I am 47, 5’11+ and 187 waking up raw. 15% bf. I really want to get to 8% bf this year. I have never been that lean but if not now, when? I have to do this.
I do a basic three day split. Mon Chest,delts,tris, Wed Legs and Friday Back and Bis. I usually do 2 to 3 exercises per each body part, 5 sets of 5 to 8 with 20 rep downsets. 2 to 3 min rests between sets. I do no cardio. My life is very sedentary other than that unless Im working on a project in the garage.
Ive been reading John Berardis write up on the different ones. Warrior 20/4, Leangains 16/8 and then the one he does. On leangains and Berardi they say to eat carbs dominant meals on workout days and fats dominant meals on non workout days and keep protein the same on a all days. Im eating about 200gms protein and 2500 cals in two meals.
This is my second day. Counting macros and calories is no problem for me and planning and preparing meals is fine. I was doing Dan Duchaine Isocaloric diet for the last 13 days but then starting thinking about different ideas for fat loss and discovered that someone has already invented this intermittent fasting system.
The idea of not having to eat so often is appealing to me as well as eating big and not being hungry after eating. I like the idea of eating before bed because it makes me sleepy. Its nice not having to eat until later in the day, 5pm so I can get stuff done without being interrupted with meals. I have read so many testimonials on different trainer websites but I want to know if this actually works from guys on here who have actually tried it.
Any advice or experiences you can share would be great. Thanks.