Alright so a little about me… consider myself an advanced athlete. 5ft 11in… 220lbs and 9-10% bf. I have been shredded, I have been massive. I am changing gears and starting medical school this Summer. I am wanting to bring mass down to about 200lbs, probably have to sacrifice some muscle to do so. This is about making a lifestyle change for me.
Goal is to sit effortlessly at 200-207 lean and athletic looking all year, more NORMAL. Think greg plitt look… I get a lot of people commenting on my overall mass and how it might nit appeal as a professional doctor. I get it. Need to have my priorities straight and think I can still look better than 99% of population at a slightly lower mass. Want a look that is more appealing to the general public.
I have always been a follower of intermittent fasting. Usually 16hr fast and 8hr eating window. However, my schedule is about to get significantly busier and I want to find a way to keep lean and healthy while also enjoying life. This will result from training changes as well as nutrition approach… I need some advice on if what I have planned will work and be sustainable for years to come.
Typical day for me will be:
4am: up, stretch, meditate.
5am: Gym (Weights 3x a week; Cardio on off days)
8am-4pm: Lecture/lab
5pm: home
6-9pm: Study
10pm: Bed
Now on to my plan training wise and nutritionally:
TRAINING:
Full Body 3x a week. Based around compound movements (Squat, Dead, Presses; added in hypertrophy work as needed), followed by some HIIT Tabata or similar with bike or sleds, etc.
Off days: LISS cardio
NUTRITION:
What I want to do is follow a modified version of pulse feast. I simply want to maintain the muscle I have put on. I have ZERO desire to add any mass. Simply maintain a lean, athletic looking, physique with the muscle I have or even slightly less if needed.
SO…
BCAA’s during day…
Home at 6pm and have my feast following guidelines CT lays out:
To “maintain”… here about 80% of year to keep a good look:
“When maintaining, you basically just eat what you want during a pre-set period of feasting. I prefer 7 PM to 11 PM. Again, start with your protein and veggies and eat your fill, but then have pasta, grains, or even dessert if you want it.”
When want to lean down just a bit more for vaca or whatever (think 1-2x a year max):
“Start your feast with a focus on animal-derived foods and veggies. In other words, start with protein (meat, fish, eggs etc.), then add in some vegetables, and if you still want to eat after that, have fruit.”
Couple notes:
- I am on trt from doc to keep my test level at higher end of normal (700ng/dl)
- Because of this I do not think severe muscle easting will be an issue assuming adequate protein consumption.
Thanks in advance… open to any input!!