I have an event on Saturday that I’d like to look lean for. I’m not a bodybuilder and train entirely with bodyweight and sprints, so I could use some advice from people who have been there and done that. I haven’t been dieting, so I’m not sure if I’m lean enough to benefit from a short cut, but I’ll post a photo and let you be the judge. I’m 6’1" and 180lbs. Enough preamble, here’s the plan:
Diet:
Protein - at least 1g/lb on all 7 days
Fat - higher (around 100g) on days 1-5, minimal (<40g) on day 6 and 7.
Carbs:
For Days 1-5, I’m going to minimise carb intake. All carbs will be from fibrous veggies and a couple of pieces of fruit per day.
On day 6, I’m going for around 400g of carbs. This may vary depending on how the diet has gone to that point, and on how I look as I start to eat.
On day 7 (“show” day), I’m going for a small carb meal in the morning before showtime.
Water intake:
Days 1-5 - 6 to 8 litres
Day 6 - max 2L
Day 7 - minimal water until “showtime”, which is around 9am Training:
Day 1 - Hill sprints 4-6 x 30 seconds, 2:30 rest
Day 2 - Full body strength training 2-5RM
Day 3 - Hill sprints same as Day 1
Day 4 - Full body strength training 8-12RM
Day 5 - Hill sprints as for day 1
Day 6 - Full body strength training 12-20RM
Day 7 - Short pump up before showtime.
Does this seem like a sensible plan? Really grateful for any suggestions you may have to improve it.
