 5 .
Exam ple 2:
L e t’s lo o k at o u r 2 0 0 lb m ale e xa m ple . H e ’s on 6 lo w days o f 8 5 /3 2 0 /2 4 0 and 1 re fe e d p e r w e e k at 8 5 /4 6 5 /2 4 0 . He
d e c id e s to lo w e r his c a lo rie s by 7 0 0 p e r w e e k. T h a t’s a b o u t 115 c a lo rie s p e r lo w day and a b o u t 3 0 gram s o f ca rb s p e r lo w
day. N e w m acros are 6 lo w days a t 8 5 /2 9 0 /2 4 0 and 1 re fe e d at 8 5 /4 6 5 /2 4 0 .
Exam ple 3:
L e t’s lo o k at a s lig h tly h a rd e r exam ple.
W e have so m e o n e w h o ’s p re tty da rn lean at 165 lbs d o in g 11 c o n s e c u tiv e lo w days and 3 d a y re fe e ds.
Low days are at 5 5 /2 2 5 /2 2 5 (2 2 9 5 kcal) and high days are 5 5 /3 7 5 /2 2 5 (2 8 9 5 kcal). D o th e m ath: (2 2 9 5 x 11) + (2 8 9 5 x 3).
T h a t’s a b i-w e e k ly to ta l o f 3 3 ,9 3 0 kcal. L e t’s say he w a n ts to lo w e r th e w e e k ly to ta l b y 5 0 0 kcal, w h ich b i-w e e k ly w o u ld be
1 0 00 kca l. T h a t m eans he n e e d s to lo w e r his b i-w e e k ly carb to ta l b y 2 5 0 . A 2 5 0 ca rb d e cre a se sp re a d o u t o v e r 11 days is
a b o u t 2 5 (22.7 b u t w e ’ll ro u n d up) carbs p e r day. N e w Low d a y m acros: 5 5 /2 0 0 /2 2 5
F rie n d ly re m in d e r #1: yo u w a n t y o u r fa ts to b e b e tw e e n 15-25% o f y o u r d a ily c a lo ric in ta k e
You’ll ty p ic a lly m ake m ore fre q u e n t c h a n g e s to y o u r ca rb s than to y o u r fa ts since yo u have less w ig g le ro o m fo r y o u r fats
b e ca u se th e y sta rt re la tiv e ly lo w e r th a n ca rb s as a p e rc e n ta g e o f to ta l calories. M y re c o m m e n d a tio n is to have a ro un d
th re e 10-20+ g ram a d ju s tm e n ts to ca rb s fo r any 5-10 gram a d ju s tm e n t to fats.
G eneral rule o f th u m b : m ake a ro u n d 3 a d ju s tm e n ts to ca rb s b e fo re yo u lo w e r fats
If you p u t y o u r fats re a lly lo w to s ta rt w ith, fo r e xa m p le -15% o f y o u r d a ily c a lo ric inta ke, you m ig h t be le ft w ith no room to
ch a n g e fats at all. If yo u p u t y o u r fa ts s o m e w h a t m o d e ra te a ro u n d 20% o f y o u r inta ke, y o u ’ ll have room to lo w e r th e m , b u t
b y n o t a w h o le lot. If yo u sta rte d y o u rs e lf w ith fa t at 15% o r 20% , w h e n lo w e rin g fats, I’d re co m m e n d lo w e rin g th e m in
sm all 5g in cre m e n ts like in e x a m p le 2.
If you p u t y o u r fats e ve n h ig h e r a t a ro u n d 25% o f y o u r d a ily intake, yo u have even m ore ro o m to be able to d ro p y o u r fats
w h e n w e ig h t loss stalls. You can also m ake la rg e r 10 gram d ro p s o f fa t if p re fe rre d .
F rie n d ly re m in d e r #2. you w a n t о m inim u m o f 0 ,2 5 a o f fa t p e r lb o f b o d y w e ig h t.
For h e alth re asons w e have a re c o m m e n d e d m inim um fa t co n s u m p tio n . A 2 0 0 lb m ale w o u ld n ’t w a n t to g o lo w e r th a n 5 0
gram s o f fa t p e r day, a 175 lb m ale w o u ld n ’t w a n t to g o lo w e r th a n w4 4 gram s o f fa t p e r day, and a 150 lb m ale w o u ld n ’t
w a n t to g o lo w e r th a n ~38 g ra m s o f fa t p e r day.
O ve r th e co u rse o f th e e n tire d ie t, yo u have th e w ig g le ro o m b e tw e e n w h e re yo u in itia lly sta rt and th e m inim um
re q u ire m e n t o f fat. B ut th a t d o e s n ’t m ean yo u s h o u ld be co n s u m in g th e m inim um a m o u n t o f fat. Save th a t fo r ce rta in
scenarios, th e e x tre m e ly lean, p h y s iq u e c o m p e tito rs , o r to w a rd s th e e nd o f th e d ie t, etc. Stay b e tw e e n th e 15 to 25%
ra n g e o f to ta l ca lo rie s.
A n d no, d o n ’t w o rry a b o u t h ittin g o r m a in ta in in g a c e rta in e x a c t p e rc e n ta g e , ju s t m a k e m a c ro a d ju s tm e n ts i f a n d w hen
n e c e s s a ry b a s e d on th e g u id e lin e s g iv e n in this chapter.
1
What to do if you Gain Weight
D on't Worry, it's not th e end o f th e w orld
G aining w e ig h t w h e n y o u ’re try in g to lose it can be v e ry fru s tra tin g . If it h a p p e n s a t th e sta rt o f th e d ie t, it is usually
b e ca u se o f o ne o r tw o m ain reasons. It can b e b e ca u se th e initia l m acros m ig h t have been to o high, w h e th e r b y a slig h t
m a th e m a tica l m ista ke (less co m m on ) o r ju s t th e re s u lt y o u r in d iv id u a l u n iq u e m e ta b o lism (m ore com m on). S econdly,
u n e x p e c te d w e ig h t gain o fte n co m e s fro m n o t tra c k in g all o f y o u r fo o d s o r d o in g so inco rre ctly. You m ig h t be fo rg e ttin g to
tra c k c o n d im e n ts , using in c o rre c t m y fitn e s s p a l/d ie t a p p inputs, o r e y e b a llin g fo o d s instead o f a c tu a lly w e ig h in g th e m . In a
fe w cases, so m e p e o p le m ess up h o rrib ly w h e n c a lc u la tin g th e ir sta rtin g m acros.
If y o u ’re lo sin g w e ig h t s te a d ily and th e n e x p e rie n c e g ra d u a l and su b sta n tia l w e ig h t gain, it’s u su ally b e ca u se o f o ne
reason. You probably, u n k n o w in g ly o r not, have b e e n g o in g o v e r y o u r m acros. M a yb e y o u th o u g h t y o u ’re an e x p e rt so you
s to p p e d w e ig h in g y o u r oats and yo u ju s t e y e b a ll th e m (big m istake). O r th e re m ig h t be o n e o r m o re m a jo r in g re d ie n ts in
yo u r d a ily m eals th a t y o u ’ re fo rg e ttin g to tra c k o r w e ig h in g in c o rre c tly o r in p u ttin g in c o rre c tly in to y o u r d ie t tra c k in g to o l.
For e xa m ple , yo u m ig h t be co n s u m in g a fu ll fa t fe ta ch e e s e as p a rt o f y o u r d in n e r salads, b u t fo r th e past w e e k, y o u ’ve
b e e n a c c id e n ta lly in p u ttin g in to m yfitn e ssp al and tra c k in g “ fa t-fre e fe ta c h e e s e ”. It pays to ju s t d o u b le ch e ck th a t w h a t
y o u ’re e a tin g m atches w h a t y o u ’re in p u ttin g , a nd v ic e versa.
Lastly, w e ig h t g a in ccu rs w h e n yo u k n o w in g ly co n s u m e fo o d b e y o n d y o u r m acros, if yo u b in g e eat, o r in cre a se yo u r
so d iu m a nd fo o d bulk.
The va st m a jo rity o f p e o p le w h o sta rt th is pro gra m , ca lc u la te th e ir m acros h o w th e y ’re su p p o se d to , and h it th o s e m acros
h o w th e y ’re su p p o se d to , w ill im m e d ia te ly e x p e rie n c e w e ig h t loss. H ow ever, a sm all p e rc e n ta g e o f p e o p le w ill e n d u p in
an u n fo re s e e n c a lo ric surplus, s im p ly b e cau se th a t’s ju s t h o w th e ir m e ta b o lism is - s lo w e r th a n a ve rage.
C hanging your Initial M acros
L e t’s assum e y o u ’re m e a surin g y o u r fo o d p e rfe c tly and tra c k in g e v e ry m acro th a t g o e s in to y o u r m outh. You’re n o t b in g in g
and y o u ’re h ittin g y o u r m acros. If th e re ’s a c o n s is te n t tre n d o f w e ig h t gain fro m th e sta rt o f th is p ro g ra m to w e e k 1’s
a ve ra g e w e ig h in, a n d /o r w e e k Ts a ve ra g e w e ig h in to w e e k 2 ’s a ve ra g e w e ig h in, w e n e e d to m ake a p re tty sig n ific a n t
m a cro a d ju stm e n t. W hen y o u ’re try in g to lose w e ig h t and y o u ’re losing it fine, yo u can o fte n g o 1-2 w e e k s b e fo re sittin g
d o w n and e ve n c o n s id e rin g w h e th e r yo u m ig h t n e e d to c h a n g e m a cros o r not. But, if y o u ’re n o ticin g o b v io u s w e ig h t gain,
w e w a n t to n ip it in th e b ud a b it sooner.
If y o u ’re ju s t sta rtin g th e d ie t and se e in g w e ig h t gain, ta k e y o u r s ta rtin g w e ig h t (or a ve ra g e s ta rtin g w e ig h t if y o u have
th a t) a nd c o m p a re it to y o u r w e e k 1 a v e ra g e w e ig h -in .
• If your w e ig h t increases by 0.1 - 0 .4 lbs in a w e e k , drop 2 0 0 0 calories from your w ee k ly intake
о T h at’s a 2 8 5 kcal drop per day (spread evenly across th e w e e k , low days and refeed days alike) •
• If your w e ig h t increases by a h a lf pound or m ore, drop 3 ,5 0 0 calories from your w ee k ly intake. Th at m ay m ean
dropping 5 0 0 calories from each day, including refeed days. You m ight create th a t drop entirely from carbs -1 2 5
o f them per day, or a com bination o f fats and carbs - like dropping fats by 10 gram s and carbs by roughly 100
grams.
E xam ple 1:
L e t’s use o u r 2 0 0 lb m ale exam ple, and say he starts w ith 7 lo w days o f 8 5 /3 4 0 /2 4 0 w h ich is 3 0 8 5 kcal p e r day. His day 7
w e ig h -in says 2 0 0 .8 lbs, b u t his w e e k ly a ve ra g e is (I’m m aking th is up) 2 0 0 .4 lbs. H e ’d d ro p 2 0 0 0 ca lo rie s fro m his w e e k ly
inta ke, w h ic h is a b o u t 2 8 5 kcal p e r day.
H is o p tio n s:
• H e co u ld lo w e r his carbs across all days a b o u t 70g...
• H e co u ld lo w e r fa ts by 5g and carbs by 60g...
• H e co u ld lo w e r fa ts by 10g and carbs b y 50g...
• H e co u ld lo w e r fats by 15g and carbs by 40g...
• O r he co u ld lo w e r fats by 3 0 g so th a t he w o u ld n ’t have to to u c h his carbs...
Exam ple 2:
U sing o u r 2 0 0 lb m ale e xa m ple , say he sta rts w ith 6 lo w days o f 8 5 /3 2 0 /2 4 0 a nd 1 re fe e d p e r w e e k at 8 5 /4 6 5 /2 4 0
(w e e kly to ta l: 21,615kcal) and it a p p e a rs h e ’s g a in e d a b o u t 1 lb fro m th e s ta rt o f his d ie t to d ay 7, w h e re h e ’s fin a lly g o t a
w e e k ’s w o rth o f w e ig h -in s. N o t th a t it m atters, b u t le t’ say he e n d e d up at 201 lbs and his a ve ra g e w e ig h -in fo r th e w e e k
w as 2 0 0 .6 lbs.
First he w o u ld d o u b le -c h e c k th a t h e ’s b e e n w e ig h in g and in p u ttin g e v e ry th in g co rrectly. M aybe he fo rg o t to log p e a n u t
butter, so it tu rn s o u t he ju s t w e n t w a y o v e r his m acros. If he d o e s n ’t fin d any hum an e rro r th a t e xp la in s th e w e ig h t gain,
he w o u ld m ake an a d ju s tm e n t to his m acros. He w o u ld d ro p 3 ,5 0 0 c a lo rie s fro m his w e e k ly in ta ke b y sim p ly d ro p p in g
5 0 0 ca lo rie s p e r day. H is o ld w e e k ly in ta ke w as 21,615 kcal and his n e w w e e k ly in ta ke is 18,115 kcal.
H is o p tio n s:
• H e co u ld lo w e r his carbs on all days by 125g.
• H e co u ld d ro p fats b y 10g and carbs by 100g p e r day, fo r a d ro p o f 4 9 0 k c a l w h ich is as close as you can g e t to 5 0 0
w h ile ke e p in g th e n u m bers m u ltip le s o f 5.
• H e co u ld d ro p fats b y 10g and carbs by 8 0 g (5 0 0 k c a l total)
• H e co u ld d ro p fa t b y 15g and carbs b y 9 0 g (4 9 5kca l total)
• O u r 2 0 0 lb g u y m igh t be w o n d e rin g if he co u ld ju s t lo w e r fats to a ch ie ve th e 5 0 0 kcal d ro p in d a ily calories. That
w o u ld m ean d ro p p in g fats by 5 5 g to 3 0 g , w h ich a ctu a lly m akes it re a lly hard to fit a lo t o f d iffe re n t kind s o f fo o d s into
yo u r m acros and also is b e lo w b oth th e re c o m m e n d e d % o f fa t and b e lo w th e m inim um a m o u n t o f fa t he sh o u ld be
co n sum in g fo r health reasons. •
• The m inim um a m o u n t o f fa t is 0 .2 5 g p e r lb o f b o d y w e ig h t (2 0 0 d ivid e d by 4 is 50g), and th e re co m m e n d e d
p e rc e n ta g e o f fats sh ould be b e tw e e n 15-25% o f y o u r to ta l calories, (His d a ily ave rag e inta ke is a b o u t 2 5 8 8 kcal, and
15% o f th a t is a b o u t 3 8 8 kcal. C o n ve rt th a t into gram s o f fa t and you g e t a b o u t 43 gram s o f fat).
T h e re are q u ite a fe w o p tio n s th is g u y can take. Go based on y o u r e a tin g p re fe re n ce s and w h a t you fe e l g ive s yo u b e st
gym p e rfo rm a n ce , w h ile o f c o u rse sta yin g w ith in th e re c o m m e n d e d g u id e lin e s fo r fa t (15-25% o f y o u r ca lo rie s) and o f
co u rse n o t g o in g b e lo w th e re c o m m e n d e d m inim um (0 .2 5 g p e r lb b o d yw e ig h t).
