TEH PLAN
here is my 1337 PL@N FOR TEH D13T:
M-F:
5 to 6 meals per day as follows:
1. 2 servings ON Complete Protein Diet: 400 Calories, 70g protein. Optional addition of 1 cup strawberries, adds another 75 cals. and 20g carbs. I'm going to start cutting this down now, though...
2-4: at least two, but as many as four times a day, make 2 servings of ON 100% Casein. Per "meal" this is 46g protein and 240 calories, 8g carbs
meal 5: here I eat a portion of my daily ground beef (1.5-1.8lbs). I was eating the entire 1.5lbs or so, but I will try cutting down to see if I feel a little better during my workout, as this is pre-workout. The beef is seared rare in coconut oil.
meal 6: the remainder of my meat, plus 1 serving ON Complete Protein diet w/strawberries or yogurt. Ideally this is plain yogurt, but if flavored yogurt (vanilla) must be used, omit strawberries to keep carbs down! Also, on non-training days there is no meal 6!!
totals:
carbs: less than 100 on training days, as close to zero as possible on non training weekdays
fat: not important. Kept low by virtue of eating meat once per day. about 100 grams, not counting fish oils
calories: 2500-3000
protein: 381
There should be more 2500-ish days than 3000 days. There will be one day per week when I can go OVER 3000, but one day a week also where I stay closer to 2000. Daily totals will be accounted for. Should be easy given that I am putting the same thing in my pie hole every damn day.
Weekends:
Saturday can be binge day where I eat any meat that I want, plus some cheese. Calories can liberally go above 3000, with lots of fat. Sunday is best reserved as a low cal day with the food centered around working out (pre and a post workout solid meal, no breakfast, and one high protein snack at night. No fruit.)
Supplements: Official ZMA experimentation begins tommorow 2/19. 1 cap in AM, 2 before bed. If "window" is missed, skip ZMA. 15g fish oil, 4-8g C, 400iu E, and 200mg B6 in the AM are also called for.
water: 2 gallons a day
The TRAINING
-- based on principles from Practical Programming
-- using Heavy, Medium, Light format
-- Main lifts are squats, push presses, power cleans with front squats, incline bench press, and military press, along with Good Mornings as assistance
-- break up typical 3-day setup into 4 days, with the 2 heaviest days back-to-back as shown in the first post.
-- Using double progression for front squat, push press, mil press, and power clean. Using straight linear for squats and good mornings.
-- Most pressing goal is to get a 405x5 squat, then after that get back to the 3 plate front squat for 3's, 300xreps in the push press, and 275x5's in the hang power clean (would be a PR)
-- Patiently staying with this setup for as long as possible
Stay Tuned
M-F:
5 to 6 meals per day as follows:
1. 2 servings ON Complete Protein Diet: 400 Calories, 70g protein. Optional addition of 1 cup strawberries, adds another 75 cals. and 20g carbs. I'm going to start cutting this down now, though...
2-4: at least two, but as many as four times a day, make 2 servings of ON 100% Casein. Per "meal" this is 46g protein and 240 calories, 8g carbs
meal 5: here I eat a portion of my daily ground beef (1.5-1.8lbs). I was eating the entire 1.5lbs or so, but I will try cutting down to see if I feel a little better during my workout, as this is pre-workout. The beef is seared rare in coconut oil.
meal 6: the remainder of my meat, plus 1 serving ON Complete Protein diet w/strawberries or yogurt. Ideally this is plain yogurt, but if flavored yogurt (vanilla) must be used, omit strawberries to keep carbs down! Also, on non-training days there is no meal 6!!
totals:
carbs: less than 100 on training days, as close to zero as possible on non training weekdays
fat: not important. Kept low by virtue of eating meat once per day. about 100 grams, not counting fish oils
calories: 2500-3000
protein: 381
There should be more 2500-ish days than 3000 days. There will be one day per week when I can go OVER 3000, but one day a week also where I stay closer to 2000. Daily totals will be accounted for. Should be easy given that I am putting the same thing in my pie hole every damn day.
Weekends:
Saturday can be binge day where I eat any meat that I want, plus some cheese. Calories can liberally go above 3000, with lots of fat. Sunday is best reserved as a low cal day with the food centered around working out (pre and a post workout solid meal, no breakfast, and one high protein snack at night. No fruit.)
Supplements: Official ZMA experimentation begins tommorow 2/19. 1 cap in AM, 2 before bed. If "window" is missed, skip ZMA. 15g fish oil, 4-8g C, 400iu E, and 200mg B6 in the AM are also called for.
water: 2 gallons a day
The TRAINING
-- based on principles from Practical Programming
-- using Heavy, Medium, Light format
-- Main lifts are squats, push presses, power cleans with front squats, incline bench press, and military press, along with Good Mornings as assistance
-- break up typical 3-day setup into 4 days, with the 2 heaviest days back-to-back as shown in the first post.
-- Using double progression for front squat, push press, mil press, and power clean. Using straight linear for squats and good mornings.
-- Most pressing goal is to get a 405x5 squat, then after that get back to the 3 plate front squat for 3's, 300xreps in the push press, and 275x5's in the hang power clean (would be a PR)
-- Patiently staying with this setup for as long as possible
Stay Tuned
posted by Jake at
9:59 PM
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