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)
Now on to my plan training wise and nutritionally:
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
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.
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.”
- 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!!