My Attack Plan

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This diet / excercise is not for beginner. I am going to try a test run next week and adjust where be needed but here is the general guildline.

MACRO-VIEW​
Training Diet
M/TU: Depletion Low-carb/low-calorie (1,500 cal)
W/TH AM: Cardio Low-carb/low-calorie (1,500 cal)
TH PM: High intensity Begin carb-load (~1,500 cal)
F: No training Carb-load (~3,500)
SAT: Power workout (cut 10-20% cal)
SUN: No training/cardio PM (cut 10-20% cal)


Micro-view of Workout​
M-Tu: Depletion Training

Monday
Leg press: 3X15 (7 plates = 630)
Single Leg curl: 3X15 ( 75lbs)
Chest press: 3X15 (185lbs)
Row: 3X15 (70 lbs)
Lateral raise: 2-3X15 (22.5)
Calf raise: 3X15 (215)
BB Biceps curl: 2X15 (80)
Triceps pushdown: 2X15 (70)
(rest a few minutes) Repeat twice


Tuesday
Leg press: 3X15
Leg curl: 3X15
Incline bench: 3X15
Pulldown: 3X15
Lateral raise: 2-3X15
Calf raise: 3X15
Biceps curl: 2X15
Triceps Pushdown: 2X15
Repeat twice

*15 reps actually means 12-15
*Weight will be 60% of 1 max rep
*Rest will be 60-90 sec btw sets
*monday 30-60 minutes of cardio then 1 hour of yoga in morning
*30-60 minutes of cardio after workout, on tu

Wednesday
*30-60 minutes of cardio then 1 hour of yoga in morning.
*rest day

Thursday Workout: full body
Leg press: 2X6-12 (950lbs)
Single Leg curl: 2X6-12 (90lbs)
Single Leg extension: 1-2X6-12 (45 lbs)
Seated leg curl: 1-2X6-12 (45)
Calf raise: 3-4X6-12 (235)
Bench press or chest press machine: 2X6-12 (245)
Cable or machine row: 2X6-12 (180)
Incline bench press: 1-2X6-12 (220)
Pulldown or chin: 1-2X6-12 (230)
Lateral raise: 2-3X6-12 (27.5)
Biceps curl: 2X6-12 (90-100)
Triceps pushdown: 2X6-12 (90-100lbs)

*Take a 25-30 g of crabs with 15g of protein 30-60 minutes before working out.
*Heavy Duty / High Intensity workout (2-4 sets per bodypart with goal of 6-12 reps per set)
*1-2 minutes rest btw sets.
*Weight should be 70-80% of 1 rpm, stop 1 rep short of failure.

Friday
*30-60 minutes of cardio then 1 hour of yoga in morning.
*rest day


Saturday: Full Body, Heavy Lifting via Althernate Supersetting

Sample Saturday Workout
Exercise Sets Reps Rest period Wts (attempting to use, lbs)
A1. Squat or deadlift: 2-3 3-6 2 minutes 315
A2. Calf raise 2-3 3-6 2 minutes 250
B1. Flat bench 2-3 3-6 2 minutes 265
B2. Bent over row 2-3 3-6 2 minutes 80
C1. Incline bench 1-3 3-6 2 minutes 230
C2. Pulldown or chin 1-3 3-6 2 minutes 300
D. Front squat or leg press 1-3 3-6 3 minutes 225 (4plat+25lbs)
E1. Shoulder press 2-3 3-6 2 minutes 150 lbs (machine)
E2. Rear lateral 2-3 3-6 2 minutes 170
F1. Barbell curl 1-2 3-6 2 minutes 100
F2. Close grip bench 1-2 3-6 2 minutes
F2 Tricep Ext Cable (mod) 1-2 3-6 2 minutes 100
*rest btw 3-5 minutes btw sets
*we can do 5x5 training here

*eat at least 1 meal w/ moderate amt of carbs+protein 2-3 hrs before working out
*Caffeine 1 hour before
*30 minutes before working out, take 30g of carbs + 15grams of protein + some creatine.
*While working out, sipping on dilute carb drink(30-60g of carbs with 32 oz water + some protein while working out)

Sunday
*rest day in the morning with maintaince calories intake
* Afternoon basketball OR cardio session
* after cardio is low carb diet again.


Diet Portion General Info​

1) BMR (excercising 3+ times per week = 12 multipler)
BMR = 176 lbs x 12 = 2112 calorie.

2)Total energy expenditure = BMR + TEA + TEF + NEAT

* BMR = basic metabolic rate
*thermic effect of activity (TEA) = excercise
*thermic effect of food (TEF).
*NEAT (nonexercise activity thermogenesis)

The TEA + NEAT are variable that will change from day to day. Going to ignore the TEF.

3) Lean Body Mass (LBM)
LBM = 176 x (1-.14) = 151.4 lbs (assuming 14% bf)

4) Intake Nutriuents

protein = LBM x 1 = 151 g of protein daily
carbs (on low carb diet) = 20% of total calorie intake ~ 300-400 cal
at 300-400 cal = 75-100 g of carbs per day
fat = from fish / flax oil.