If y o u ’re s o m e o n e like m y s e lf w h o d o e s n ’t re a lly care a b o u t a d d e d fa ts (p e a n u t butter, a vo cad o , b u tte rs, a lm o n d s/n u ts,
etc) but, say yo u re a lly love rice and p o ta to e s , th e n stic k stic k w ith s lig h tly lo w e r fa t a nd h ig h e r carb. A t th e sam e tim e,
m ake m e n ta l n o te s o f h o w you re sp o n d to va ry in g levels o f fats and ca rb s so th a t o v e r tim e yo u can gain m o re in fo rm a tio n
a b o u t yo u rself. T h ro u g h m u ltip le c u ttin g phases o v e rtim e , yo u m ig h t fin d th a t yo u lose fa t b e st w ith , say, 6 0 g ra m s o f fa t
and m o re ca rb s ve rsu s 8 5 gram s o f fa t and less ca rb s (assum ing e q ua l to ta l calories).
E l W h a t if You're Losing W e ig h t Too Fast?
Id e a lly w e ’re aim in g fo r a rate o f w e ig h t loss b e tw e e n 0.5 to 1.0% o f y o u r b o d y w e ig h t p e r w e e k. In so m e cases yo u m ig h t
aim fo r m o re th a n th a t, like w h e n y o u ’re ru n n in g c lo se to a d e a d lin e (w e d d in g , p h o to s h o o t, etc). Rapid fa t loss is
a ch ie va b le , b u t you p la ce y o u rs e lf at a g re a te r risk o f losing m uscle and stre n g th , e sp e cia lly th e lo n g e r yo u h o ld th is
a g g re ssive d e fic it.
A less a g g re s s iv e d e fic it also leaves m ore “ room in th e ta n k ” fo r m a c ro n u trie n t a d ju stm e n ts d o w n th e ro a d w h e n fa t loss
stalls. You can o n ly lo w e r c a lo rie s so m uch. A n o th e r te rm fo r th is is “ m ilkin g o u t fa t loss”. You m ig h t a ch ie ve m o re sh o rt
te rm w e ig h t loss fro m lo w e r m acros and a b ig g e r initia l d e fic it, b u t by e a tin g as m uch fo o d as p o ssib le w h ile still sta yin g in
th e goal w e ig h t loss range, yo u a ffo rd y o u rs e lf g re a te r long te rm w e ig h t loss, im p ro v e d o ve ra ll b o d y co m p o sitio n , and
m o re s tre n g th re te n tio n . •
• If yo u r w e ig h t loss p e r w e e k is b e tw e e n 1.1 to 1.5% o f y o u r b o d y w e ig h t, increase y o u r carbs across yo u r lo w days by
5%.
Ex: a 2 0 0 Ib’e r is losing a ro u n d 3 lbs p e r w e e k , so he incre a se s his ca rb s fro m 3 0 0 gram s to 315.
• If yo u r w e ig h t loss p e r w e e k is g re a te r than 1.5% o f y o u r b o d y w e ig h t, increase yo u r carbs across yo u r lo w days by
a b o u t 10%.
Ex: a 2 2 5 lb m ale fin d s h im s e lf losing a ro u n d 4 .5 lbs p e r w e e k , so he ta k e s his ca rb s fro m 3 2 5 to 3 5 5 gram s.
As yo u can see, if you c o n tin u e to lose m o re w e ig h t th a n w h a t is 0 .5 to 1.0% o f y o u r b o d y w e ig h t, yo u c o n tin u e to incre a se
yo u r carbs across y o u r lo w days to p u t yo u c lo s e r to th a t goal w e ig h t loss rate. The b e n e fits o f d o in g th is are n u m ero u s
and yo u r o ve ra ll tra n s fo rm a tio n w ill be e ve n b e tte r a nd m ore im pressive.
1
A d ju s tin g C a rd io (Instead o f M acros)
W e le a rn e d e a rlie r h o w it’s re a lly n o t a g o o d idea to cre a te and sustain a c a lo ric d e fic it th ro u g h ju s t ca rd io alone. B ut w h a t
a b o u t th e o p p o s ite ? Can w e c re a te and sustain a c a lo ric d e fic it th ro u g h n u tritio n alone? T h e a n s w e r is d e fin ite ly yes. But
yo u p ro b a b ly w a n t to in c lu d e som e c a rd io fo r a fe w reasons.
In clu d in g c a rd io can h e lp you e a t a little b it m o re th ro u g h o u t y o u r diet. It also can h e lp m o b ilize lo w e r b o d y fa t a little bit.
As lo n g as y o u ’re sta yin g b e n e a th th e m axim um c a rd io re c o m m e n d a tio n , fe e l fre e to a dd in m ore cardio.
W hen a n d h o w m u c h ?
Typically, I re c o m m e n d 2-3 m a c ro n u trie n t c h a n g e s (one p e r w e ig h t loss stall) fo r e v e ry size a b le c h a n g e in ca rd io . By
sizea b le, I m ean a d d in g in a n o th e r c a rd io session (usually a ro un d 4 0 0 k c a l), w h e th e r it’s in th e fo rm o f LISS, MISS, o r HIIT
(re m e m b e r th e 2 HIIT p e r w e e k m axim um re co m m e n d a tio n ).
An exam ple o f w h a t this can look like
You sta rt d ie t w ith X gram s o f fat, X gram s o f carbs, X gram s o f p ro te in , and 1 c a rd io session (4 0 0 kca l) p e r w eek...
E xam ple Jo u rn e y :
о 3 w e e k s o f fa t loss
• W e igh t loss stalls so you d e cre a se carbs (M acro A d ju s tm e n t N um b e r 1)
о 2-3 w e e k s o f fa t loss
• W e igh t stalls so you d e cre a se carbs (M acro A d ju s tm e n t N u m b e r 2)
о 2-3 w e e k s o f fa t loss
• W e igh t stalls so you d e cre a se fats (M acro A d ju s tm e n t N u m b e r 3: you co u ld have a d d e d ca rd io he re if you w a n te d
о 2 w e e k s o f fa t loss •
• W e igh t stalls so you add 1 ca rd io session
о 2 w e e k s o f fa t loss
• W e igh t loss stalls so you d e cre a se carbs (M acro A d ju s tm e n t N u m b e r 1)
So on and so fo rth
‘ T his is ju s t an e x a m p le o f w h a t co u ld h a p p e n and isn’t n e ce ssa rily w h a t y o u r fa t loss o r any p a rticu la r p e rs o n ’s fa t loss is
g o in g to lo o k like.
1
S tre n g th T ra in in g fo r S h re d d in g
Training is o fte n th e n e g le c te d a s p e c t o f a s h re d d in g plan. You co u ld be on th e s m o o th e s t ca lo ric d e fic it in th e w o rld , b u t
if y o u ’re n o t tra in in g p ro pe rly, o r at all, th e re ’s a g o o d ch a n c e you w o n ’t be b lo w n a w a y by y o u r m u scu la rity and d e fin itio n
(or lack o f) to w a rd s th e e nd o f y o u r sh re d d in g d ie t. In te llig e n t tra in in g sh o u ld be th e c o n s ta n t in y o u r fitn e s s jo u rn e y w h e th e r y o u ’re c u ttin g o r not. The m acros and s h o rt te rm n u tritio n g o a ls s im p ly d ic ta te w h e th e r y o u 're a d d in g m uscle (and
b o d y fat) o r d e c re a s in g b o d y fa t (and re ta in in g m uscle).
S ince w e ’re on a cut, th e v o lu m e (th in k - to ta l w o rk in g sets a n d /o r to ta l w o rk in g reps) sh o u ld be lo w e r than w h e n y o u ’re
on a m a in te n a n c e o r su rp lu s leve l o f ca lo rie s. T h e re ’s q u ite a b it o f w ig g le room fo r th e in d iv id u a l and th e to ta l v o lu m e o f
y o u r liftin g s h o u ld re fle c t th e trife c ta of:
1) W h a t’s n e ce ssa ry (h o w m uch y o u n e e d to m aintain o r b u ild stre n g th )
2) w h a t’s p ra ctical (h o w m uch tim e yo u can sp e n d in th e gym p e r session o r w e e k)
3) w h a t yo u can re c o v e r fro m (w hen y o u ’ re on a c a lo ric d e fic it, y o u r re c o v e ry a b ility is re d uce d )
Ideally, w e w a n t yo u tra in in g s o m e w h e re a b o ve th e m inim um a m o u n t re q u ire d to fa c ilita te th e a d a p ta tio n s w e w a n t
(m uscle and s tre n g th g a in /re te n tio n ) but, o f co u rse, w e ll b e lo w th e m axim um leve l o f v o lu m e th a t yo u can re c o v e r from .
Key Exercises to M axim ize Efficiency
W e’ll be fo c u s in g on b u ild in g s tre n g th in p rim a ry m o v e m e n ts such as th e b e n ch p re ss, squat, d e a d lift, o ve rh e a d press,
p u llu p /c h in u p , and row s - b u t w e ’ll also be a p p ly in g a m o d e ra te a m o u n t o f v o lu m e to e xe rcises such as curls, tric e p s
e xte n sio n s, re a r d e lt flys, a nd c a lf raises, w ith an a m p le se rvin g o f sid e late ral raises to m axim ize th e a e sth e tic goal th a t
m any o r m o st o f yo u have. Rep ra n ge s are s p e c ific a lly a rra n g e d based on th e e xe rcise s and w h a t a p p e a rs to w o rk b e st in
m y e x p e rie n c e and o b s e rv a tio n , b a sed on y o u r level o f d e v e lo p m e n t (b e g in n e r/in te rm e d ia te /a d v a n c e d ).
W h ile m ost c u ttin g p ro g ra m s yo u b u y c o m e w ith ju s t o n e p ro g ra m (Lol), I’ m g ivin g yo u th re e . This is b e cau se d iffe re n t
lifte rs re q u ire d iffe re n t a m o u n ts o f tra in in g v o lu m e b a sed on th e ir liftin g e x p e rie n c e (th in k to ta l ye a rs a n d /o r in te llig e n t
years) and o th e r in d iv id u a l fa cto rs. D oes it m ake sense th a t I (so m eo n e w h o has b e e n liftin g fo r o v e r 10 years, m ost o f
w h ic h w e re in te llig e n t years) sh o u ld use th e sam e liftin g plan as a b e g in n e r? N o t at all. M y tra in in g re q u ire m e n t is m uch,
m uch higher, n o t to m e n tio n th e b e g in n e r sh o u ld be fo llo w in g d iffe re n t p ro g re ssio n m o d e ls than me, since he o r she can
lik e ly m ilk o u t lin e a r gains, and an a d va n ce d lifte r - b y d e fin itio n , c a n ’t (thus re q u irin g m ore so p h is tic a te d o r s lo w e r
p ro g re s s io n m odels).
W hich Program is right for you? H ere are som e guidelines:
If y o u ’v e b e e n liftin g fo r less than 2 years to ta l o r less th a n 1 y e a r in te llig e n tly , g o w ith th e b e g in n e r/n o v ic e ro u tine .
If y o u ’ve b e e n liftin g fo r 2 -5 ye a rs to ta l o r 1-4 ye a rs in te llig e n tly , g o w ith th e in te rm e d ia te ro u tin e
If y o u ’v e b e e n liftin g fo r o v e r 5 ye a rs to ta l, o r o v e r 3-4 years in te llig e n tly , you m ay g o w ith th e in te rm e d ia te o r a d va n ce d
ro u tin e
W hen yo u p ic k o ne pro gra m , I re c o m m e n d s tic k in g to it fo r th e e n tire ty o f y o u r (12 w e e k) diet.
M ore d e ta ils w ill be fo u n d w h e n yo u c lic k on th e in d iv id u a l ro u tin e yo u d e s ire to h o p on.
i B e g in n e r/N o v ic e R outine
W orkout A
To p a c k o n as m u ch size an d s tre n g th as q u ic k ly as p o s s ib le , th e p rim a ry g o a l o f a b s o lu te b e g in n e rs an d n o v ic e s
s h o u ld be p ro g re s s iv e o v e rlo a d w h ile e s ta b lis h in g g re a t fo rm on m a jo r k e y lifts. T his s ta g e in v o lv e s lin e a r
p ro g re s s io n . N o n e e d fo r c o m p le x ity . M a n y p e o p le w h o h a ve b e e n liftin g fo r y e a rs a re h a rd ly s tro n g e r th a n th e y
w o u ld ’ve b e e n had th e y ju s t d o n e th is p ro g ra m fo r 4 -6 m o n th s. F o c u s in g o n b u ild in g y o u r s tre n g th is k e y fo r b u ild in g
m u s c le a nd th e lean m u s c u la r p h y s iq u e .
For yo u r squat, b e n ch p re ss, o v e rh e a d press, and d e a d lift, yo u w ill lik e ly b e a d d in g w e ig h t to th e b a r e v e ry w e e k. There
are tw o p rim a ry w o rk o u ts th a t y o u ’ll hit, a lte rn a tin g fro m o n e to th e other, e v e ry liftin g day. Start w ith th e m inim um n u m b e r
o f sets fo r at least a w e e k o r tw o to m ake sure yo u have e n o u g h tim e to fit all o f y o u r e xe rcises in to y o u r gym session.
W o rko u t A:
• Squats: 3 sets o f 5
• B enchpress: 3 sets o f 5
• B e n to ve r Row: 3 sets o f 8-10
• Triceps P ushdow ns: 2 sets o f 8-12
• Barbell Curls: 2 sets o f 8-12
• Barbell or DB Shrugs: 2 sets o f 8-12
• Back E xtensions: 2 sets o f 8-12
• (O ptional: Abs)
W o rk o u t B:
• Squat: 3 sets o f 5
• S tanding O ve rh e ad Press: 3 sets o f 5
• D ea d lift: 1 se t o f 5
• W e igh ted C hin-ups: 3 sets o f 6 -8 .... O r .... P ulld o w n s 3 sets o f 8-12
• C lose G rip B enchpress o r Dips: 2 sets o f 8-10
• D u m b b e ll Curls: 2 sets o f 8-12
• (O ptional: Abs)
• Face pulls: 2 sets o f 12-15
W eek 1:
M o nday: W o rk o u t A
W ed n esd a y: W o rk o u t В
Friday: W o rk o u t A
W eek 2
M o nday: W o rk o u t В
W ed n esd a y: W o rk o u t A
Friday: W o rk o u t В
(And repeat)
A lte rn a tiv e ly , if y o u r sc h e d u le allow s, you can lift e v e ry o th e r day.
P rogram Notes:
W h a t w e ig h t s h o u ld I s ta r t w ith ?
T h o se w h o are still in th e n o v ic e sta g e b u t a re n ’t n e ce ssa rily rank b e g in n e rs m ig h t have an idea o f w h e re th e ir stre n g th
c u rre n tly lies on m any o f th e lifts. W hen it co m e s to th e 5 ’s, fo r th e sake o f p ro g re ssio n and u tilizin g so lid fo rm , p ic k a
w e ig h t th a t’s 20% less th a n w h a t w o u ld be y o u r 5 rep max.
W e w a n t yo u to sta rt at a p o in t th a t you can p ro g re ss fro m . S o m e th in g th a t is ch a lle n g in g , b u t n o t so m uch th a t you hit
fa ilu re on y o u r firs t w o rk o u t or firs t h a n d fu l o f w o rk o u ts . Pick w e ig h ts th a t a llo w yo u to c o m p le te all p re scrib e d reps,
e s p e c ia lly th e sets o f 5, w ith clean form .
