Well here I sit, not feeling good about not being jacked and tanned enough with pool season in full swing and summer back on top of me.
In the past couple of months I've done both Intermittent Fasting and now Carb Backloading, and I'm no closer to being leaner for summer than I was a few months ago. My conditioning work is high enough, and I'm basically in the gym everyday.
That only leaves 1 culprit.
I've said all along I don't need a lot of calories to gain weight. People often can't believe how little I can eat to maintain my weight. So generally in order to lose fat, I need to get into the 2300-2500 calorie range on a day to day basis consistently for some time, before that extra layer of fat starts falling off. Right now with the carb back loading, that isn't happening. I don't need to take 6 months to drop 10 pounds. 10 pounds. 10 pounds would essentially put my back under 10% bodyfat for summer, which is what I want. Not just because of "looks" but because, as I've written for some time, I need to be a BIGGER 242 to hit some of the goals I am after. A bigger 242 means me being leaner at 245 or so, than I am now.
Now it's not like I'm some fat ass at the moment. Hardly. Buuuuut I can feel my bodyweight climbing and I can feel myself slowly pushing more towards that 15% limit range I talk about so very much.
So it's time to do what I know works. Namely, my shake diet for a couple of months, with a carb load day here and there, and keep everything else the same.
Now here is the good part. I really like carb backloading, and I'm 100% certain it will be the method I use to gain quality mass once the summer is over. However my goals right now, for the year, don't allow enough time for me to continue to do carb backloading. It's not giving me what I want at the moment. Namely, to shed bodyfat as fast as possible. I need to be very lean by the end of summer, so I can slowly eat back up to 245 or so, and be even leaner at that weight.
Honestly, I'm so close I don't think it will take much effort. I'm between 251 and 253 most days and if I took off 15 pounds of pure fat right now, I'd be pretty fucking lean at 238 or so. My guess is, my weight will drop well below that once I get back on my shake diet because of water and glycogen loss. So I am going to try and shoot for a very lean 230.
So to give kind of a high level overview from a diet and training perspective, here is how I plan to roll things out for the rest of the year.
Summer - Shake diet, emphasis on conditioning - 2 big sessions a week, 4-5 small sessions, work to get bodyweight to 228-230. Try not to be overly concerned about strength during this time.
Fall - Carb backloading, emphasis on mass building and hitting rep PR's, 2-3 big sessions a week, 3 small sessions, conditioning maintenance. Slowly push weight up, heavy weight and high reps.
Winter - Carb backloading, Strength Peaking for meet (strong-15) with minimized assistance work, if any. Goal of 1800 beltless total. 650/450/700.
Basically, my shake diet starting next week will look like so......
Meal 1 - MRP
Meal 2 - MRP
"Meal" 3 - BCAA
Train
Meal 4 - Grilled chicken, turkey, fish, or lean red meat with veggies
Meal 5 - MRP or Cottage Cheese
I am not going to worry about my strength during this time. What I mean by that is, if it drops, it drops. I'm not going to fret it. I say this just as much to convince myself as I do you. Because I know I will hate it, and be more pissed off than a feral female cat in heat, trying to keep from getting fucked, as my strength wanes.
However the big picture here is a bigger leaner me. And summer time really isn't the time to be carrying around extra adipose. Heat isn't conducive to big eating, and let's face it, most people want to be outside doing shit and having fun for summer. I've put over 2 decades into this shit. I love living life. And I'd personally rather be out doing sprints, at the pool, taking a bitching vacation and shit like that, than shoveling my face for a fucking winter time meet. No way, no how.
So look for me to drop some extra EL BEE's over the next 5-6 weeks. Training won't change.
Monday - small session #1
Tuesdays - Big Session #1 Upperbody
Push
Pull
Tuesday - small session #2
Wednesday - small session #3
Thursday - small session #4
Friday - off
Saturday - small session #5
Sunday - Big Session #2 Lowerbody
Just the diet. My plan is to not cheat at all for 6 weeks and be where I need to be.
Anyone who wants to hop on board for the next 6 weeks with me, get on board. The whole plan is right there.
I did a shake diet a few years ago and felt like total ass most of the time. Totally worked with respect to shedding body weight and if I was looking for a quick fixed, that may very well be my go to, but now way am I doing it now.
ReplyDeleteDon't forget to load up those shakes with flax or something along those lines and make sure you eat enough veggies are in meal four to choke a horse. You gastrointestinal system will thank you.
Uhhhhh I've used my shake diet for years. I have even written about it several times now.
DeleteI'm about to take the plunge into a shake diet myself. Any recommendations as far as shakes and BCAA's go?
ReplyDeleteI'm probably going to be with Labrada Lean Body this time. for BCAA I always go USP Labs.
DeletePaul, I've been toying with this, and have been slowly trimming up (and losing bench strength, heh), but wanted to see if you had any pointers. It's inspired by stuff you've written, so I hope I'm not screwing it up!
ReplyDeleteOff-Day:
Morning - MRP after I get to work, or after steady-state.
Lunch - MRP or Meat
Optional Snack - MRP or hand-full of mixed nuts
Dinner - Meat and Vegetables
Training Day:
Morning - MRP after I get to work, or after steady-state.
Lunch- Meat and Vegetables
Snack - PBnJ and/or MRP mixed with coffee
Train
Snack - MRP
Dinner - Meat and Vegetables
I've also backed my training out from every other day (at the end of your UB/WCS program), to every third day. I'm around 200-205, and trying to trim up for something I'm doing in late June-July. At that weight, what changes do you think might be advisable?
I'd limit options. Make the MRP a solid choice for whatever meal instead of having an option such as nuts or meat. This just keeps it simpler.
