Shredded in Six (Weeks, That is)I'm paid to be the guy with the answers. People part with their hard- earned dollars in exchange for me to tell them how to exercise, eat, and sleep, and it's an honor to have my knowledge held in such high esteem. Coming from a military background, I'm a firm believer in the creed, . In my mind, to do otherwise is both disrespectful to the client and a huge knock on the trainer's credibility. I feel pretty alone in that regard. The strength coaching and fitness industry is overrun with armchair coaches who can't get their clients, much less themselves, in even fairly decent shape. You can't judge a book by its cover, but I know an out- of- shape fat bastard when I see one. ![]() Enough with the name calling and finger- pointing; this article entails my personal regimen that I used to go from 1. Does My Fat Ass Make Me Look Like A Fat Ass? When I consult with physique competitors, I usually recommend a six- week contest preparation. Without fail, I always get a look of bewilderment and skepticism, peppered with a touch of mild amusement. Six weeks is much less than the standard pre- contest recommendations of 1. Trust me, six weeks is plenty of time for an athlete that isn't fat to get into contest or photo- shoot shape. With apologies to the contest prep gurus out there who charge by the month, it shouldn't take a quarter of the year to get ready for a show- -unless you're too damn fat to begin with. That's an important point that bears repeating: If you compete, then you're a physique competitor; if you're a physique competitor, then look the part. Don't get fat in the off- season and then try to convince yourself that you gained muscle, or tell yourself that . If that's what you want, great – just don't delude yourself that you need to do that to add size, and please, don't try to convince me, either. So what do I consider ideal body fat standards for athletes? Male physique athletes should maintain less than 8% body- fat and females less than 1. For many, 8% and 1. They should never allow their body- fat to rise above 1. My Story. On June 2. I came to the realization that I was slipping below the standards I'd mentioned above. Fortunately, I didn't have to search long and hard for the reasons why; I'd been so busy lately that my own training had fallen to an average of three days per week, and the photos were the slap upside the head that I needed. Although this wake- up call was all the motivation I needed to get back into it, I decided to throw a little extra napalm on my motivational fire by entering an upcoming drug- tested bodybuilding show, the INBA Texas Classic, which was to be held on July 3. That gave me six weeks to get myself looking not just respectable, but contest- ready. I had my work cut out for me. Find more Workouts articles and videos at T Nation. The Colorado Experiment: Fact or Fiction by Ellington Darden, PhD Get six pack abs by following the Men's Health Abs Diet weekly workout plan. Diet and exercise your way to sexy abs fast. NYPD's Most Jacked Cop Michael Counihan Talks With Simplyshredded.com. Lose belly fat and get six pack abs in record time! This unique program shows you how to get abs without boring cardio, sit ups and starvation dieting. Tips To Get Abs and a Lean Stomach Over 40 First off, achieving an impressive midsection isn’t something you will see overnight. It takes me about 12 weeks for me. CrossFit workouts Best CrossFit workouts for weight loss Amy Roberts, C.P.T. With these 10 brutal CrossFit workouts that will get you shredded. It was a tough six weeks, but I'm pleased to say I won the overall open. Granted, there were only six total competitors in the open division, but it certainly wasn't a cakewalk by any means – and I wasn't the only guy who brought their A- game. Still, at 3. 8- years- old, I was able to reach the level of conditioning required to win without the use of illegal substances such as steroids, h. GH, ephedrine, or clenbuterol in only six weeks! How did I do it? I hit the targets necessary to sustain consistent fat loss. Gimme Five. According to Dr. Mauro De. Pasquale, the five targets for fat loss are as follows (De. Pasquale, 2. 00. 8): Increase lipolysis (fat breakdown)Decrease lipogenesis (fat accumulation)Burn free fatty acids with correct exercise. Maintain muscle tissue. Maintain metabolic rate (T3, thyroid) and optimal hormone function. If you hit all the targets, accelerated fat- loss will occur; if you miss a target your progress will hit a wall. What to Eat. The following nutrition program is nothing new. It's my variation of a phase- shift diet that combines the protocols, research, and teachings of Dr. Mauro De. Pasquale, Gary Taubes, Loren Cordain, Ph. ![]() D, and the late Dan Duchaine; nutritional giants who's broad shoulders we have the luxury to stand upon. My diet plan is based on the following principles: Eliminate breads, flour, and gluten grains including wheat, barley, and rye. Eliminate grain and vegetable extracted cooking oils; instead cook with butter, animal fats, and coconut oil. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. Abs and Core Exercises 5 Ways to Shredded Abs Combine these five moves in a single workout to pummel each abdominal region into submission. I hit the targets necessary to sustain consistent fat loss. Mauro DePasquale, the five targets for fat loss are as. Fruit is acceptable for some people in their cutting diets while others may chose to completely cut. ![]() ![]() ![]() Eat more healthy animal fats, butter, cream, and coconut milk to replace calories that formerly came from carbohydrates. Eat more animal protein (beef, chicken, bison, eggs, fish, etc.). Eat when hungry, don't graze. Livestock and prey eat constantly; the King of the jungle eats sporadically. Continually stuffing yourself with food is counterproductive to hormone function and digestive health. For athletes: eat no more than 4 meals, and 1- 2 snacks (post- workout) depending on training schedule. Build muscle with a structured resistance- training program. Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3. ![]() Ensure adequate intake of Omega- 3 fats and oils from pharmaceutical grade fish oils. Schedule your menu so there's a 2- hour fast before bedtime. Don't consume any food, supplements, calorie containing, alcoholic, or caffeinated beverages 2 hours before bed; water is okay. You want to get blood sugar levels down before going to sleep; this will facilitate GH release. Only consume simple sugars, fruits, and carbohydrates at specific times to enhance muscle hypertrophy and thyroid function. Sample 3 Days Low/1 Day High Carb Rotation Diet. The following menu is based on my training and work schedule. I followed a low carbohydrate diet for 3 days, followed by a high carbohydrate, high- calorie day. Days 1- 3: Low Carbohydrate, Moderate Protein, High Fat. AM: wake up. 1 tall glass of water. Acetyl- L- Carnitine 3 grams. AM: Breakfast. 4- 5 Whole eggs scrambled with organic cheddar cheese and bacon. Coffee, black w/cream. Fish Oil 3 grams EPA+DHAMulti- Vitamin/Mineral. Zinc. Vitamin D3. Vitamin C1. 0 AM: Pre- Workout (3. BCAAs 5 grams. Beta- Alanine 2 grams. L- Arginine 3 grams. L- Citrulline 1. 5 grams. Caffeine 3. 00mg. Noon: Post- Workout. Whey Protein 2. 5 grams. Mixed with 2 Tbsp. Organic chicken, dark meat, grilled. Large romaine lettuce salad. Extra- virgin olive oil and lemon dressing (homemade)Cod Liver Oil 1 tbsp. Multi- Vitamin/mineral. PM: Snack (optional)King Oscar sardines in extra- virgin olive oilor Tongol tuna in organic mayo. BCAAs 3 grams. Essential Amino Acids (free form), 6 grams. PM: Dinner. 10- 1. Rest 3 minutes after A circuit is complete B1. Squats - Back Barbell - heels elevated (3. X0)3- 4. 86. 0 sec. B2. Glute- Ham Raise (2. X0)3- 4. 6- 8. 60 sec. Rest 3 minutes after B circuit is complete C1. Leg Curl - prone - 1- leg, foot plantar- flexed (2. C2. Single Leg Calf Raise – holding a DB (2. Day 2 Exercise (Tempo)Sets. Reps. Rest. A1. 15 degree Incline DB Press, neutral grip (3. A2. Pull- ups – shoulder width grip (2. Rest 2 minutes after A circuit is complete B1. Decline DB Chest Press - neutral grip (2. B2. Bent- over DB Row- neutral grip (2. X1)3- 4. 8- 1. 04. Rest 2 minutes after B circuit is complete C1. Incline Curl, palms up (2. C2. Barbell Front Raise, wide grip (2. Day 4 Exercise (Tempo)Sets. Reps. Rest. A1. Front Squat- heels elevated (3. X1)4- 5. 66. 0 sec. A2. Step- up, DB (2. X0)4- 5. 8- 1. 06. Rest 3 minutes after A circuit is complete B1. Goodmornings (3. 01. B2. Romanian Deadlift – DB (2. Rest 3 minutes after B circuit is complete C1. Back Extension - round low back (2. C2. Donkey Calf Raise (2. Day 5 Exercise (Tempo)Sets. Reps. Rest. A1. Rack Deadlift + Shrug - barbell above knee (2. A2. Dips - Chest, weighted (3. Rest 3 minutes after A circuit is complete B1. DB Push- Press (2. X1)8. 84. 5 sec. B2. EZ Bar Reverse Curl (2. Notes: I trained six days per week; four days resistance training, one strongman day, one day sprints. If possible, perform any resistance training or high intensity energy system work before 3pm. This allows cortisol and insulin levels to drop before bedtime. Always go to bed slightly hungry; wake up leaner than you went to bed. Perform low intensity cardio in the evening. I recommend a 3. 0- 4. Yes, this is a geriatric training method, but it works. Laugh all you want at your old neighbors walking in their fleece sweat suits; they're on to something. Others benefits of light evening cardio include: Improves digestion. Reduces blood sugar. Modulates blood pressure. Facilitates growth hormone release during sleep. Can improve sleep quality more than watching television. Less likely to stray from diet due to idle time. Other Questions. Isn't early morning high- intensity intervals on an empty stomach best? Absolutely.. if you want to lose muscle mass. Although low intensity cardio is not the most efficient way to lose fat, it's the least catabolic for physique competitors. Why the gap between rising and breakfast? I recommend a short fast in the morning to further the mild ketosis that occurs during sleep (when on low carb). Digestion is much more efficient when you're mildly hungry. Never force- feed during a fat- burning phase; it's counterproductive. Does this diet work only for physique competitors? Heck no. This diets works for anyone. Please note that jumping right into this if you're not used to a low carb approach could be challenging. Why dark chocolate M& Ms? Dark chocolate M& Ms have a superior blend of phytonutrients that help shuttle carbs into the muscle. Especially the green ones. Just kidding. What can I say, I like dark chocolate M& Ms. Organic dark chocolate would be a superior choice, but during a carb- up, it doesn't really matter. How do I sprint? You start by reading this article Then you go to the track and run. It's pretty simple (for our purposes). What did you do on your strongman day? The strongman day consisted of energy system complexes: A1.
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