Som e p e o p le th ro w g o o d fo rm o u t th e w in d o w b e ca u se th e y fe e l like th e y ’re g ivin g m o re e ffo rt b y using c h e a t reps o r
g e ttin g a c o u p le m ore reps w ith bad fo rm o r m o m en tum . This is an illu sio n o f stre n g th , an illu sio n o f “ m o re e ffo rt”. It
a ctu a lly ta k e s m o re e ffo rt (m ental and physical) to m aintain b e tte r fo rm . It’s u n d e rs ta n d a b le th a t th e last re p o r tw o o f yo u r
se t m ig h t lo o k a little s lo p p ie r th a n y o u r first, b u t n e v e r le t th a t kind o f fo rm b e c o m e y o u r e v e ry d a y standard.
U sing g o o d fo rm is ke y to b o th y o u r s a fe ty and y o u r gains. G ood fo rm also w ill a llo w m ore p ro g re ssio n . So it m ay be
te m p tin g to le t g o o d fo rm slip fo r an e xtra re p o r tw o , o r fo r a little b it m ore w e ig h t, b u t y o u ’re re a lly ju s t c h e a tin g yourself.
D o n ’t le t yo u r e g o g e t th e b e st o f you.
W h a t i f y o u ’re a ra n k b e g in n e r a n d h a v e n o id e a w h e re to s ta rt?
If it’s lite ra lly y o u r firs t tim e d o in g o n e o f th e s e e xe rcises, le t y o u r w arm up and w o rk -u p set(s) h e lp yo u d e te rm in e yo u r
w o rk in g w e ig h t. S tart w ith th e bar o r s o m e th in g re a lly lig h t and using c o n tro lle d sets o f 5 reps, add 5-10 lbs p e r se t until
y o u h it a se t th a t fe e ls a b it ch a lle n g in g , like you o n ly co u ld have d o n e 2-3 o r so m o re reps fo r th a t set. Start w ith th a t
w e ig h t fo r y o u r firs t w o rk o u t. A s long as y o u ’re p u ttin g in y o u r a b s o lu te e ffo rt in to th o s e reps,
W arm ing Up
W arm ing up is critical fo r m a xim izing p e rfo rm a n c e and a v o id in g injury. T h e re is a d iffe re n c e b e tw e e n y o u r w a rm -u p and
y o u r “w o rk -u p ” o r “a c c lim a tio n s e ts ”. T yp ica lly w e g ro u p all th e s e th in g s to g e th e r, b u t ju s t k n o w th a t w h e n it com es to a
p a rtic u la r exercise, yo u firs t w arm up and th e n yo u w o rk y o u r w e ig h up to w a rd s y o u r w o rk in g sets. A lso, yo u m ig h t fin d it
b e n e fic ia l to w arm up th e y o u r s h o u ld e rs and e lb o w s b e fo re h ittin g b e nch p re ss. Wall slid e s and s h o u ld e r ro ta tio n
e xe rcises a lo n g w ith lig h t c a b le tric e p s e x te n s io n s sh o u ld d o th e trick.
W arm up p ro p e rly w ith v e ry lig h t w e ig h t and high re p s fo r a s e t o r tw o b e fo re w o rk in g y o u r w e ig h up. As yo u w o rk y o u r
w a y up, d e c re a s e th e reps so y o u ’ re n o t w a s tin g e n e rg y on u n n e ce ssa ry vo lu m e . T h e m ore reps yo u fe e l like d o in g in
o rd e r to w arm y o u rs e lf up, th e lig h te r th e w e ig h t yo u sh o u ld use.
This m ay lo o k like th e fo llo w in g :
W arm up fo r Squats:
G eneral L o w e r B ody W arm up
B o d y w e ig h t o r lig h t g o b le t s q u a t x10 reps,
Bar (45 lbs) x 8 reps
9 5 lbs x5 reps
115 x 3 reps
1 3 5 x 5 x 5 (W ORK SETS)
W arm up fo r Flat b a rb e ll B e n chp re ss
G eneral U p p e r B ody W arm up
Flat DB Press: 10’s x10 reps
Bar (45 lbs) x 8 reps
75 lbs x 5 reps
9 5 lbs x 3 reps
1 1 5 x 3 x 5 (W ORK SETS)
W arm up fo r B arbell Curls:
5 lb D u m b b e lls x 10 (a lo t o f g ym s d o n ’t have 10 lb barbells)
2 0 x 4-6
4 5 x 3 sets o f 8-12
The h e a vie r th e exercise, th e m ore c o m p o u n d it is, th e e a rlie r in a w o rk o u t y o u are, a nd th e m o re a d va n ce d yo u are in
y o u r tra in in g career, th e m o re sets, typ ica lly, y o u ’ll d o on y o u r w a y to w a rd s y o u r w o rk in g w e ig h t. S om e e xe rcise s you
m ig h t p re fe r h a ving m ore w arm up sets fo r and o th e rs less. M y w a rm u p on b ice p s and b a ck m o ve m e n ts are s o m e w h a t
q u ick; ju s t a lig h t w arm up and an a c c lim a tio n se t or tw o , b u t I like to d o a m o re e xte n s iv e w a rm -u p fo r m y pushing
m o ve m e n ts, tric e p e xe rcises, and sq uats and d e a d lifts . A lso, if I have a lre a d y p e rfo rm e d c o m p o u n d m o ve m e n ts, m y w arm
ups fo r th e is o la tio n m o v e m e n ts h ittin g th e m uscles used d u rin g th e c o m p o u n d s are usually p re tty b rie f since th o se
m u scle s u su ally a lre a d y have b lo o d flo w in g th ro u g h th e m (e.g. B ice ps a fte r b a ck m o ve m e n ts, tric e p s a fte r push
m o vem ents)
G e ttin g up to som e he avy sq uats fo r m e th e s e days lo o ks like:
B o d y w e ig h t x 10
Bar x 8
135x8
225x6
275x5
315x3
345x2
3 7 5 x 1 or 2
405 x 5 x 5
Rest Periods:
Rest as lo n g as n e cessa ry to be fu lly p re p a re d fo r th e n e x t p la n n e d set, if tim e allow s.
For m axim um p e rfo rm a n c e and p ro g re s s io n , he re are so m e basic g u id e lin e s o f h o w m uch tim e you m ay need b e tw e e n
w o rk sets, as a b e g in n e r:
3 -4 m inu tes b e tw e e n c o m p o u n d 5x5 sets
1-2 m inu tes b e tw e e n th e h ig h e r rep, is o la tio n m o ve m e n ts
For w arm up sets, I ty p ic a lly w ill re st a ro u n d 3 0 -4 5 s e c o n d s b e tw e e n th e firs t o n e s (the b o d y w e ig h t and b a r-o n ly sets) and
g ra d u a lly w o rk it up to 2-3 m inu tes ju s t b e fo re b e g in n in g m y firs t w o rk set. H e re ’s w h a t th a t m ay lo o k like fo r you.
G eneral L o w e r B ody W arm up
B o d y w e ig h t o r lig h t g o b le t s q u a t x10 reps (Rest 3 0 seconds)
Bar (45 lbs) x 8 reps (Rest 4 5 -6 0 seconds)
9 5 lbs x 5 reps (Rest 6 0 -9 0 se co n d s
115 x 3 reps (Rest a ro u n d 2 m inutes)
135 x 5 x 5 (W ORK SETS) (R est 3 -4 m in u te s b e tw e e n sets)
W h a t to do if y o u ’re in a hurry, use supersets or a ltern atin g sets
S u p erse ts are w h e re you h it o n e e xe rcise and th e n im m e d ia te ly w ith o u t rest, h it another. You re st a fte r y o u ’ve h it a se t o f
b o th exercises.
A lte rn a tin g sets are b a sica lly th e sam e th in g , e x c e p t w ith a b it o f rest b e tw e e n each exercise. You m ig h t h it a se t o f curls,
re st fo r 3 0 s e c o n d s to a m in u te (p e rfe c t fo r w h e n e q u ip m e n t Is sp re ad out) and th e n h it a se t o f tric e p s p u sh d o w n s, re st
fo r 3 0 -6 0 se co n d s, rinse and repeat.
S u p e r-se ttin g o r u tiliz in g “ a lte rn a tin g s e ts ’’ on a g o n is t a nd a n ta g o n is t m uscles and m o ve m e n ts can be a g re a t w a y to pack
in m ore tra in in g v o lu m e in to a lim ite d tim e w in d o w . I w o u ld n ’t re c o m m e n d d o in g th is on y o u r squat, be nch , d e a d lift, or
O H P (o ve rh e a d press) since w e ’re re a lly try in g to p ro g re ss o u r s tre n g th in th o s e m o ve m e n ts, b u t s u p e r-se ttin g o r using
a lte rn a tin g sets for, say, curls and tric e p s p u s h d o w n s, o r curls w ith ca b le cru n ch e s, o r tric e p s w ith sh ru g s or
h yp e re x te n s io n s can be fine. I re c o m m e n d a lte rn a tin g sets o v e r su p erse ts, and yo u ty p ic a lly d o n ’t w a n t to p a ir likem o ve m e n ts o r th e sam e m uscles to g e th e r, e s p e c ia lly if y o u r g o a l is p ro g re s s iv e o ve rlo a d .
W hen it co m e s to is o la tio n m o ve m e n ts, I’ve fo u n d th a t u tilizin g a lte rn a tin g sets really, re a lly h e lp s m e p a ck m y tra in in g
v o lu m e in to a sm a lle r tim e w in d o w ve rsu s s tra ig h t sets and ta k in g tra d itio n a l re stin g p e rio d s. I also fin d th a t d o in g
a lte rn a tin g sets s o m e tim e s im p ro v e s m y p e rfo rm a n c e o f m y is o la tio n m o v e m e n ts b e cau se I’ m g e ttin g in a little m ore rest
b e tw e e n se ts o f a g ive n exercise. For e xa m ple , w h e n d o in g s tra ig h t sets o f d u m b b e ll b ice p s curls, I m ig h t be te m p te d to
h it m y n e xt s e t o f cu rls w ith less th a n 2 m inu tes o f re st b e fo re it, b u t w h e n I h it a se t o f tric e p s b e fo re b e tw e e n m y sets o f
curls I u su ally g e t a ro u n d 3 m inu tes b e tw e e n th e sets o f curls, im p ro v in g m y p e rfo rm a n ce on them .
If y o u ’re e x tre m e ly h u rrie d (ju s t fin is h e d sq uats and yo u g e t a p h o n e call and yo u s u d d e n ly have 2 0 -3 0 m inutes less to
lift), yo u have a c h o ic e to m ake. M y re c o m m e n d a tio n w o u ld be to p rio ritiz e p ro g re ssio n o f y o u r m ain lifts. G e t as m uch o f
th o s e d o n e as p o ssib le , and d o yo u r is o la tio n lifts if tim e allow s. The o th e r o p tio n , co u ld be to d ro p th e n u m b e r o f sets
fro m 5 to 3 on y o u r m ajor lifts a n d /o r p a ir m a jo r lifts w ith h ig h e r re p lifts in th e a lte rn a tin g se t fashion. Just k n o w th a t d o in g
so o fte n w ill d e c re a s e y o u r s tre n g th p ro g re s s io n on th e m ain lifts. If y o u ’ re d o in g su p e rse ts o r a lte rn a tin g sets, m ake sure
n o t to p a ir like -m o ve m e n ts. D o n ’t p a ir b e n c h p re s s w ith tric e p s , d o n ’t p a ir p u ll-u ps w ith b ice p s, and also, d o n ’t h it b ice p s
b e fo re y o u r ro w s o r p ull-ups, and d o n ’t h it tric e p s b e fo re y o u r O H P o r b e nch p re ss.
P rogression on th e 5 ’s
T h e re are a fe w re asons w h y w e stic k to 5 re p sets fo r o u r m ain lifts fo r b e g in n e rs. As a n e w b ie , w h e n yo u sta rt g o in g o v e r
5 reps w ith w o rk in g w e ig h t on te c h n ic a l lifts such as sq u ats o r d e a d lifts , fo rm can o fte n sta rt b re a kin g d o w n . T his m ay n o t
b e a h u g e deal fo r b ic e p s cu rls (and y o u ’d still w a n t to have g o o d fo rm o n them ) b u t w h e n it co m e s to te c h n ic a l lifts th a t
ca rry a m uch la rg e r risk fo r injury, yo u w a n t to be d o in g th in g s right, and b u ild in g up g o o d m o to r p a tte rn s. As a beginner,
y o u w a n t to re in fo rc e g o o d fo rm , se t a fte r set. To b u ild up th e tra in in g vo lu m e , w e p e rfo rm m u ltip le sets o f 5.
A t firs t y o u ’ ll n o tic e h u g e b re a k th ro u g h s in s tre n g th ju s t fro m
The g o a l is to incre a se th e w e ig h t used on th e m a jo r lifts each and e v e ry w e e k. If you c o m p le te all reps and sets on yo u r
squat, b e n ch p re ss, d e a d lift, o r o v e rh e a d press, th e n e xt tim e yo u d o th a t exercise, g o heavier. C o m p le te b e g in n e rs can
u su ally sa fe ly incre a se th e ir b e n c h p re s s and o v e rh e a d press by 5 lbs p e r session, sq u a t by 5 to 10 lbs p e r sq u a t session,
and d e a d lift b y 10 to 2 0 lbs p e r d e a d lift session. It’s p e rm is s ib le to m ake as la rg e o f a w e ig h t ju m p as yo u can p h ysica lly
h a n d le w h ile m a in ta in in g g o o d fo rm . S ince I’m n o t th e re to w a tch yo u h e re are m y re co m m e n d a tio n s, also e rrin g on th e
sid e o f g o o d fo rm o v e r bad form .
Initial w e ig h t increases:
B en chp re ss, Squat, and O v e rh e a d Press: 5 lb ju m p s p e r session
D e a d lift: 10 lb ju m p s p e r session
This initial plan e q u a te s to in cre a sin g y o u r sq u at and d e a d lift b y 3 0 lbs e v e ry tw o w e e ks, and yo u r b e n ch p re ss and
o ve rh e a d press b y 15 lbs e v e ry tw o w e e ks. T h a t said, y o u ’ll e v e n tu a lly co m e to a w o rk o u t w h e re yo u ca n ’t c o m p le te yo u r
p re s c rib e d reps. This w ill ty p ic a lly h a p p e n firs t w ith y o u r o v e rh e a d press, th e n y o u r b e nch p re ss, th e n y o u r squat, and
la stly yo u r d e a d lift.
Resetting your w eig h t
If you are u n a b le to c o m p le te th e reps a tte m p te d on a sta p le exercise, try again th e n e xt tim e yo u d o th a t w o rk o u t. If you
fail y e t again, d ro p th e w e ig h t o f th a t lift by 10% and a tte m p t to m o ve fo rw a rd fro m th e re . R ound d o w n if n e cessa ry (e.g. If
y o u fa ile d 2 2 5 x 3 x 5 , s u b tra c tin g 10% w o u ld e q u a te to 2 0 2 .5 lb s . If y o u d o n ’t have m icro p la te s, ro u n d dow n). W ork y o u r w ay
b a ck up as yo u n o rm a lly w o u ld , in 5 o r 10 p o u n d in cre m e n ts. If and w h e n yo u re se t y o u r d e a d lift fo r th e se co nd tim e , w o rk
y o u r w a y b a ck up using 5 lb increases.
