Hi Paul
I’d just like to share my current plan - it’s led to some amazing re-comp over the last 4-5 weeks.
I’m nearly 41, live in Bangkok and now have visible abs!! - I’m 178lbs (not quite 6ft)
Monday - Training day (heavy traps and shoulders, some sled dragging) - First meal 10.am (30g carbs, 50g protein, 10g fat) , train at 4,pm (EAA’s), carb and protein shake after (coconut water, banana + whey) hydro, then large post work out meal (lots of carbs and protein) - ABOVE maintenance
Tuesday - metabolic conditioning full body workout (KB’s, rope pulls, sled drabs, KB presses, push-ups, RDL’s) then a 30 minute weighted walk 20lb vest + 20lbs chain. Proten fat meal at 10.am, shake (less carbs) after session, last meal less carbs - BELOW Maintenance
Wed - fast util 6.pm (24 hours since last feeding) 500 cal meal - veggies, protein bit of fat
Thursday - chest and back (some TBDL work as well)
High protein and carb feedings 7.am 12.pm - shake after training and last meal - OVER maintenance
Friday - fast util 6.pm (24 hours since last feeding) 500 cal meal - veggies, protein bit of fat
Saturday - Arms (including chin and JM presses), light shoulders and heavy conditioning (including sled pushes and drags)
Same nutritional strategy as Thursday (few beers in evening)
Sunday - fast until 12.pm, then PF meal, one more meal in evening (with family)
I feel great, am getting stronger and leaner while putting on muscle at a appreciable rate in the right areas (traps, shoulders and arms) Sled (every weight session) work and TBDL work means my legs are still looking and performing well. Just sharing as I incorporated many of your training and nutritional approaches/methodologies - and would like to thank you.
The 24 hour fasts have seemed to help in terms of my bodies ability to use the nutrients provided on the other days more effectively, and my gut health is much better also
Cheers brother