So far from what i practiced and learned, this is far most the most superior diet style i ever gone through . Ever wish for losing body fat and retaining or even increase of muscle mass? Well, here's this 1 beyond reality diet plan.
Introduction
This diet is based on the rotation or cyclical where in 7 days, one will have to undergo deficit for maybe few days and calorie surplus in the remaining days. There are various cyclical diet for example CKD ( cyclical ketogenic diet ) and also CCD ( carbohydrate cycling diet) . Not to forget UD2 by lyle Mcdonald too uses this theory originated from bodyopus.
My experience
I tried out this diet ( abit modification from the CCD ) and obtain good results ( who cares about the journey right? results are more important ! ) I started of with 63.5kg ( not having caliper sucks,i cannot measure my body fat and keep track,but how i know i get a good result?Mirror mirror on the wall, my best buddy! ) Alright , jokes aside. You can easily keep track of your fat loss by actually using weighing scale and also a measurement tape , *add in the mirror too ,if you dont mind . Yeah, you heard me. In this process , i ended up with 63.5kg, no change! ( oh my god, i failed terribly ) . and with a smaller waist by 1 inch. How will you explain this? This shows scales are not useful in determining body fat % or determining someone whether he or she is fat, unless you talking overweight. My abs became more visible and this shows a very + sign of fat loss besides retaining or even increasing some muscle mass. I manage to reduce by going 2 weeks . ( I will retry this out again for 8 weeks after Chinese New year)
Principle
I took the idea from CCD and did some changes to suit my body needs. I did low carb day , low carb day with workout , mid carb day, and high carb day. Simply means, your degree of workout intensity is based on your diet for that day.
High Carb - Chest , back
Mid Carb - Shoulder , triceps,
Low carb (workout ) - biceps
Low carb ( without workout ) - Rest!!
I listed biceps for low carb because at that moment i prioritize on chest and back.
Diet
Most importantly , this is not a extremely low carb diet.
High carb day - Have roughly 2.4g/lbs of carb, 1g/lbs of protein and i keep my fats to 60g a day.
Mid Carb day - Have roughly 2g/lbs of carb, 1.2g/lbs of protein and still i kept my fats at 60g.
Low carb day ( workout ) - Have roughly 1.6g/lbs of carbs, 1.5g/lbs protein and fats at 60g
Low carb (rest ) - 1.2g/lbs of carbs, 1.4g/lbs of protein and fats at 60g
If you want to have more satisfying results, do cardio exercise on your rest days or even every morning to improve your cardiovascular health. In my trial of this diet, out of the 14 days i did cardio 4 days and having injury on my knee which prevent me to further perform morning cardio.
My workout plan
During the 2 weeks ( my golden age ) , i undergo a self revised workout plan to pump my lats and chest muscles. This involves a 9 day cycle instead of the usual 3 days split ,4 days split and 5 days split. It goes this way,
Low carb - Biceps
High carb - Chest
Mid carb - back
low carb - rest
Mid carb - shoulder
High carb - chest
Mid carb - Back
Low carb - Tricep
Low carb - Rest
Workout days and diet days can be readjusted. For example, if you feel you are already fully energized after the high carb day for chest, the next day you can go on a low carb day, it depends on individual. The function of High carb day is for your heaviest workout and as to replenish glycogen and reduce craving for food .
*2 days of rest in 9 days ? Not enough for me!
This again depends on individual, if you are just a beginner,definitely you wont be able to follow this workout plan, just follow on the normal 3 days split. As for me, i have relatively good recovery rate and i could manage this in 2 cycles without difficulty or overtraining symptoms . Only on the last few days before hitting the 1 month target.Maybe i got too lazy for workout (signs of overtraining - lack of enthusiasm for sports ) or my lecture notes are driving me crazy.
Supplements that i used
Vitamin C
Multivitamin
Fish oil
Whey protein
Coffee (If this is counted as one,for me,it is just for the taste and aroma )
Conclusion
Well, i feel this is the far most best method for my body to works. Workout plans and Diet plans are just a guidelines. If you are already in bodybuilding or fat loss business for 6 months, just go on and revise these plans for the maximum effect.
*Deepest and sincere apologize for the colourful heading and lack of pictures and designs. ( I got a D in arts back in secondary school )
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