P e o ple fe a r it, b u t re s e ttin g (d e cre a sin g th e w e ig h t) w ill a llo w you to c o n tin u e to b u ild s tre n g th a nd e v e n tu a lly surpass
w h a t yo u o n c e c o u ld n ’t lift. A n o th e r reason to re se t y o u r w e ig h ts is th a t it’s also n o t a g o o d idea to co n s ta n tly lift to fa ilu re
o r b e y o n d fa ilu re on m ajor c o m p o u n d lifts. As yo u p ro g re s s th ro u g h a w o rk o u t, n a tu ra lly y o u r fifth se t w ill be m uch h a rd e r
th a n y o u r first. You ty p ic a lly w a n t to have 1 re p le ft in th e ta n k on m ost o f y o u r sets o f he avy 5 ’s. You’ll see n o w h e re in th is
p ro g ra m a n y th in g a b o u t assiste d reps o r c h e a t reps. You w ill b u ild m o re s tre n g th a nd th e re fo re m ore m uscle b y n o t liftin g
s p e c ific a lly fo r th e goal o f fa ilu re . W e’re liftin g w ith th e g o a l o f liftin g a p ro g re s s iv e ly h e a vie r w e ig h t each w o rk o u t.
R esetting y o u r w e ig h t w ill g ive you an o p p o rtu n ity to clea n up y o u r fo rm , g e t m ore e ffic ie n t at th e exercise, and nail d o w n
several sessions o f th is im p ro v e d fo rm . Then, w h e n y o u ’re b a ck up to th e w e ig h t yo u re c e n tly fa ile d at, y o u ’ ll a c tu a lly have
m ore s tre n g th th a n b e fo re to surpass th e “ p la te a u ”.
M icro p la te s
T h o u g h th e y ’re n o t necessary, th e y can be in c re d ib ly useful. N o t all g ym s ca rry 2 .5 lb w e ig h ts , and if th e y do, th e y ’ re
u su ally th e s m a lle s t w e ig h ts th e y have th a t yo u can p u t on a b a rb e ll. This m eans th a t th e m inim um w e ig h t incre a se you
can m ake is 5 lbs to b a rb e ll m o v e m e n ts (one 2.5 p e r side). M ic ro p la te s are p la te s th a t can a llo w ju m p s sm a lle r th a n 5 lbs,
as th e y can c o m e as sm all as a q u a rte r p o u n d (a llo w in g fo r as little as 0 .5 lbs to be added).
A fu n and e ffe c tiv e w a y to in c o rp o ra te m icro p la te s in to th is p ro g ra m is to sta rt using th e m w h e n yo u re se t y o u r w e ig h t on
a lift.
H e re is a lin k to th e m icro p la te s th a t I ow n: h ttp ://a m z n .to /2 q O T 3 H h
L e t’s say yo u fail th e b e n ch p re ss at 120 lbs 5x5. You try it again a nd th is tim e you g e t past it, b u t fail on 135x5x5. You try it
again and fail again, so yo u re se t y o u r w e ig h t to 120 lbs. If you o w n 1.25 lb m icro p la te s, b e g in m aking 2.5 lb incre a se s in
b a r w e ig h t. You’ll m o st lik e ly g e t to a h e a v ie r w e ig h t b e fo re re q u irin g a re se t as co m p a re d to h a ving m ade 5 lb ju m p s . The
o th e r b e n e fit is th a t y o u ’ll be re in fo rc in g b e tte r fo rm fro m h a ving s p e n t m o re w o rk o u ts a t a “ lig h te r” w e ig h t b e fo re g e ttin g
b a ck to th e w e ig h t th a t p re v io u s ly stu m p e d you.
N ow , if you o w n a m ore v a rie d s e t o f m icro p la te s, in c lu d in g 0 .2 5 lb, 0 .5 lb, 0.75 lb, and 1 lb plates, like th e s e h ttp ://a m zn .to
/2 q O T 3 H h th e n a fte r y o u r firs t (or se co nd ) reset, you can m ake 4 lb ju m p s until reset, and th e n 3 lb ju m p s until reset, and
th e n 2 lb ju m p s until reset, and th e n 1 lb ju m p s u n til reset, and even 0 .5 lb ju m p s until reset.
Progression on th e o th er m ovem ents (D ouble Progression M ethod)
Your p ro g re s s on y o u r sin g le jo in t m o v e m e n ts w ill be m uch s lo w e r than on y o u r 5 ’s exercises. You w ill m o stly be u tilizin g
th e d o u b le p ro g re s s io n m e th o d on th e s e bad boys, s in ce you c a n ’t ju s t add w e ig h t e v e ry sin g le session.
Triceps P u shdow ns E xam ple:
• Session 1: 5 0 lbs x 1 2 ,1 2 ,1 2 ------(Add w e ig h t, d e cre a se reps p e r set)
• Session 2 : 5 5 lbs x 8, 8, 8
• Session 3: 5 5 lbs x 9, 9, 8
• Session 4: 5 5 lbs x 9, 9, 9
• Session 5: 5 5 lbs x 10, 9, 8
• Session 6: 5 5 lbs x 10,10, 8
• Session 7: 5 5 lbs x 10,10,10
• Session 8: 5 5 lbs x 11,11,11
• Session 9: 5 5 lbs x 12,12,10
• Session 10: 5 5 lbs x 1 2 ,1 2 ,1 2 ------(Add w e ig h t, d e cre a se reps p e r set)
• Session 11: 6 0 lbs x 8, 8, 8
The a b o v e is ju s t on e xa m ple , yo u m ig h t fin d y o u rs e lf p ro g re s s in g fa s te r o r s lo w e r on a p a rtic u la r iso la tio n m o ve m e n t. If
yo u can sim p ly aim fo r 1-2 m o re reps p e r w o rk o u t, y o u 're h e a d e d to w a rd s p ro gress.
W h en it’s tim e to m ove on...
For th o s e ru n n in g th is ro u tin e as a b e g in n e r o r n o vice , I re c o m m e n d sta yin g on it fo r at lea st th e e n tire ty o f y o u r cut. You
m ay be te m p te d to m o ve to th e ju n io r o r in te rm e d ia te ro u tin e as so o n as you e nd y o u r cut, b u t I’d re co m m e n d sta yin g on
th e n o vice ro u tin e to c o n tin u e m ilkin g o u t lin e a r g a in s w h ile y o u ’re on m a in te n a n ce and a ca lo ric surplus.
The n o vice s ta g e fo r m o st lifte rs ty p ic a lly lasts up to 4 -6 m o nths. D uring th is stage, it re a lly pays o ff to lift as sim p le and
s tra ig h tfo rw a rd as p o ssib le , fo c u s in g on p ro g re s s iv e o v e rlo a d and lin e a r gains. Eventually, th o u g h , yo u ju s t c a n ’t ke e p
a d d in g w e ig h t to th e bar each session, no m a tte r h o w sm all th e incre m e n t, d e s p ite d o in g re se t a fte r reset.
It’s tim e to m o ve on to an “ in te rm e d ia te ” p ro g ra m w hen:
• You’ve m ilked o u t all lin e a r gains - y o u ke e p re s e ttin g b u t ca n ’t surpass a ce rta in p o in t on m o st o f yo u r m ajor lifts
• You’ve u tilize d m icro p la te s to fu rth e r m ilk o u t th e lin e a r gains (not necessary b u t v e ry helpful)
• 3 sets o f 5 isn’t e n o u g h v o lu m e o r va ria tio n to k e e p you p ro g re ssin g on y o u r m ajor lifts
i
In te rm e d ia te R outine
W orkout A
W orkout В
W orkout C
In term e d ia te Shredding Routine
This is th e ro u tin e th a t a v a s t m a jo rity o f yo u w ill b e on. W h e re as p ro p e r tra in in g can g e t a b e g in n e r th ro u g h th e n o vice
phase in a b o u t 4 -6 m onths, th e in te rm e d ia te phase o f liftin g can ty p ic a lly last fo r years. If y o u 'v e a lre a d y m ilke d o u t all o f
yo u r lin e a r gains, th is is th e p ro g ra m fo r you. If y o u 're n o t sure w h e th e r yo u sh o u ld d o th e in te rm e d ia te o r th e a d va n ce d
ro u tin e , use th e in te rm e d ia te ro u tine .
W o rk o u t A:
• Squat: 4 -5 sets o f 5
• Bench: 3 to 5 sets o f 5-6
• B e n to ve r Row: 3 to 5 sets o f 8-10
• Triceps P ushdow ns: 2 to 3 sets o f 8-12
• Barbell Curls: 2 to 3 sets o f 8-12
• Shrugs: 2 or 3 sets o f 8-12
• (O ptional: C able C runches: 2 to 3 sets o f 10-12)
• (O ptional: Face Pulls: 2 to 3 sets o f 10-15)
• (O ptional: S tanding C alves 3 sets o f 5-6 OR se a te d calves: 3 sets o f 8-12)
W o rk o u t B:
• W e igh ted C hin-U ps: 3 sets o f 4-6 (or p u lld o w n s: 3 sets o f 8-10)
• Incline B ench: 3 sets o f 6-8
• D ea d lift: 2 to 3 sets o f 3 o r 2 to 3 sets o f 5 (alternate back and forth)
• Dips: 2 sets o f 8-10
• D u m b b e ll Curls: 2 sets o f 8-12
• Lunges o r R everse Lunges: 2 sets o f 8-12
• Side Lateral Raises: 3 o r 4 sets o f 10-15
• (O ptional: R everse Fly’s: 2-3 sets o f 12-15)
W eek 1:
M onday: W o rk o u t A
W ed n esd a y: W o rk o u t В
Friday: W o rk o u t C
W eek 2
M onday: W o rk o u t A
W ed n esd a y: W o rk o u t В
Friday: W o rk o u t C
(And repeat)
(A lternatively, if y o u r s c h e d u le and re c o v e ry allow s, yo u can lift e v e ry o th e r day)
Program Notes:
M ake sure to read th e p ro g ra m n o te s in th e p re v io u s chapter, w h ic h m ay h e lp p ro v id e som e fo u n d a tio n fo r th is program .
W h a t w e ig h t s h o u ld I s ta r t w ith ?
S ince y o u ’re n o t a n e w b ie here, yo u have a g o o d idea o f w h e re y o u r s tre n g th lies fo r m any o f th e s e lifts. D o y o u rs e lf a
fa v o r and sta rt w ith a ro u n d 80% -90% o f w h a t y o u r norm al w o rk in g w e ig h t is, and aim fo r th e lo w e r en d o f th e sets range, if
a p p lica b le . (Exam ple: th e b e n to v e r ro w s say 3 to 5 sets o f 8-10. For y o u r firs t w o rk o u t, g o fo r 3 sets and n o t 4 o r 5.)
A s I m e n tio n e d in th e p re vio u s s e ctio n , if y o u ’re used to using c ra p p y fo rm , s w itc h in g o v e r to b e tte r fo rm m ay in itia lly
re su lt in w h a t fe e ls like less s tre n g th and yo u m ig h t p e rfo rm less reps at firs t w ith any g ive n w e ig h t. J u s t re m e m b e r th a t
using so lid fo rm is an in v e s tm e n t in to y o u r fu tu re s tre n g th and p h ysiq u e . Do yo u w a n t to th e b e st lean, m u scu la r p h ysiq u e
p o ssib le fo r y o u rs e lf?
T h in k o f it like this; tra in in g in te n s e ly w ith c ra p p y fo rm w o u ld be lik e g e ttin g 75 p o in ts p e r w o rk o u t, w h e re a s tra in in g
in te n s e ly using s o lid fo rm is like g e ttin g 100 p o in ts p e r w o rk o u t - e x c e p t y o u o n ly g e t 5 0 p o in ts n o w and you g e t th e
o th e r 5 0 p o in ts m o n th s later. You m ig h t b e m ore te m p te d to ta ke th e 75 p o in ts n o w b e cau se th a t’s m o re th a n 50, b u t if
yo u have plan on re a ch in g y o u r full p o te n tia l and having real s tre n g th and as m uch m uscle as p o ssib le , yo u k n o w w h ich
ro u te to take.
P rogression on th e M ain Lifts
The p u rp o se o f th is pro gra m is to c o n tin u e to m ilk as m uch g a in s as p o s s ib le on o u r big lifts, w h ile g e ttin g in s u ffic ie n t
h y p e rtro p h y w o rk on all o f o u r o th e r m uscles. T h e p rim a ry o b je c tiv e is to in cre a se o u r squat, b e n ch p re ss, and d e a d lift, b u t
in a d d itio n th e se , o u r in c lin e be nch , w e ig h te d ch in -u p , and b e n t o v e r row. Incre a sin g th e s e lifts w ill e n su re full b o d y
s tre n g th and m uscularity, p ro v id in g a so lid fo u n d a tio n .
W h e re as b e fo re , w e fo c u s e d m o stly on lin e a r p ro g re s s io n o f th e m ain lifts, w e n o w w ill be using v a ry in g rep ranges, as
w e ll as d o u b le p ro g re s s io n m e th o d on ce rta in lifts w h e re b e fo re w e w e re o n ly using lin e a r p ro g re ssio n .
H ere, w e b e g in a p p ly in g a little m o re v o lu m e to th e m a jo r lifts c o m p a re d to th e b e g in n e r/n o v ic e ro u tine . The reason is
th a t th e co st fo r a d a p ta tio n is g re a te r; s tre n g th w ill in cre a se as a b y p ro d u c t o f o v e rlo a d in g y o u r m uscles and g e n e ra tin g
h yp e rtro p h y. The s tro n g e r yo u g e t, th e m o re w o rk re q u ire d to cre a te a s u ffic ie n t e n o u g h o v e rlo a d to c o n tin u e g a in in g
stre n g th .
L e t’s lo o k a t h o w w e w ill be in cre a sin g som e o f o u r lifts.
Increasing th e Squat
You’ll n o tic e w e s q u a t tw ic e p e r w e e k . On o n e w o rk o u t y o u ’re d o in g sets o f 5, on th e o th e r y o u ’re d o in g sets o f 8. W e ’re
assum ing th a t y o u ’re sta rtin g w ith ro u g h ly 8 0 -9 0 % on y o u r m ajor lifts, so w e have room to grow . T h a t m eans 8 0 -9 0 % o f o f
yo u r 5 re p m ax fo r y o u r sets o f 5 and 8 0 -9 0 % o f y o u r 8 re p m ax fo r y o u r sets o f 8. We d o n ’t have to g e t th e n u m be rs
p e rfe ctly, ju s t th in k “w h a t co u ld I d o fo r th e h e a vie st s e t o f Б o r 8 p o ssib le? ” S u b tra ct 10-20% and sta rt fro m th e re .
For sq u ats o n w o rk o u t A, s ta rt w ith 4 sets o f 5 w ith th e w e ig h t you fig u re d earlier. The n e xt tim e you d o w o rk o u t A, d o 5
sets o f 5. The n e xt tim e yo u d o w o rk o u t A, in cre a se th e w e ig h t by 5 lbs and d o 4 sets o f 5. So o n a nd so fo rth .
