I'm not satisfied until every vein is forced up against my skin. Look how vascular I am Brian. If there's one thing women love it's a vascular man. I've got veins, they carry blood all over my bahday. That's how John Mayer would say it. Bahday.
Assuming you had to work to get here, you'll know exactly how your body responds to both diet and exercise, which affords you a tremendous amount of leeway with your diet. Before you head for the all-you-can-eat pizza buffet, however, bear this in mind- you'll never be so awesome that you can out-train a shitty diet. As such, sticking to the Apex Predator Diet is a good idea, though you can have the occasional dalliance. As always, I encourage you to explore your inner Nikola Tesla and get as mad scientist as you can with both diet and training, but just remember that until you stay lean for a considerable period of time, your body is going to attempt to return to whatever your previous fat setpoint is. Thus, if you spent the last 10 years eating butter sandwiches and appeared to be one box of Milk Duds away from purchasing a rascal to get you hither and thither, take the following with a grain of salt. Additionally, if you like Milk Duds, you have no working taste buds, so dieting shouldn't be all that difficult for you anyway.
Got the coke and the smile covered.
Monday - Thursday, Saturday and Sunday
- 5-6 protein shakes evenly spaced throughout the day consisting of 40-60 grams of protein and less than 10 grams of carbs.
- 1 medium sized meal midday (I shoot for 600-800 calories in the form of wings, generally, although I'll substitute other meats as well.
- 1 large evening meal of 2000-4000 calories in the form of (preferably bone-in) meat. Let your hunger levels dictate the size.
Rampage Day- Go here for details.
At times, you're going to find both your enthusiasm and your energy waning for continued ketogenesis. On those weeks, push hard to make it to Fridaywith the knowledge taht you're going to carry your carbup over onto Saturday. As to when you'll want to do this, it's entirely up to you- I would use a combination of the mirror and your general level of enthusiasm for the gym as a guage. If you find yourself incredibly burned out, a second carbup might be the boost you need. Make Saturday more of a medium carb, low to moderate fat, high protein day than a Rampage. It's important to remember that these carbohydrate refeeds are not supercompensations. Supercompensations should only be used sparingly, as frequent use reduces their efficacy.(Zatsiorsky 13) Additionally, I would not make a habit of utilizing the moderate carb Saturdays on a frequent basis, as there's only a small amount of glycogen resynthesis that occurs in the second 24 hours of carb loading, and there's the potential to regain some of the fat you lost during the week. As such, you should keep carbohydrate levels at or below 2 grams per pound of bodyweight on Saturdays.(McDonald 132-3)
It's Time To Take A Vacation
Another massive and awesome benefit of breaking your ass to get this lean is the fact that short dietary vacations don't do much harm, and in some cases will break you out of a plateau. According to Torbjorn Akerfeldt, our "genes have not evolved much during the last 100,000 years; thus, they are still developed for our hunter/gatherer and, more recently, pastoral ancestors, who, whenever they succeeded in killing an animal, lived on meat for a week or two. At other times, when they had bad luck hunting and a crop failed, they lived on a low-calorie diet. This selective pressure gave man adipose tissue with almost unlimited storage capacity and a very adaptive metabolism to cope with periods of different diets."(Phillips) Basically, once you'e lean, if you diet hard and undereat a bit, you'll get a consistent carryover of the rebound you get from your Rampage Day into multiple days. I will generally not take this past 5 days or so, but one study showed that a three week period of overeating resulted in mass gain that was nearly evenly split between fat and muscle, and an increase in nitrogen retention that persisted even after the diet returned to normal.(Forbes, Oddoye) Thus, protein retention after the overfeeding was increased, and the body was more anabolic.
Eat up, motherfucker.
Up next, the Apex Predator Diet for Whiny Bitches and the innumerable rugby players who email me about this diet.
Forbes GB, Brown MR, Welle SL, and Underwood LE. Hormonal response to overfeeding. Am J Clin Nutr 1989 49: 4 608-611.
McDonald, Lyle. Ketogenic Diet.
Oddoye EA, Margen S. Nitrogen Balance Studies in Humans: Long-Term Effect of High Nitrogen Intake on Nitrogen Accretion. J. Nutr. 1979 109: 3 363-377.
Phillips, Bill. “Torbjorn Akerfeldt interviewed by Bill Phillips – Part I" http://myoblast.wordpress.com/2010/02/02/abcde-anabolic-burst-cycling-of-diet-and-exercise-torbjorn-akerfeldt/
Zatsiorsky, Vladimir. Science and Practice of Strength Training.