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my experimental plan
quite frankly, i have become bored with my diet and training routine, low carb this high carb that, so i have decided to experiment since i dont have alot of fat to lose and im not in a real hurry anyways, so here is my experimental plan day by day, monday being the first day of my week:
maint cals 2100
mondays
2130 cals
22g fat
306g of carbs
177g protein
10g creatine
approx 58% carbs-33% protein-9% fat
workouts
on monday morning i will do 1 hour of HISS cardio
3pm 30 mins LISS cardio
tuesdays
1874 cals
78g fat
44g carbs 26g fiber 18g net carbs
251g protein
10g creatine
54% protein-38% fat-9% carbs
workouts
mornings
full body light weight depletion
12x18 for quads, hams, chest, back, shoulders, calves
8x15 for bis and tris
6x15 for traps
2 sets for upper lower abs and obliques
3pm 15-20 mins HIIT sprints 15 secs all out 45 secs recovery
this will deplete my body from the carbs on mondays
wednesdays
same as mondays
thurs
nutrition
1874 cals
78g fat
44g carbs 26g fiber 18g net carbs
251g protein
10g creatine
workouts heavier weights than tuesday
8x12 for quads, chest, back, calves
6x12 for shoulders and hams
4x12 for bis and tris
2x12 wieghted abs for lower upper abs and obliques
3pm 15-20mins HIIT sprints 15/45 intervals
once again, this will deplete my muscles from the previous days carbs
fridays
1 hr of HISS cardio in mornings
nutrition up untill 6pm on fridays
1782 cals
22g fat
222g carbs
174g protein
30g creatine
8pm cheat meal consisting of about 300-350g carbs
total carbs for friday approz 550-600g
this will completely fill my muscles with glycogen and creatine setting up my growth workout on saturday mornings
saturdays
nutrition
1874 cals
78g fat
44g carbs 26g fiber 18g net carbs
251g protein
workouts
mornings
excluding warm ups:
squats 3x3
deads 3x3
smith incline press 5x3
bb rows 5x5
haney shrugs 5x8
millitary press 5x3-5
hammer curls 2x6
over db ext 2x6
very heavy weights
this workout should produce a massive pump!!
3pm 15-20 mins HIIT sprints 15/45 intervals
this should deplete my muscles slightly but not as much as the other full body workouts which should help with growth
sundays
nutrition
1874 cals
78g fat
44g carbs 26g fiber 18g net carbs
251g protein
sunday is a complete recovery day so no workouts
this should keep my body guessing, carb cycling alternating high and low carb days, depleting muscles one day and filling the up the next!! im really excited about this because it gives me a chance to focus on my cardio which i love doing and still satisfies my lifting needs!!!
current diet macros
sun and mon-1510 cals 34%fat-7%carbs-58%pro
tues-2243cals 12%fat-52%carbs-35%protein
wed & thurs same as sunday and monday
friday and sat- same as tuesday, with a cheat meal saturday night
i have goten great results with this set up!!
carb cycling
I have been on my journey to lose bodyfat since 05/09, and i had decent results at times, but i never found a diet that completly worked for me, I have treid, low carbs, the AD, bodyopus, ud2, and none of these diets have taken not my bodyfat levels to elite level. So i decided to try carb cyclin and it has worked great. You can use this for bulking without gaining fat, or cutting without losing muscle. I highly suggest it!!
new diet and training structure
sun/mon- 1640 cals 58%p-5%c-38%f
tues-2226 cals 36%p-60%c-4%f
wed/thur-1845 cals 51%p-15%c-34%f
fri/sat2372 cals 31%p-68%c-3%f
got decent results with AD, Im gonna try this for a few for 2-4 weeks and see what happens, gotta be patient, my body has to adjust to the mid week carbs.
workout
sun
leg press 5 sets
declines 5 sets
bb (rev) rows 5 sets
millitary (db or sb) 5sets
mon
leg ext/leg curl 3 sets
incline flyes 3set
bench(sb or db) 3 sets
plate raises 3 sets
pulldowns 3 sets
core exercises
wed
deadlifts 5 sets
curls/pushdowns 3 sets
curls/ tri ext 3 sets
side raises 3 sets
seated calf 3 sets
standing calf 3 sets
core exercises
thur
push ups 4 sets
pull ups 4 sets
dips 3 sets
wide grip dips 3 sets
inverted diamond push ups 3 sets
glute mach 3 sets
inner/ outer thigh 3 sets
core exercises
these are the exercises i will be doing, but i will be changing the rep ranges every week.
monday, tuesday, thursday,, friday and saturday i will do 30 mins of High intensity cardio
so this is my plan, im expecting to get great results with this, I will keep you posted and post pics when there is a noticeable difference.
Jesus bless!!
31 days into the diet
Wow 31 days into the diet, and i feel great, for the past 31 days my diet has looked like this with weekend carb ups:
this is mon- friday afternoon
daily diet
27oz ground turkey
2 cups green beans or mushrooms
1 tbsp olive oil
spread out over 5 meals
3 scp of protien- 1 for breakfast, post workout and evening
12 omega blend (flax, fish, borage oil)
also, i will be taking 18 mass aminos per day, on workout day i will take them during the workout, on non workout days im gonna take them spread throughout the day
new totals
cals 2278
f 146g
c 16g 4g fiber
p 225g
just this past friday i add mass aminos by BI
my workout plan:
sun-chest, back, traps, abs
mon- shoulders, arms, 15min LISS
tues-cardio abs
wed- legs, 15min LISS
thurs- cardio, obliques
Fri- full body depletion
sat- rest
I posted some pics, i dont have before but these were taken today.
thanks you for reading and Jesus bless!!
you can also follow my log, http://forum.bodybuilding.com/showthread.php?t=129941133
starting Sun Dec 12, 2010
Hello everyone, I will be tracking my Diet and training over the course of the next 12-16 weeks. I will be following the anabolic diet and superhero workout....
 about me
age 31
ht 5'9.5" wt 191Lbs( gonna have pizza and cookies tonight so that will be hihgher tomorrow Im sure)
bf probably 15-16%
My goal is to be at 7% bf and about 185lbs, and Im gonna get in the best shape of my life naturally!!!
Diet macros sun-thurs
2525 cals, 181g fat, 22g carbs, 202g pro
65%f-4%c-32%p
Fri and sat i will experiment with carb loads, so anywhere from a 1 hour carb load to a 48 hours carb load
The first 12 days of the diet will be clean with no carb loads..
 any tips on diet, training, carb loads, or anything pertaining to the diet are very welcomed and appriciated!!
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Jesus bless! Â
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I will be posting daily food intake and training, and will add pics throughout.
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