The sam e th in g g o e s fo r sq u ats on w o rk o u t C. S tart w ith 3 sets o f 8. Then h it 4 sets o f 8. Go fo r y e t a n o th e r (yes, b e lie ve
me) w o rk o u t w h e re yo u h it 4 sets o f 8 b e fo re incre a sing th e w e ig h t and b rin g in g it b a ck d o w n to 3 sets u nless you have
m icro p la te s. If you have m icro p la te s, yo u can a dd w e ig h t e v e ry tim e yo u a c h ie ve 4 sets o f 8. If you d o n ’t have m icrop la te s,
m a ke sure yo u g e t 2 w o rk o u ts o f 4 sets o f 8 b e fo re a d d in g w e ig h t. You s h o u ld be able to p ro g re ss fo r q u ite a w h ile ,
a lte rn a tin g b e tw e e n high and lo w reps fo r w h ile w ith o u t h a ving to c h a n g e th e reps up.
Increasing th e D eadlift:
S im ilar th in g g o e s fo r th e d e a d lift. W e ’re incre a sing th e v o lu m e co m p a re d to th e n o vice ro u tine . S ince yo u d e a d lift o n ce a
w e e k, y o u ’ll be a lte rn a tin g b e tw e e n h ittin g sets o f 3 on o n e w e e k and sets o f 5 on th e other.
For th e 3 ’s w e e ks:
O n ce again, w e ’re assu m in g y o u ’ve m ilke d o u t lin e a r g a in s via th e n o v ic e p ro g ra m and y o u ’re sta rtin g he re w ith 8 0 -9 0 %
o f w h a t y o u ’re c a p a b le of. Start w ith 2 sets o f 3. T h e n e x t w e e k h it 3 sets o f 3. The n e xt w e e k, ad d 5 lbs and h it 2 sets o f 3.
So on and so fo rth . You s h o u ld be a b le to c o n tin u e like th is fo r q u ite a w h ile . If and w h e n yo u co m e to a fa ile d w o rk o u t or
tw o in a row, ta k e a re s e t by s trip p in g 10% and sta rtin g th e re on y o u r n e x t sets o f 3 ’s d e a d lift w o rk o u t. If y o u ’re la te r fo rc e d
again to reset, b e g in u tiliz in g m icrop la te s.
You s h o u ld be a b le to p ro g re s s yo u r d e a d lift sets o f 3 fo r fa s te r and fo r m ore u n in te rru p te d tim e co m p a re d to yo u r
d e a d lifts fo r 5 ’s, sim ila r to h o w y o u ’ll be a b le to p ro g re ss y o u r sq u a ttin g sets o f 5 ’s fa s te r and lo n g e r th a n y o u r sq u a ttin g
sets o f 8 ’s.
For th e 5 ’s w e e k :
Start w ith 2 sets o f 5. T h e n e x t tim e h it 3 sets o f 5. A d d 5 lbs and g o fo r 2 sets o f 5. So on and so fo rth . D o th is until you
ca n ’t c o n tin u e , th e n re se t (strip 10% and w o rk y o u r w a y b a c k up), and b e g in using m icro p la te s if you have th e m fo r 2 .5 lb
incre a se s inste a d o f 5 lb increase. If yo u d o n ’t have m icro p la te s, c o m p le te tw o w o rk o u ts a t 3 sets o f 5 b e fo re a d d in g
w e ig h t and g o in g b a ck d o w n to 2 sets o f 5. If y o u ’re fo rc e d to d o a re s e t w h ile using m icro p la te s and m aking 2 .5 lb ju m p s,
ta k e th e re s e t and sta rt c o m p le tin g tw o w o rk o u ts at 3 sets o f 5 b e fo re a d d in g a n o th e r 2 .5 lbs and g o in g to 2 sets o f 5.
Increasing th e o th er C om pound M ovem ents - Th e Escalating M ethod:
H e re ’s h o w I re c o m m e n d a p p ro a c h in g p ro g re s s io n o n th e b e n ch p re ss, in clin e b e n ch p re ss, and o th e r c o m p o u n d
m o ve m e n ts w ith a se t ra n g e in a d d itio n to a rep range. First sta rt w ith th e b o tto m o f th e re p ra n g e and ad d w e ig h t w he n
y o u ’ve g o n e th ro u g h th e e n tire s e t range. W h a t th e h e ck am I ta lk in g about?
L e t’s lo o k at th e fla t b e nch p re ss. It says 3 -5 sets o f 5 -6 reps. Start w ith 3 sets o f 5. Then g o fo r 4 sets o f 5. Th e n 5 sets o f
5. A d d 5 lbs and g o b a ck to 3 sets o f 5. C o n tin u e d o in g th is until yo u fin d y o u rs e lf h a ving to re se t y o u r w e ig h t.
A fte r yo u re se t y o u r w e ig h t, y o u ’ll b e g in using th e 6 reps p a rt o f th e 5 -6 re p range. W ith y o u r re se t w e ig h t, sta rt w ith 3
sets o f 5. Then 4 sets o f 5. T h e n 5 sets o f 5. Now, inste a d o f a d d in g w e ig h t, g o fo r 3 sets o f 6. Then 4 sets o f 6, th e n 5
sets o f 6. Then raise th e w e ig h t and g o b a ck to 3 sets o f 5. Rem em ber, ad d sets and th e n a dd reps. C o n tin u e using th e full
re p and se t ra n g e in th is m anner.
P ro g ressio n o n th e is o la tio n m o v e m e n ts and c o m p o u n d m o v e m e n ts w ith o u t s e t ranges w ill fo llo w th e u n c o m p lic a te d
d o u b le -p ro g re s s io n m e th o d.
K E Y TIP FO R C O N T IN U IN G PROGRESS O N SQ U A TS A N D D E A D LIF T S
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The E s c a la tin g M e th o d ):
W hen y o u ’ve run th is p ro g ra m and u n d e rg o n e 3-4 s q u a t and d e a d lift re se ts using th e d e fa u lt p ro g re ssio n sch e m e, you
m ay d e c id e to m ove o n to th e in te rm e d ia te /a d v a n c e d ro u tine . H ow ever, I'm sure th e re are so m e o f yo u w h o m ay
p a rtic u la rly e n jo y th is fu ll b o d y ro u tin e and w a n t s o m e th in g th a t w ill a llo w th e m to c o n tin u e th e ir p ro g re ssio n fu rth e r
w ith o u t h a ving to c h a n g e ro utines.
To c o n tin u e p ro g re ss on sq uats and d e a d lifts , s im p ly o p e n up th e re p range a little bit, add a n o th e r se t to th e d e a d lifts,
and u tilize T h e E scalating M e th o d:
W o rk o u t A: (Heavy) S quats: 4 -5 sets o f 4-5
W o rk o u t B: D ea d lifts: (Heavy) 3-4 sets o f 3 -4 / (H y p e rtro p h y ) 3-4 sets o f 7-8
W o rk o u t C: (H yper) S quats: 3 -4 sets o f 7-8
W o rk o u t A (Heavy) Squats: B egin w ith a re se t o r a ro u n d 90% o f th e m axim um w e ig h t yo u co u ld h a n d le fo r a w o rk in g se t
o f 4. S tart w ith 4 sets o f 4. On th e fo llo w in g w e e k s h it 4 sets o f 5, th e n 5 sets o f 4, th e n 5 sets o f 5. T hen a dd 5 lbs a nd g o
b a ck d o w n to 4 se ts o f 4. Rinse and repeat.
W o rk o u t В (H eavy D eadlifts): B egin w ith a re s e t o r a ro u n d 90% . Start w ith 3 sets o f 3. On th e fo llo w in g w e e k s , h it 3 sets o f
4, th e n 4 sets o f 3, th e n 4 sets o f 4, th e n a dd 5 lbs and b rin g it b a ck d o w n to 3 sets o f 3. Rinse and R epeat
W o rko u t В (H yp e r D eadlifts): B egin w ith 90% o r so o f y o u r 7-8 re p max. Start w ith 3 sets o f 7. On th e fo llo w in g w e e ks, h it 4
sets o f 7, th e n 3 sets o f 8, th e n 4 sets o f 8. Then ad d 5 lbs (or 2 .5 lbs if yo u o w n m icro p la te s) and g o b a ck to 3 sets o f 7.
Rinse and repeat.
W o rk o u t C (H yper) Squats: Start w ith 3 sets o f 7. On th e fo llo w in g w e e ks, h it 4 sets o f 7, th e n 3 sets o f 8, and th e n 4 sets o f
8. T hen add 5 lbs (or 2 .5 lbs if yo u o w n m icro p la te s) and b rin g it b a ck d o w n to 3 sets o f 7. Rinse and repeat.
You’ll re a lly k n o w it’s tim e to m ove on to th e in te rm e d ia te /a d v a n c e d ro u tin e w h e n y o u ’ve hit a fe w resets on this... if you
BEGIN using th e e sca la tin g m e th o d W ITH 90% o f y o u r norm al w e ig h ts .
P rogression on th e o th e r m o ve m e n ts (D ou ble P rogression M ethod)
Your p ro g re ss on y o u r sin g le jo in t m o v e m e n ts w ill be m uch s lo w e r th a n on y o u r c o m p o u n d lifts. You w ill m o stly be u tilizin g
th e d o u b le p ro g re s s io n m e th o d on th e s e bad boys, s in ce you c a n ’t ju s t add w e ig h t e v e ry sin g le session.
Triceps P u sh do w n s E xam ple:
• Session 1: 5 0 lbs x 1 2 ,1 2 ,1 2 ------(Add w e ig h t, d e cre a se reps p e r set)
• Session 2 : 5 5 lbs x 8, 8, 8
• Session 3: 55 lbs x 9, 9, 8
• Session 4: 55 lbs x 9, 9, 9
• Session 5: 5 5 lbs x 10, 9, 8
• Session 6: 5 5 lbs x 10,10, 8
• Session 7: 5 5 lbs x 10,10,10
• Session 8: 5 5 lbs x 11,11,11
• Session 9: 5 5 lbs x 12,12,10
• Session 10: 5 5 lbs x 1 2 ,1 2 ,1 2 ------(Add w e ig h t, d e cre a se reps p e r set)
• Session 11: 6 0 lbs x 8, 8, 8
The a b o v e is ju s t on e xa m ple , yo u m ig h t fin d y o u rs e lf p ro g re s s in g fa s te r o r s lo w e r on a p a rticu la r iso la tio n m o ve m e n t. If
yo u can sim p ly aim fo r 1-2 m o re reps p e r w o rk o u t, y o u ’re h e a d e d to w a rd s progress.
W arm ing Up
W arm ing up is c ritic a l fo r m a xim izing p e rfo rm a n c e and a v o id in g injury. T h e re is a d iffe re n c e b e tw e e n y o u r w a rm -u p and
y o u r “w o rk -u p ” o r “ a c c lim a tio n se ts”. T yp ica lly w e g ro u p all th e s e th in g s to g e th e r, b u t ju s t k n o w th a t w h e n it com es to a
p a rtic u la r exercise, yo u firs t w arm u p and th e n yo u w o rk y o u r w e ig h up to w a rd s y o u r w o rk in g sets. A lso, yo u m ig h t fin d it
b e n e fic ia l to w arm up th e y o u r sh o u ld e rs a nd e lb o w s b e fo re h ittin g b e nch p re ss. Wall slid e s and s h o u ld e r ro ta tio n
e xe rcises a lo n g w ith lig h t c a b le tric e p s e x te n s io n s sh o u ld d o th e trick.
W arm up p ro p e rly w ith v e ry lig h t w e ig h t and high reps fo r a s e t o r tw o b e fo re w o rk in g y o u r w e ig h up. As yo u w o rk yo u r
w a y up, d e c re a s e th e reps so y o u ’re n o t w a s tin g e n e rg y on u n n e ce ssa ry vo lu m e . T h e m ore reps y o u fe e l like d o in g in
o rd e r to w arm y o u rs e lf up, th e lig h te r th e w e ig h t yo u s h o u ld use.
This m ay lo o k like th e fo llo w in g :
W arm up fo r Squats:
G eneral L o w e r B ody W arm up
B o d y w e ig h t or lig h t g o b le t sq u at x10 reps,
B ar (45 lbs) x 8 reps
9 5 lbs x 5 reps
135x5
185 x 3 reps
2 2 5 x 5 x 5 (W ORK SETS)
W arm up fo r Flat b a rb e ll B e n chp re ss
G eneral U p p e r B o d y W arm up
Flat DB Press: 10’s x10 reps
Bar (45 lbs) x 8 reps
8 5 lbs x 6 -8 reps
115 lbs x 3 -4 reps
145 x 1 o r 2 reps
1 6 5 x 3 x 5 (W ORK SETS)
W arm up fo r B arbell Curls:
Б lb D u m b b e lls x 10 (a lo t o f g ym s d o n ’t have 10 lb barbells)
2 0 x 6-8
4Б x 3-4
7 0 x 3 x8 (WORK SETS)
The h e a vie r th e exercise, th e m ore c o m p o u n d it is, th e e a rlie r in a w o rk o u t yo u are, and th e m o re a d va n ce d yo u are in
yo u r tra in in g career, th e m o re sets, typ ica lly, y o u ’ll d o on y o u r w a y to w a rd s y o u r w o rk in g w e ig h t. S om e e xe rcise s you
m ig h t p re fe r h a ving m ore w arm up sets fo r and o th e rs less. M y w a rm u p on b ice p s and b a ck m o ve m e n ts are s o m e w h a t
qu ick; ju s t a lig h t w arm up and an a c c lim a tio n s e t o r tw o , b u t I like to d o a m o re e xte n s iv e w a rm -u p fo r m y p u shin g
m o ve m e n ts, tric e p exercises, and squats and d e a d lifts . A lso, if I have a lre a d y p e rfo rm e d c o m p o u n d m o ve m e n ts, m y w arm
ups fo r th e is o la tio n m o v e m e n ts h ittin g th e m uscles used d u rin g th e c o m p o u n d s are usually p re tty b rie f since th o s e
m u scle s u su ally a lre a d y have b lo o d flo w in g th ro u g h th e m (e.g. B iceps a fte r b a ck m o ve m e n ts, tric e p s a fte r push
m o vem ents)
G e ttin g up to som e he avy sq uats fo r m e th e s e days lo o ks like:
B o d y w e ig h t x 10
Bar x 8
135x8
225x6
275x5
315x3
345x2
375 x 1 or 2
405 x 5 x 5
Rest Periods:
Rest as long as n e cessa ry to be fu lly p re p a re d fo r th e n e x t p la n n e d set, if tim e allow s.
For m axim um p e rfo rm a n c e and p ro g re s s io n , he re are so m e ba sic g u id e lin e s o f h o w m uch tim e you m ay need b e tw e e n
w o rk sets, as a b e g in n e r:
3 -4 m inu tes b e tw e e n c o m p o u n d 5 x5 sets
1-2 m inu tes b e tw e e n th e h ig h e r rep, is o la tio n m o ve m e n ts
For w arm up sets, I ty p ic a lly w ill re st a ro u n d 3 0 -4 5 s e c o n d s b e tw e e n th e firs t o n e s (the b o d y w e ig h t and b a r-o n ly sets) and
g ra d u a lly w o rk it up to 2-3 m inu tes ju s t b e fo re b e g in n in g m y firs t w o rk set. H e re ’s w h a t th a t m ay lo o k like fo r you.