DeleteStarted Jamie's predator diet for fatties on 5/16, weighing in at 185 and close to 25% bodyfat. 6'0", going to be cutting down to 155 if I don't lose what little muscle I have. Hard to get used to replacing meals with protein shakes psychologically, although they do really help keep hunger in check.
ReplyDeleteSo I'll be on board with you for the next 6 weeks, and then some.
welcome to the club.
DeleteI've done this many times and it works really well. After a while you do miss eating food, but for me that usually takes months. Especially if the bodyfat is falling off at a nice clip.
I may throw in some brown rice or a sweet potato with the dinner on some training days, or even do some carb loading type stuff AFTER I get lean enough again.
Paul, this is not really related to this post, but how do you perform Barbell Hack Squats? I tried them today and it felt absolutely retarded. I would lift it off the ground, then push it into my hamstrings until it somehow ended up being under my ass. Felt like half the resistance was my own hamstrings and friction.
ReplyDeleteIt probably looked a bit like this:
http://www.youtube.com/watch?v=wESDtztItnE&feature=related
Except I think I spent even more energy driving it into my legs. It felt really really awkward.
They are most def awkward. You will just have to play with it a bit to get the right feel for em. Good movement though.
DeleteYou must drop the EL BEEs to avoid EL BEETUS!
ReplyDelete"I am not going to worry about my strength during this time. What I mean by that is, if it drops, it drops."
I have finally come to grips with this. I've spent the past two years avoiding getting lean because I've clung to the excuse "fuck getting weaker." What's really dumb is I got stronger going from 230->215 while prepping for a meet, but post-meet I got lazy and stupid again.
So back to the diet, conditioning, walking a lot, and simplifying my training (2 days a week). If I get weaker, oh well, I'll just get stronger once I'm lean.
Exactly. You don't really get weaker from the loss of body fat, it's the lack of energy (food) coming in, and the drop in ATP that causes it.
DeleteShit. You know I never thought of that. I had a really weak couple of sessions last week, and I was all "wtf is going on?" Then I added up my calories, and I had been stupid low for a few days, like 1400 (I typically lose weight with ~2000-2200 cals a day). Makes sense.
DeleteHey Paul,
ReplyDeleteI got a question on you for conditioning and diet. I just started to get back doing cardio, it has been messing with my squat big time. I'm only doing a 20min jog(slow jog 6.0-6.5 treadmill says)...with 10-20min walking added. I'm about 215 at around 20% BF. Cardio I've always hated, but I'm at the point that I realize I need it. Ever since I got rid of it felt like my body wanted it again.
I need to get down to at least 180 and get Bodyfat under control for good, should I just suck it up like you were saying in the post and deal with the weaker squats?
Diet is high protein, low carbs, mod fats. I hit about 2500 calories with 1 carb up day per week.
Yup. Just deal with it. When your legs get conditioned it will come back.
DeletePaul, say you were suprised with a trip to Jamaica and you leave in about 4 weeks, but you look like the stay puff man. What would you do to try and look less shitty? Im not looking for a miracle, but I wasn't expecting this and now that I am older the old tricks aren't working anymore. Thanks, love the blog.
ReplyDeleteThe exact plan I outlined above. Without deviating from it at all.
DeleteOk consider me in then. What do you aim for in protein intake?
Deletewhat exactly will be in this MRP and how mnay cals,fat,carbs,n protein?
ReplyDeletecasey
Did you read through the comments?
DeleteFor the MRP do you mix the Labrada Lean Body in water? How many scoops of powder?
ReplyDeleteI get the packets dawg. Makes it easier.
DeleteAnd yes in water.
Which type of Labrada will you use? The regular or the carb watchers?
ReplyDeleteRegular.
DeleteMan I tried your shake diet for a few weeks some time ago and my energy was super low. Very hungry all the time (used Labrada Lean Body), tired, beyond the normal I'm in a caloric deficit shittiness.
ReplyDeleteMaybe I should've upped the shake size, or added something like roughage w/ the shakes just to fill the stomach--no longer than shake diet though. Maybe not for me. You don't experience overly bad hunger/low energy?
Nope. But you gotta remember, I train hard as fuck most of the time on like 2500-2800 cals a day. and according to all calcs I shouldn't be able to do that at 245-250 pounds.
DeleteTrue. I think i see what you're logically doing, so maybe I'll have to maintain the idea and make it work.
ReplyDeleteI like the approach of attacking that type of goal hard and quick.
Dave let's put in some carb load days and some extra fats after say, 14 days in order to balance out energy levels. I'll talk about that today.
DeleteIn your new split you just outlined where does your conditioning fit into? Also, I was curious what your conditioning maintenance looks like. Thanks again, your blog has helped me tremendously.
ReplyDeleteConditioning is every morning. Steady state, 30 minutes.
DeleteIf I bump cals this low, I don't try to go do interval stuff.
Maintenance would just mean I drop to steady state and/or interval work to 2-3 times a week. Usually 1 interval and 2 steady state.
I may very well be joining you on the shake/PSMF routine soon. I've done it once before (a three-month run) and it's effective but fuuuuuuuuuuuck it's tough to lift anything. I have had similar experiences with strength loss when cutting heavily.
ReplyDeleteReally enjoying your blog, by the way!
J.T. - What I may do here is a 10-14 day run as written, then add in some carb up times, like a high carb day every 4th day, and add in fats after that too.
DeleteGoing to ponder on it today.
The labrada has a decent amount of carbs doesn't it? One thing I find really helps hunger with shake only meals is something like a little turkey breast. Low fat, low carb, but actually puts something in your stomach.
DeleteI'm curious to see your thoughts either way.
Yes it does. I don't fret carbs like most people do, tho.
Delete