Nice website for food nutrition and calorie activity calculator




**This is in my journal and I thought I would share it. What do you guys think? The diet is overviewed in the Macro area and what I will specifically eat will be entered daily and I will try to adhere to the guildeline. If the diet / excercise looks familiar, it's because I copied it from Ultimate Diet 2.0 (UD2). A special thank to someone who enlightened me with UD2 (you know who you are).

** any suggestion / advice is welcome. Btw, this program / regime actually scares me. I am excited to try it out but at the same time a little frightened by the numbers of sets / rep for depletion. I've been doing power training for the past 2 months, this will be a crazy switch.
:speechless: <-- gonna look like that while on this diet.
 
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I think you are starving yourself on 1,500 cals a day assuming you are 'average' height and such.

I am a big fan of carb cycling...but remember the body goes by trends in calorie intake. if you starve 3 days then pound an extra 2000 calories in, the body finds no happy balance point.

I'd keep the calories more consistent. use more protein and fat on low carb days to bring up the calories.

LV had me on a diet like that. the carb cycling was based on days I didn't lift weights as being my low low carb days, and i had moderate carbs on days I did lift.

calories never fluctuated more than 200 between days. And I lost close to 2lbs of fat a week, consistently.
 
1,500 calorie is my target goal BUT realistically, I might be consuming about 1,800 to 2,000 though. The whole purpose of depletion is to get into ketosis as fast as possible and I would like to maximize the fat lost. According to author of diet, 50% of maintaince is the high end and 10-20% defecit is low end.

Yup, but I agree wit you, I will be Starving!!! The reason why that 2,000 calorie intake will not go into fat is that the carbs will be used as glycogen restore / refill for Saturday's hard workout of heavy wts. I think the intention of doing that mass consumption is so that the body will not adapt to being underfeed and staying in underfeeding cycle too long. It's like bodybuilders like to confuse the muslce, this diet confuses the body from sticking and adapting to starving mode.
 
Realistically, I think for Monday's workout is going to be Chest/Shoulder/Triceps and Tuesday to be Leg/Back/Bicep. I read that the Tuesday's workout is major painful. Will write down my actual workout once I do it on Monday, but it's going to be Volume training for 2 hours at high speed; fun fun fun... NOT.

Weird thing is that this writing and studying about this diet and slightly altering my diet and working out, my weight have constantly been dropping from 181 lbs to 176 lbs in 1 week..... funny. Mind over matter.
 
My only concern is that leg day is on a day where you are going to be on your low cal day and day 2 of it at that. Tough going. When I prepped for my show and did carb depletes, day 2 of that was a lighter workout. I wouldn't expect to have a great deal of strength but maybe you will. I hope so! Mind over matter does have a lot of influence.

ETA: Maybe that is light day?! Gosh you do a lot of exercises! :)
 
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M-Tu

Monday: Chest / Back / Bicep


Type of workout set rep wts

Flat Barbell Bench 3-5 12-15 185
Incline Hammer bench 3-5 12-15 140
Decline Bench 3-5 12-15 185
Seated Flies 3-5 12-15 130?

(h)Lat Pull down 3-5 12-15 140?
(h)Seated rows 3-5 12-15 180
Seated close grip row 3-5 12-15 100?

Tricep Ext 2-3 12-15 90
rev. grip ext 2-3 12-15 50
Seated tricep ext 2-3 12-15 125

Up Motion cable flies 2 12-15 17.5
Downward motino cable 2 12-15 17.5

--Stretch for 5-10 minutes and use machine for 2 major movements each muscle

Tuesday: Legs / shoulder / bicep

Leg Press 3-5 12-15 720(8 plat)
Seated calf raise 3-5 12-15 180
Single alt Leg ext 3-5 12-15 65 lbs
Single alt leg curl 3-5 12-15 50
Abductor (inward) 3-5 12-15 120+ ?
adductor (outward) 3-5 12-15 90
Seated calf raise anke str. motion

(s)Military press 3-5 12-15 120?
Lat raise 3-5 12-15 25
Seated raise 3-5 12-15 130

BB stand curl** 3-6 12-15 70
DB stand curl 3-5 12-15 35+?
Preacher Single arm 3-5 12-15 50?

--Stretch for 5-10 minutes and use machine for 2 major movements each muscle

* (s) = smith machine
* (h) = hammer machine
** bb Curl will be done with close, mid, and wide grip
** db curl will be done twisting, straight, and hammer


This is probably going to be my real routine.
 
Mel Def said:
My only concern is that leg day is on a day where you are going to be on your low cal day and day 2 of it at that. Tough going. When I prepped for my show and did carb depletes, day 2 of that was a lighter workout. I wouldn't expect to have a great deal of strength but maybe you will. I hope so! Mind over matter does have a lot of influence.

ETA: Maybe that is light day?! Gosh you do a lot of exercises! :)
Click to expand...

That is what I heard!!! Day 2 is going to be PAINFUL. Going to drink coffee to stimulate.. Go Go Starbuck!!!! Like I say, I am slightly frighten of this part of the routine.
 
I would sometimes DREAD going to see my trainer towards end of prep... literally in tears waiting for her to shame me into repping out on those godforsaken stepups, etc... my motto at the time and now when I hit a wall...

DO. DON'T THINK. You know the pain won't last forever. :) And the result is completely worth it.

You are doing something that most would quit before the even tried. Feel proud. :)
 
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