G eneral L o w e r B ody W arm up
B o d y w e ig h t or lig h t g o b le t s q u a t x10 reps (Rest 3 0 seconds)
Bar (45 lbs) x 8 reps (Rest 4 5 -6 0 seconds)
9 5 lbs x 5 reps (Rest 6 0 -9 0 se co n d s
115 x 3 reps (Rest a ro u n d 2 m inutes)
135 x 5 x 5 (W ORK SETS) (R est 3 -4 m in u te s b e tw e e n sets)
W h a t to do if y ou’re in a hurry, use supersets or a ltern atin g sets
S u p erse ts are w h e re you h it o n e e xe rcise and th e n im m e d ia te ly w ith o u t rest, h it another. You re st a fte r y o u ’ve h it a se t o f
b o th exercises.
A lte rn a tin g sets are b a sica lly th e sam e th in g , e x c e p t w ith a b it o f re st b e tw e e n each exercise. You m ig h t h it a se t o f curls,
re st fo r 3 0 se co n d s to a m in u te (p e rfe c t fo r w h e n e q u ip m e n t Is sp re ad out) and th e n h it a se t o f tric e p s p u sh d o w n s, rest
fo r 3 0 -6 0 se co n d s, rinse a nd repeat.
S u p e r-se ttin g o r u tiliz in g “a lte rn a tin g s e ts ” on a g o n is t and a n ta g o n is t m u scle s and m o ve m e n ts can be a g re a t w a y to pack
in m ore tra in in g v o lu m e in to a lim ite d tim e w in d o w . I w o u ld n ’t re c o m m e n d d o in g th is on y o u r squat, be nch , d e a d lift, or
O H P (o ve rh e a d press) s in ce w e ’re re a lly try in g to p ro g re ss o u r s tre n g th in th o s e m o ve m e n ts, b u t s u p e r-se ttin g o r using
a lte rn a tin g sets for, say, curls and tric e p s p u s h d o w n s, o r cu rls w ith ca b le cru n ch e s, o r tric e p s w ith sh ru gs o r
h yp e re x te n s io n s can be fine. I re c o m m e n d a lte rn a tin g sets o v e r su p erse ts, and yo u ty p ic a lly d o n 't w a n t to p a ir likem o ve m e n ts o r th e sam e m uscles to g e th e r, e s p e c ia lly if y o u r g o a l is p ro g re s s iv e o ve rlo a d .
W hen it co m e s to is o la tio n m o ve m e n ts, I’ve fo u n d th a t u tilizin g a lte rn a tin g sets really, re a lly h e lp s m e p a ck m y tra in in g
v o lu m e in to a s m a lle r tim e w in d o w ve rsu s s tra ig h t sets and ta k in g tra d itio n a l re stin g p e rio d s. I also fin d th a t d o in g
a lte rn a tin g sets so m e tim e s im p ro v e s m y p e rfo rm a n c e o f m y iso la tio n m o v e m e n ts b e cau se I’ m g e ttin g in a little m ore rest
b e tw e e n se ts o f a g ive n exercise. For e xa m ple , w h e n d o in g s tra ig h t sets o f d u m b b e ll b ice p s curls, I m ig h t be te m p te d to
h it m y n e xt se t o f cu rls w ith less than 2 m inutes o f rest b e fo re it, b u t w h e n I h it a se t o f tric e p s b e fo re b e tw e e n m y sets o f
curls I u su ally g e t a ro u n d 3 m inu tes b e tw e e n th e sets o f curls, im p ro v in g m y p e rfo rm a n ce on them .
If y o u ’re e x tre m e ly h u rrie d (ju s t fin is h e d sq uats and yo u g e t a p h o n e call and yo u s u d d e n ly have 2 0 -3 0 m inu tes less to
lift), yo u have a c h o ic e to m ake. M y re c o m m e n d a tio n w o u ld be to p rio ritiz e p ro g re ssio n o f y o u r m ain lifts. G e t as m uch o f
th o s e d o n e as po ssib le, and d o y o u r is o la tio n lifts if tim e allow s. T h e o th e r o p tio n , co u ld be to d ro p th e n u m b e r o f sets
fro m 5 to 3 on y o u r m a jo r lifts a n d /o r p a ir m a jo r lifts (b e sid e s sq uats and d e a d lifts) w ith a n ta g o n is t lifts o r n o n-sim ila r
h ig h e r rep lifts in th e a lte rn a tin g se t fa sh ion . If y o u ’re d o in g su p e rse ts o r a lte rn a tin g sets, m ake sure n o t to p a ir likem o ve m e n ts. D o n 't p a ir b e n c h p re s s w ith tric e p s , d o n ’t pair p u ll-u p s w ith b iceps, and also, d o n ’t h it b ice p s b e fo re y o u r row s
o r p u ll-u ps, and d o n ’t h it tric e p s b e fo re y o u r O H P o r b e nch p re ss.
Resetting your w eig h t
If you are u n a b le to c o m p le te th e reps a tte m p te d on a sta p le exercise, try again th e n e xt tim e yo u d o th a t w o rk o u t. If you
fail y e t again, d ro p th e w e ig h t o f th a t lift b y 10% a nd a tte m p t to m o ve fo rw a rd fro m th e re . R ound d o w n if n e cessa ry (e.g. If
yo u fa ile d 2 2 5 x 3 x 5 , s u b tra c tin g 10% w o u ld e q u a te to 2 0 2 .5 lb s . If y o u d o n ’t have m icro p la te s, ro u n d dow n). W ork y o u r w ay
b a ck up as yo u n o rm a lly w o u ld , in 5 p o u n d o r 2.5 lb incre m e n ts.
P eople fe a r it, b u t re s e ttin g (d e cre a sin g th e w e ig h t) w ill a llo w yo u to c o n tin u e to b u ild s tre n g th a nd e v e n tu a lly surpass
w h a t yo u o n c e c o u ld n ’t lift. A n o th e r reason to re se t y o u r w e ig h ts is th a t it’s also n o t a g o o d idea to c o n s ta n tly lift to fa ilu re
o r b e y o n d fa ilu re on m ajor c o m p o u n d lifts. As yo u p ro g re s s th ro u g h a w o rk o u t, n a tu ra lly y o u r fifth se t w ill be m uch h a rd e r
th a n y o u r first. You ty p ic a lly w a n t to have 1 re p le ft in th e ta n k on m ost o f y o u r sets o f he avy 5 ’s. You’ll see n o w h e re in th is
p ro g ra m a n y th in g a b o u t assisted reps o r c h e a t reps. You w ill b u ild m o re s tre n g th a nd th e re fo re m ore m uscle b y n o t liftin g
s p e c ific a lly fo r th e goal o f fa ilu re . W e’re liftin g w ith th e g o a l o f liftin g a p ro g re s s iv e ly h e a v ie r w e ig h t each w o rk o u t.
R esetting y o u r w e ig h t w ill g ive you an o p p o rtu n ity to clea n up y o u r fo rm , g e t m ore e ffic ie n t at th e exercise, and nail d o w n
se veral sessions o f this im p ro v e d form . Then, w h e n y o u ’re b a ck up to th e w e ig h t y o u re c e n tly fa ile d at, y o u ’ ll a ctu a lly have
m ore s tre n g th than b e fo re to surpass th e “ p la te a u ”.
M icroplates
T h o u g h th e y ’re n o t necessary, th e y can be in c re d ib ly useful. N o t all g ym s ca rry 2 .5 lb w e ig h ts , and if th e y do, th e y ’ re
u su ally th e s m a lle s t w e ig h ts th e y have th a t yo u can p u t on a b a rb e ll. This m eans th a t th e m inim um w e ig h t incre a se you
can m ake is 5 lbs to b a rb e ll m o v e m e n ts (one 2 .5 p e r side). M ic ro p la te s are p la te s th a t can a llo w ju m p s sm a lle r than 5 lbs,
as th e y can c o m e as sm all as a q u a rte r p o u n d (a llo w in g fo r as little as 0 .5 lbs to be added).
A fu n and e ffe c tiv e w a y to in c o rp o ra te m ic ro p la te s in to th is ro u tin e is to s ta rt using th e m w h e n yo u re se t y o u r w e ig h t o n a
lift a fte r a lre a d y im p le m e n tin g th e va ry in g s e t/re p range s ty le o f p ro g re s s io n e x p la in e d above.
H e re is a lin k to th e m icro p la te s th a t I o w n : h ttp ://a m z n .to /2 q O T 3 H h
H ow long should I run this program?
For th o s e using th is ro u tin e w h ile ru n n in g a cut, I’d re c o m m e n d s tic k in g to th is ro u tin e fo r th e e n tire ty o f th e cut. C o n tin u e
to sta y on it w h e n you m o ve to m a in te n a n c e and y o u r lean g a in in g phase. S tre n g th g a in s th a t m ay have h a lte d because
yo u g o t to lo w b o d y fa t w ill soon c o m e b a ck as you re in tro d u c e m ore c a lo rie s and e v e n tu a lly p u t y o u rs e lf o n to a ca lo ric
surplus. M ilk th is p ro g ra m o u t fo r as long as n e cessa ry until yo u s to p g e ttin g results.
Your tim e on th e J u n io r In te rm e d ia te R outine can last a n y w h e re fro m 6 m o n th s to 1-2 years.
i A d va n ce d R outine
Lower Body W orkout A
U p p er Body W orkou t A
Lower Body W orkout В
U p p er Body W orkou t В
L o w er A
S tren g th W eek
H y p e r tr o p h y W eek
S q u at
3-5 sets o f 4-6
3-5 sets o f 7-1 0
S tiff L e g D e a d lift, H ip T h ru st, o r
3 sets o f 4 -6
3-sets o f 8-10
(3 sets o f 8-10)
(3 sets o f 10-15)
S tan d in g C a lf R aise
3 sets o f 5-6
3 sets o f 8-10
S eated L e g C u rl
2-3 sets o f 8-10
2-3 sets o f 12-15
(S S /A L T L eg E x ten sio n )
2-3 sets o f 12-15
2-3 sets o f 15-20
H ip A d d u c to r (S S /A L T H ip A b d u cto rs)
2 sets o f 10-12
2 sets o f 15-20
(S eated C a lf R aise)
(2-3 sets o f 8-10)
(2 -3 sets o f ~ 1 5 )
(K n eelin g C a b le C ru n c h o r o th e r abs)
(2-3 sets o f 8-10)
(2-3 sets o f 12-15)
U pper A
S tren g th W eek
H y p e r tr o p h y W eek
F lat B en ch p ress
3 o r 4 sets o f 4-6
3 o r 4 sets o f 8-10
N eu tral G rip P u lld o w n s O R
3 sets o f 8-10
3 sets o f 12-15
W eig h ted P u ll-u p /C h in -u p
3 sets o f 4 -6
3 sets o f 8-10
In c lin e P re ss, B arb ell o r D u m b b ell
3 sets o f 6-8
3 sets o f 10-12
C h e st S u p p o rted R o w
3 sets o f 8-10
3 o r 4 sets o f 12-15
T ricep P u sh d o w n s
2-3 sets o f 8-10
2-3 sets o f 12-15
C u rls - B B , D B , c a b le , o r m a c h in e
2-3 sets o f 8-10
2-3 sets o f 12-15
S id e L ateral R aises
3-5 sets o f 10-12
3-5 sets o f 15-20
F ace P u lls o r re a r d e lt flyes
2-4 sets o f 10-12
2 -4 sets o f 15-20
(S S /A L T C h e st R y e s )
(2 -4 sets o f 10-12)
(2 -4 sets o f 15-20)
R o m a n ia n D e a d lift
(R e v e rse L u n g e , B u lg a rian sp lit sq u at,
S in g le L eg P re ss, L u n g e , o r L eg P ress)
L o w er В
S tren g th W eek
H y p er tr o p h y W eek
D ead lift - C o n v e n tio n a l, S L D L , o r S U M O
3-4 sets o f 4-6
3-4 sets o f 8-10
F ro n t S q u a t, L e g p re s s , B u lg a ria n S p lit
3 sets o f 6-8
3 sets o f 10-12
(G lu te H am R a ise o r R e v e rse L u n g e* )
(3x8 / 3 x10*)
(3x8 / 3 x 1 2 -1 5 * )
S eated C a lf R aise
3 sets o f 8-10
3 sets o f 12-15
L eg E x te n sio n
2-3 sets o f 12-15
2-3 sets o f 15-20
(S S /A L T L ying L eg C u rls)
(2-3 sets o f 8-10)
(2-3 sets o f 12-15)
H ip A b d u c to r (S S /A L T H ip A d d u cto r)
2 sets o f 10-12
2 sets o f 15-20
(S tan d in g C a lf R aise)
(2-3 sets o f 5-6)
(2-3 sets o f 8-10)
(H an g in g L eg R a ise o r o th e r A bs)
(2-3 sets o f 10-15)
(2-3 sets o f 10-15)
U pper В
S tren g th W eek
H y p e r tr o p h y W eek
O v erh ead P ress
3-4 sets o f 4-6
3 -4 sets o f 8-10
B B ro w , D B seal ro w , D B row
3 sets o f 8-10
3-4 sets o f 12-15
F lat D B P ress o r slig h t in c lin e D B p ress
3 sets o f 6-8
3 sets o f 10-12
M ed iu m to W id e g rip P ro n a te d P u lld o w n
3 sets o f 10-12
3 sets o f 15-20
P re a c h e r T ric e p M a c h in e o r O v erh ead Tri
2 -3 sets o f 8-10
2-3 sets o f 12-15
C u rls - B B , D B , c a b le , o r m a ch in e
2-3 sets o f 8-10
2-3 sets o f 12-15
S id e L a te ra l R aises
3-5 sets o f 10-12
3-5 sets o f 15-20
F ace P u lls o r rear d e lt flyes
2-4 sets o f 10-12
2-4 sets o f 15-20
(S S /A L T C h e st F ly es)
(2 -4 sets o f 10-12)
(2 -4 sets o f 15-20)
S q u a t, S in g le L e g P re ss, o r R e v e rse
Lunge
‘ Exercises and sets.'reps in Parenthesis 0 are optional, read below for more info
Possible W orkout Schedules:
T h e re are se veral w ays yo u can run th e s e 4 w o rk o u ts , m ore than w h a t’s listed b elow . H o w you d o it w o n ’t m ake a h uge
d iffe re n c e , and if you ca n ’t m ake up y o u r m ind, g o w ith S ch e d u le 1, V a ria tio n 1.
Schedule 1 (M o n d ay /W e d n e s d a y /F rid ay /S atu rd ay or Tues/Thurs/S at/S un):
V a ria tio n 1:
M o nday: L o w e r A
Tues: O ff
W ed n esd a y: U p p e r A
Thurs: O ff
Friday: L o w e r В
Saturday: U p p e r В
Sun: O ff
V a ria tio n 2:
M on: L o w e r В
Tues: O ff
W ed: U p p e r AF
Thurs: O ff
Fri: L o w e r A
Sat: U p p e r В
Sun: O ff
V a ria tio n 3:
M on: U p p e r A
Tues: O ff
W ed: L o w e r A
Thurs: O ff
Fri: U p p e r В
Sat: L o w e r В
Sun: O ff
V a ria tio n 4:
M on: U p p e r В
Tues: O ff
W ed: L o w e r В
Thurs: O ff
Fri: U p p e r A
Sat: Low er A
Sun: O ff
A s yo u can see, th e w o rk o u ts can be m o ve d a ro u n d as yo u see fit. A and В w o rk o u ts can b e s w itch e d . Tw o w o rk o u ts are
h it c o n s e c u tiv e ly w h e re a s th e o th e r tw o w o rk o u ts are s u rro u n d e d b y o ff days. I’d re co m m e n d p la cin g o ff days b e fo re yo u r
to u g h e s t w o rk o u ts , o r b e fo re th e w o rk o u ts th a t in c lu d e e xe rcises w h e re y o u w a n t th e m ost im p ro v e m e n t o r stre n g th
re te n tio n .
