guardianactual
MuscleChemistry Registered Member
BY JOHN MEADOWS, C.I.S.S.N.
We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.
THE PLAN
If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your*weight training*and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress.*
WEEK ONE
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata (see recipe*here) http://www.musclechemistry.com/upload/articles-forum/73892-egg-frittata.html#post689926
Meal 2:*6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5*(Post-Workout):*2 Yam-Apple-Almond Pancakes** (see recipe*here)
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp*
>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
OFF DAYS (NO TRAINING)
Meal 1:*6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato
Meal 4:*6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat
WEIGHT TRAINING
Work out four days per week, splitting up your*routine*as follows: legs, chest and shoulders, back, arms.
CARDIO
Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.
THE PLAN
If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your*weight training*and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress.*
WEEK ONE
NUTRITION
TRAINING DAYS
Meal 1:*1 serving Egg Frittata (see recipe*here) http://www.musclechemistry.com/upload/articles-forum/73892-egg-frittata.html#post689926
Meal 2:*6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice
Meal 4*(Pre-Workout):*50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5*(Post-Workout):*2 Yam-Apple-Almond Pancakes** (see recipe*here)
Meal 6:*6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp*
>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
OFF DAYS (NO TRAINING)
Meal 1:*6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2:*50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 3:*6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato
Meal 4:*6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 5:*6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6:*6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat
WEIGHT TRAINING
Work out four days per week, splitting up your*routine*as follows: legs, chest and shoulders, back, arms.
CARDIO
Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.
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