Schedule 2 (2 on, 1 off, 2 on, 2 off):
V a ria tio n 1:
M o nday: L o w e r A
Tuesday: U p p e r A
W ed: O ff
Thurs: L o w e r В
Friday: U p p e r В
Sat: O ff
Sun: O ff
V a ria tio n 2:
Mon: U p p e r В
Tues: O ff
W ed: L o w e r В
Thurs: U p p e r A
Fri: O ff
Sat: O ff
Sun: L o w e r A
V a ria tio n 3:
M on: O ff
Tues: U p p e r A
W ed: L o w e r A
Thurs: O ff
Fri: U p p e r В
Sat: L o w e r В
O n ce again, th e w o rk o u ts can be m o ve d a ro u n d as yo u see fit, and A and В w o rk o u ts can be s w itc h e d if d e sire d .
Schedule 3 - Every O th er Day:
M o nday: L o w e r A
Tues: O ff
W ed: U p p e r A
Thurs: O ff
Fri: L o w e r В
Sat: O ff
S unday: U p p e r В
M o nday: O ff
Tuesday: L o w e r A
(And so on)
Schedule 4 (2 on, 1 off, repeat) - A dvanced only, be very careful to m onitor your volum e:
V a ria tio n 1:
D ay 1: Low er
D ay 2: U p p e r
D ay 3: O ff
R epeat
V a ria tio n 2:
D ay 1: U p p e r
D ay 2: Low er
D ay 3: O ff
D ay 4: R epeat
A and В w o rk o u ts can be s w itc h e d if d e sire d .
W orkout S chedule Considerations:
• M ost In te rm e d ia tes sh ould stick w ith S ch e du le 1, 2, o r 3
• M ost A d v a n c e d Trainers sh ould stic k w ith S ch e du le 1 o r 2
• Those w h o ca n n o t lift on ce rta in days o f th e w e e k sh o u ld stick to sch e d u le 1 or 2
• S chedule 4 sh ould be a p p ro a c h e d ve ry c a u tio u s ly and le ft to tra in e rs w h o m ake a co n scio u s e ffo rt to n o t o v e rd o it —
b y re g u la tin g vo lum e, a vo id in g failure, etc. If y o u ’re th e ty p e o f person w h o alw ays w a n ts to d o m ore, m ore, more...
d o n ’t d o sch e d u le 4.
• D o n o t d o sh ru gs th e day b e fo re you d o d e a d lifts
• D o n ’t d o abs th e d ay b e fo re a lo w e r b o d y w o rk o u t
• If yo u fe e l like d e a d lifts h it y o u r tra p s w e ll, d o n ’t d o shrugs th e d ay a fte r d e a d lifts (if a p plicable)
• I d o n ’t re co m m e n d d o in g b a rbe ll row s th e d a y b e fo re sq uats o r d e ad lifts. If yo u place y o u r u p p e r b o d y w o rk o u ts th e
day b e fo re y o u r lo w e r b o d y w o rk o u ts , d o n ’t pro gra m b a rbe ll rows. If y o u ’re h ittin g b a rbe ll row s th e d a y a fte r leg day,
or th e day a fte r an o ff day, th a t’s ok.
Program M ain Notes:
This w o rk o u t pro gra m fo c u s e s on key lift stre n g th , to m aintain as m uch full b o d y m uscle as p o ssib le (w ith p o ssib le g ro w th
in so m e inte rm e d iate s), w h ile e v e n ly h ittin g all o f y o u r m a jo r m uscle g ro u p s fo r a b a la n ce d , a e sth e tic p h ysiq u e , w ith a
sp e cia l em p ha sis on y o u r sid e d e lts to re a lly m ake yo u stand out.
This p ro g ra m in c lu d e s a ra n g e o f sets fo r ce rta in e xe rcise s as w e ll as o p tio n a l exercises. This w ill p ro v id e th e n e cessa ry
v o lu m e and e xe rcise v a rie ty th a t a d va n ce d tra in e rs m ay need as o p p o s e d to in te rm e d ia te tra in e rs w h o d o n ’t re q u ire as
m uch. I re co m m e n d s ta rtin g th is p ro g ra m w ith o u t d o in g a ny o f th e s e o p tio n a l e xe rcise s and s ta rtin g w ith th e lo w e st
n u m b e r o f sets w ith in th e se t ranges. S tart lo w a nd w o rk y o u r w a y up if yo u see fit, if yo u have th e tim e , if yo u r p ro gre ss
re q u ire s it, and if y o u r re c o v e ry allow s.
Keep in m ind th a t it g e n e ra lly ta k e s less tra in in g v o lu m e (think: to ta l n u m b e r o f sets and to ta l w o rk in g p o u n d a g e s lifte d ) to
m aintain s tre n g th and m uscle than it d o e s to b u ild it. A h u g e m ista ke th a t a lo t o f h ig h ly in fo rm e d p e o p le m ake w he n
th e y ’re c u ttin g is th a t th e y re a lly o v e rd o th e ir tra in in g vo lu m e . It h a p p e n s to e v e ry o n e at lea st o n ce in a w h ile b u t co n sta n t
o ve rtra in in g (w hich re a lly is c o n s ta n t u n d e r-re c o v e rin g ), e s p e c ia lly w h ile c u ttin g , can re a lly im p a ct y o u r stre n g th , yo u r
m o o d, and e ve n y o u r a d h e re n c e to y o u r diet.
The m ore v o lu m e you do, th e m ore re c o v e ry necessary, and b e in g on a c a lo ric d e fic it cuts in to y o u r re c o v e ry ability. This
is w h y you ty p ic a lly re d u c e y o u r tra in in g v o lu m e w h e n on a c u t ve rsu s w h e n y o u ’re on a g a in in g phase. You id e a lly still
w a n t to have as m uch v o lu m e as y o u can p ro p e rly re c o v e r fro m b u t its b e tte r to be s lig h tly c o n s e rv a tiv e ra th e r th a n e rrin g
on th e side o f d o in g as m uch as yo u p o s s ib ly can and u n d e r-re c o v e rin g (o ve rtra in ing ). W e also w a n t yo u to fo c u s on yo u r
s tre n g th and m a in ta in in g o r im p ro v in g y o u r squat, d e a d lift, b e n ch p re ss and o th e r m a jo r lifts. It g e ts h a rd e r and h a rd e r to
d o th a t if y o u ’ re d o in g d o z e n s u p o n d o z e n s o f sets and b e a tin g y o u rs e lf in to th e g ro u n d .
W h a t a re th e p a re n th e s is “ ( ) ’’ fo r?
Exercises in p a re n th e sis “ ( ) ” are o p tio n a l, and th e sets and reps fo r th e m are also in p a ren th e sis. T h e se e xe rcises are here
fo r m ore v o lu m e a n d /o r e xe rcise s e le c tio n fo r th o s e w h o m ay d e s ire o r re q u ire it. I w o u ld re co m m e n d d o in g th e o p tio n a l
e xe rcises m o re fo r a d va n ce d tra in e rs (those w ith 3 o r m ore ye a rs o f sm art lifting).
S tarting w ith th e lo w e r b o d y w o rk o u ts , y o u ’ll see th a t th e th ird e xe rcise fo r each leg d a y is in p a renthesis. If m a in ta in in g or
im p ro v in g y o u r s q u a t and d e a d lift d u rin g th is c u t is m ore im p o rta n t to you than h a ving a little b it o f e xtra va riety, d o m ore
sets o f sq u a ts and d e a d lifts and d o n ’t d o th e th ird e xe rcise in p a re n th e sis (unless yo u have a to n o f tim e and y o u ’re an
a d va n ce d lifter).
If you d e c id e yo u w a n t to d o th e leg press on “ L o w e r A” and it’s y o u r firs t w o rk o u t, I’d re co m m e n d a im in g fo r less sets on
th e sq u ats so th a t yo u have a p la ce yo u can w o rk up fro m . Sam e th in g g o e s fo r th e G lu te Ham Raise (GHR) o r R everse
Lunge on y o u r “ L o w e r B” day.
You’ll also see so m e Leg curls, leg e xte n sio n s, h ip a b du ctor, and hip a d d u c to r e xe rcise s p u t in to p a re n th e sis on th e lo w e r
b o d y days. I in c lu d e th e sets a nd reps in p a re n th e sis if th e s e t/re p ra n g e is d iffe re n t th a n th e re q u ire d lift. If th e o p tio n a l lift
has th e sam e s e t/re p ra n g e as th e re q u ire d lift, I d o n ’t in c lu d e an extra s e t/re p ra n g e in p a renthesis.
W h a t d o e s S S /A LT m e a n ?
SS m eans “ S u p e rs e t”, and ALT m eans “A lte rn a tin g S e t”. The o n ly s ig n ific a n t d iffe re n c e b e tw e e n th e tw o is th a t w ith a
su p erse t, yo u ty p ic a lly d o n ’t rest b e tw e e n o ne e xe rcise and th e se co n d , w h e re a s w h e n y o u ’ re d o in g a lte rn a tin g sets,
y o u ’ re re stin g e v e n ly b e tw e e n th e tw o (usually a little b it less th a n a fu ll re stin g p e rio d th a t y o u ’d n o rm a lly take).
A s u p e rs e t m ig h t lo o k like:
Leg Curl x 1 2 ----- no r e s t -------Leg E xtension x 1 2 ------Rest 2-3 m inutes, re p e a t
The a b o ve d o n e in A lte rn a tin g Set fashion:
Leg Curl x 1 2 ----- 3 0 -6 0 sec r e s t --------Leg E xtension x 1 2 -------- 3 0 -6 0 sec rest, re p e a t
I ty p ic a lly re c o m m e n d a lte rn a tin g sets m uch m o re th a n su p e rse ts fo r im p ro v e d p e rfo rm a n ce .
C a n I s u p e rs e t (SS) o r a lte r n a te (ALT) o th e r e xe rcise s?
A b so lu te ly. B ice ps and tric e p s are th e e a sie st m uscle g ro u p s to p a ir to g e th e r.
You c o u ld also p a ir an arm exe rcise w ith w ith side lateral raises and an arm e xe rcise w ith fa c e p u lls o r rear b e lt flyes. I
p ro b a b ly w o u ld n ’t p a ir a b ic e p m o v e m e n t w ith u n d e r-g rip fa ce pulls th o u g h .
W hen it co m e s to c o m p o u n d lifts, I’d ty p ic a lly re c o m m e n d a g a in s t s u p e rs e d in g o r a lte rn a tin g th e m to g e th e r. N e v e r pair
yo u r p rim a ry lift o f th e d a y w ith a n y th in g else.
H o w m a n y s e ts s h o u ld I do?
T h e re is a ra n g e fo r th e n u m b e r o f sets p re s c rib e d fo r a c o u p le d iffe re n t reasons
• Tim e a llo w a n c e fo r liftin g w e ig h ts
• A re you d o in g th e exercises in p a ren th e sis “ ( ) ”?
о If y o u ’re d o in g th e o p tio n a l th ird e xe rcise on th e L o w e r w o rko u ts, aim fo r less sets on yo u r squats and d e ad lifts.
• V o lum e re q u ire d to p ro gre ss (the lo n g e r y o u ’ve b e e n lifting, th e m ore to ta l sets and v o lu m e you re q uire to increase
yo u r stre n g th )
• F le xib ility fo r if th e w e ig h t fe e ls re a lly heavy - d o less sets
• Room fo r if y o u r w o rk in g w e ig h t fe e ls really lig h t - d o m ore sets
• D id yo u s u d d e n ly g e t a p h on e call and yo u have less tim e to w o rk out?
о A im fo r th e lo w e r side o f th e s e t range, s k ip th e o p tio n a l exercises.
If y o u ’re ju s t sta rtin g o u t on th is pro gra m , g o w ith th e lo w e r n u m b e r o f sets first, and th e n w o rk y o u r w a y up fro m th e re .
Exercise S election: W h ich e x e rc is e s s h o u ld I p ic k ?
As yo u can see, th e re is q u ite a lo t o f ro o m fo r in d iv id u a l ch o ic e . M y re c o m m e n d a tio n s are th e lifts I p u t firs t in th e lists. If
y o u ’re having tro u b le p ic k in g b e tw e e n o ne e xe rcise and th e next, I re c o m m e n d g o in g w ith th e o n e s y o u ’re m o st fa m ilia r
w ith . Go w ith th e e xe rcise s th a t yo u can a ctu a lly p e rfo rm w ith w h a te v e r gym m e m b e rsh ip and e q u ip m e n t yo u m ay have
access to. Som e gym s m ig h t n o t have a leg press, o r th e one(s) th e y have re a lly m ay h u rt yo u r lo w e r back. So y o u ’d p ick
s o m e th in g b e sid e s leg press. M o st gym s d o n ’t have a GHD (G lu te -H a m -D e ve lo p e r m achine) to p e rfo rm GHR’s (glue ham
raises).
F actor in y o u r g o als as w e ll as a ny s o rt o f inju rie s o r n a g g in g p a in ts yo u m ay c u rre n tly have. Go w ith e xe rcises th a t d o n ’t
cause pain. M o st im po rta n tly, g o w ith p re fe re n ce .
L o w e r B o d y W o rk o u t Key Points & C o n sid e ra tio n s:
• Every w o rk o u t invo lve s som e so rt o f push (squat, lun g e o r leg press) m o ve m e n t and som e so rt o f h ip h in g e (deadlift,
h ip thrust, GHR) m o ve m e n t
• The n e x t p rio rity is a leg curl m ust be d o n e at least o n c e a w e e k fo r c o m p le te d e v e lo p m e n t o f th e ham strings (Leg
e xte n sio n s a re n ’t as n e cessa ry to d o fo r full q uad d e v e lo p m e n t)
• C alves are to be h it tw ic e a w e e k, w ith a b e n t kn e e (seated) c a lf raise b e in g h it at least o n ce and a stra ig h t-kn e e
(standing o r leg-press) c a lf raise a t least o n c e a w e e k
• I h ig h ly s u g g e s t p e rfo rm in g a unilateral c o m p o u n d leg m o v e m e n t at least o n ce a w e e k, w h e th e r it’s a lun g e variation,
a B ulgarian s p lit squat, o r a sing le -le g leg press •
• If m axim um sq u at p e rfo rm a n ce is a personal goal o f yours, c o n s id e r fro n t sq u a ttin g as yo u r se co n d a ry m o ve m e n t on
y o u r Low er В w o rk o u t. This w ill g ive a p e rfo rm a n c e c a rry o v e r to Low er A, y o u r sq u at day. Also, aim fo r m ore sq u at sets
on L o w e r A, and a d ju st th e v o lu m e o f th e rest o f th e w o rk o u t if necessary
U p p e r B ody W o rk o u t Key Points & C on sid era tio n s:
• Every w o rk o u t co n ta in s at least: 2 pushes, 2 pulls, b i’s, tri’s, side lateral raises and re a r delts
• We push, th e n pull, th e n push, th e n pull. This w ill g ive us th e b e st o verall p e rfo rm a n ce ve rsus h ittin g tw o pushes back
to back and tw o p u lls b a ck to back.
• In re g ard s to y o u r BACK m uscles, fo r full and balanced d e v e lo p m e n t, o v e r th e co u rse o f th e tra in in g w e e k w e w ant:
о 1 ve rtica l pull w ith e lb o w s “tu c k e d ” fo rw a rd (neutral g rip p u lld o w n s/p u llu p s)
о 1 ve rtica l pull w ith e lb o w s m ore fla re d o u t (p ron a te d m e dium to w id e g rip pulldow ns)
о 1 h o rizo n ta l pull (row) w ith e lb o w s “tu c k e d ” in (DB Seal Row, DB row, clo se /n e u tra l g rip ca b le row, B arbell row)
о 1 h o rizo n ta l pull (row) w ith e lb o w s w id e /fla re d (chest su p p o rte d row, B arbell Seal Row, P endlay Row to u p p e r
chest, ca b le row to u p p e r chest)
• In re g ard s to y o u r trice p s, w e p re fe ra b ly w ant:
о 1 exercise sp e c ific a lly ta rg e tin g th e lateral head (Standing C able Tricep Pushdow ns)
о 1 exercise sp e c ific a lly ta rg e tin g th e long head (My to p tw o re co m m e n d a tion s: P reacher Tricep M achine o r th e
O ve rh e ad C able Tricep E xtension w h e th e r w ith a rope, bar, V-bar, or single arm at a tim e. O th e r and less fa vo rite
re co m m e n d a tio n s: French Press, JM press, o r Lying Triceps E xtensions - S kullcrushers are ju s t o ne sp e cific
ve rsio n o f th e m (I’m n o t a h u g e fan, th e y seem to d e s tro y m y e lb o w s o v e r tim e, and sam e g o e s fo r a lo t o f
pe op le )
• W hen it co m e s to Biceps:
о The su p in a tin g D um bbell Curl co vers b oth fu n c tio n s o f th e b ic e p s (flexion and su p in a tio n) and is a g re a t bangfo r-b u c k exercise
■ It can be d o n e on b oth u p p e r b o d y days if d e sire d . O r y o u can d o it o n ce p e r w e e k and d o a b a rb e ll o r EZ
bar curl on th e o th e r u p p e r day.•
• Chest:
о 1 to 2 exercises fla t pressing exercises p e r w e e k
о 1 to 2 inclin e pressing e xe rcises p e r w e e k
• Traps:
о D e a d liftin g sh ould c o v e r th e tric k fo r a lo t o f p e o p le
о O p tio n a lly h it Shrugs 1-2 tim e s a w e e k (not a d ja c e n t to a d e a d lift day)
о (I d o n ’t d o shrugs fo r th o s e w o n d e rin g )
• Abs:
о Placed at th e en d o f y o u r leg days, a lte rn a tiv e ly th e y can be d o n e on u p p e r b o d y days, as long as it’s n o t th e day
b e fo re a leg day
Strength and V olum e C ontrol fo r th e Six Pack Shredded:
D e p e n d in g on y o u r sta rtin g b o d y fa t p e rc e n ta g e , m ost p e o p le , e s p e c ia lly in te rm e d ia te s, sh o u ld be a b le to c o n tin u e
b u ild in g s tre n g th on th is pro gra m fo r a va ria b le a m o u n t o f tim e and p o u n d s o f fa t lost. If y o u c o n tin u e y o u r fa t loss long
e n o u g h , a d va n ce d tra in e rs and in te rm e d ia te s a lik e w ill reach a p o in t w h e re incre a sing stre n g th (w hile c o n tin u in g to lose
fat) b e co m e s p ra c tic a lly an im po ssib ility. For a lo t o f p e o p le , p re ssin g s tre n g th w ill be th e firs t to ta k e a hit. T hen th e squat.
Th e n th e d e a d lift. E verything e lse w ill ta ke a h it b e tw e e n . W hen s tre n g th incre a se b e co m e s fu tile , s tre n g th m a in te n a n ce
n e e d s to b e co m e th e goal. It's p a rt scien ce , p a rt art.
H e re are som e key tip s fo r m axim um stre n g th m a in ten a n ce:
• A vo id h ittin g fa ilu re on heavy c o m p o u n d lifts; lea ve at least a rep in th e ta n k on m ost sets. Ideally, th e last se t o f a
c o m p o u n d lift sh ould e nd w ith ju s t 1 rep le ft in th e tank.
о Isolation m o ve m e n ts can still b e tra in e d to failure, sp e c ific a lly and m ost e sp e cia lly th e last se t o f an isolation
exercise.
• Low er y o u r vo lum e: As th e d ie t co n tin u e s and g e ts rougher, lo w e r th e n u m b e r o f sets y o u ’re co m p le tin g to th e lo w e r
e nd o f th e sets range.
• Keep in te n s ity high: d o n ’t skip o r avoid th e s tre n g th w o rk . As long as you fo llo w th e pro gra m yo u sh o uld b e fin e here.
о W hen you must, lo w e r th e w e ig h t a little b it to ke e p y o u rs e lf w ith in th e se t and re p range and to a vo id hitting
failure
• D o n ’t o v e rd o y o u r cardio, e sp e cia lly p re -w o rk o u t on a leg day. If y o u ’re fo llo w in g th e ca rd io g u id e lin e s, you sh ould be
fine.
• S low y o u r cut. You’ll m aintain m ore stre n g th on a sm aller ca lo ric d e fic it than a la rg e r d e ficit. T h a t said, reg ard less o f
h o w se ve re y o u r d e fic it is, o n ce you g e t d o w n b e lo w 8% b o d y fat, stre n g th loss b e com e s p re tty sign ifica nt, and
e sp e cia lly u n d e r 6% b o d y fat. (Still, a sm aller d e fic it can p ro b a b ly help w ith m ore stre n g th retention.) •
• MENTALITY! If you te ll y o u rs e lf w h e n e n te rin g th e gym th a t y o u ’re g o in g to have a cra p p y w o rk o u t and th e w e ig h ts are
g o in g to fe e l heavy as hell, y o u ’re g o in g to have a w o rs e w o rk o u t than e n te rin g th e gym w ith a calm , co o l co n fid e n ce
th a t y o u ’re g o in g to d o y o u r b e st to nail y o u r program and lift th e s e w e ig h ts to th e b e st o f yo u r ability.
о Even as stre n g th gains d im in ish , halt, and pe rha p s even d e clin e, re m e m b e r th a t p o un d fo r p o u n d (relative
stre n g th ) th is is m ost like ly th e s tro n g e s t y o u ’ve e ve r been. For m any o f you, yo u m ay also be at y o u r a b solu te
stre n g th p e a k (truly th e s tro n g e s t y o u ’ve e v e r been). As you c o n tin u e yo u r diet, re m e m b e r to n o t b e hard on
yourself. This is ju s t a natural p a rt o f e v e ry o n e ’s jo u rn e y . A ll yo u can d o is yo u r best.
R em e m b e r th a t y o u ’ ll m a in tain m o re o f y o u r s tre n g th if y o u ’re tra in in g in te llig e n tly and g e n e ra lly lea vin g a t least 1 re p left
in th e ta n k on m o st o f y o u r c o m p o u n d m o ve m e n ts, e s p e c ia lly y o u r p resses and yo u r sq u a t and d e a d lift.
i Do y o u Increase y o u r P rotein As yo u Lose W eight?
Increasing Protein as you G e t Leaner
In th e b e g in n in g , w e d e te rm in e d p ro te in in ta k e b a s e d on b o d y fa t p e rc e n ta g e a n d b o d y w e ig h t. We p ic k e d a h ig h e r
p ro te in m u ltip lie r th e le a n e r th a t w e w ere. S ince w e lo s e b o d y fa t d u rin g th e p ro g ra m , d o w e n e e d to a d ju s t o u r p ro te in
(in cre a se it)?
No, you k e e p y o u r p ro te in in ta ke (in te rm s o f gram s) th e sam e fro m sta rt to finish. T h e initial p ro te in ta rg e t co n tin u e s to be
th e ta rg e t. Yes, y o u r b o d y fa t g o e s d o w n , b u t so d o e s y o u r b o d y w e ig h t. In actuality, as you d ie t, y o u 're in cre a sin g yo u r
p ro te in as a p e rc e n ta g e o f y o u r to ta l c a lo rie s w ith each d ro p in ca rb s o r fa ts th a t yo u take.
T h in k o f it like this. L e t’s say y o u ’re 2 0 0 lbs at 24% b o d y fat. You g o w ith th e 1.0x m u ltip lie r and co n su m e 2 0 0 g o f protein
th ro u g h o u t y o u r d ie t. N ow , yo u ask, “ D o I need to in cre a se th e p ro te in as I g e t le a n e r? ”
In 12 w e e ks, it w o u ld be re a listic to lose b e tw e e n 6 a nd 12% o f y o u r sta rtin g b o d y w e ig h t. Let’s say yo u d ro p p e d th e full
a m o u n t (2 0 0 lbs m inus 2 4 lbs). You’re n o w 176 lbs and a ro u n d 12% b o d y fat, g ive o r ta ke . If yo u w e re to re ca lcu la te yo u r
m a cros d u rin g th is p a rt o f y o u r c u t (w hich w e d o n ’t do, it’s n o t necessary), y o u ’d e ith e r m u ltip ly y o u r b o d y w e ig h t b y th e 1.1
or 1.2 p ro te in m u ltip lie r; y o u ’re rig h t in th e m id d le o f tw o brackets.
(From Earlier)
If y o u ’re 35% b o d y fa t or higher, g o w ith th e 0.8x m u ltip lie r
If y o u ’re 25-35% b o d y fat, g o w ith th e 0 .9 x m u ltip lie r
If y o u ’re 16-25% b o d y fat, g o w ith th e 1.0x m ultiplier.
If y o u ’re 15-12% bodyfat, go w ith the 1.1x multiplier.
If y o u ’re 12-9% bo dyfat, go w ith th e 1.2x m ultiplier.
If y o u ’re 8% b o d y fa t o r low er, g o w ith th e 1.3x m ultiplier.
176 x 1.1 = 193.6
176 x 1.2 = 211.2
You can see th a t 2 0 0 gram s o f p ro te in is rig h t a b o u t in th e m id d le and th a t y o u w o u ld n ’t n e e d to c h a n g e y o u r p ro te in
d u rin g a cut.
i W h a t A b o u t C arb C ycling?
W h ile sin g le day re fe e d s, 2-3 d a y re fe e d s, and 1-3 w e e k d ie t b re a ks are all te c h n ic a lly ve rsio n s o f carb cyclin g , m ost
p e o p le th in k o f carb c y c lin g as having high carb days, lo w c a rb days, and so m e tim e s m e d iu m o r ze ro ca rb days
th ro u g h o u t a w e e k . T h e n u m b e r o f c o m b in a tio n s and p o s s ib ilitie s are a lm o s t e n dle ss. D ue to fla sh y title s, clickb a it, and
se n sa tio n a lis t articles, p e o p le have b e e n led to b e lie v e th a t s im p ly c yclin g y o u r carbs in a p a rtic u la r (or any) fashion,
alone, spurs fa t loss. F o rg e t a d e fic it, ju s t cycle carbs! (Just K idding)
U n fo rtu n a te ly, yo u ca n ’t d e fy th e law s o f th e rm o d y n a m ic s , no m a tte r h o w yo u c ycle y o u r carbs. W ith v e ry fe w e xce p tio n s,
if yo u c ycle y o u r carbs and y o u ’re still in a n e t c a lo ric su rp lu s in sid e th e c o n fin e s o f a w e e k , o r w h a te v e r fra m e o f tim e,
y o u ’ll b e g a in in g tis s u e (fat/m uscle). If y o u ’re in a n e t w e e k ly c a lo ric d e fic it, y o u ’ll lo se tissu e (fat a n d /o r m uscle).
D o n ’t fo rg e t, ha vin g a re fe e d d a y p e r w e e k is e s s e n tia lly a 6 lo w carb d a y / 1 high ca rb day ve rsio n o f carb cyclin g . A 2 day
re fe e d is a 5 lo w / 2 high v e rs io n o f carb cyclin g . A n d 3 d a y re fe e d s are 4 lo w / 3 high o r 11 lo w / 3 high v e rsio n s o f carb
cyclin g .
Instead o f having ca rb s s e t at 3 o r 4 d iffe re n t levels a cross th e w e e k (Zero, low, m e dium , high), I th in k h a ving ju s t “ lo w
d a ys” and “ high d a y s ” is a lo t s im p le r fo r m o st p e o p le .
*The E xception I m e n tio n e d w as fo r c o m p le te ly u n tra in e d o v e rw e ig h t in d iv id u a ls at a ca lo ric d e fic it w h o are p u ttin g on
m u scle at a w e ig h t gain g re a te r th a n th e w e ig h t o f th e fa t th e y ’re losing.
El W h a t do I d o if I'm vegan?
W h ile v e g e ta ria n s can still co n s u m e e g g and d a iry (and th e re fo re w hey), ve g a n s d o n ’t. It can be a little h a rd e r fo r ve g a n s
w h o are in to w e ig h t tra in in g to h it th e ir p ro te in goals. U sing th is as an excuse to g e t in less p ro te in m ig h t n o t b e th e best
idea b e ca u se ve g a n s ty p ic a lly n e e d e ve n m o re p ro te in th a n n o n-ve g a ns. This is b e cau se m any ve g a n p ro te in so u rces are
ty p ic a lly in c o m p le te (lacking in o n e o r m ore e sse ntia l a m in o acids).
V egan “c o m p le te p ro te in s ” in c lu d e legum es, seeds, grains, and v e g e ta b le s like ch ickp e a s, b la ck beans, and ca shew s. You
m ig h t th in k , “ Oh, I like ca shew s! I’ll ju s t e a t a to n o f cashew s.” No, hold up. This d o e s n ’t m ean th a t th e s e fo o d s are 100%
p ro te in and have zero fa ts o r zero carbs, it ju s t m eans th a t th e fo o d so u rce has an a d e q u a te p ro p o rtio n o f a m in o acids
(the b u ild in g b lo c k s o f p ro te in ) and can be c o n s id e re d a c o m p le te p ro te in .
V egan p ro te in p o w d e rs such as so y p ro te in o r a p la n t-b a se d p ro te in p o w d e r w ill b e in c re d ib ly h e lp fu l fo r re a ch in g yo u r
p ro te in goal p e r day.
Lentils, len til flour, nuts and seeds, flax, chia and hem p, b la ck b e an s (I re c o m m e n d e a tin g it w ith rice), Ezekiel bread, and
oats, are all high p ro te in fo o d s th a t ve g a n s can ta k e a d v a n ta g e of. M any v e g e ta b le s such as spinach, kale, b ro cco li,
Brussel sp routs, also have p ro te in th a t w ill c o n trib u te to w a rd s y o u r d a ily total.
*lt m ay be a g o o d idea fo r so m e in d iv id u a ls to aim fo r a s lig h tly h ig h e r p ro te in in ta ke if th e y are a ve g a n co m p a re d to if
th e y are not, b a sed on c o m p le te /in c o m p le te p ro te in s*