Day Three: Shake Day

As the name implies, the third day was a shake day. What this means is that all five meals were protein shakes. The first three shakes (spread three hours apart) were protein + carb shakes, the other two were protein + fats shakes. I had a strong workout and finished off with 30 minutes of cardio. I tried to keep my heart rate up around 80% of my max but it was very hard.

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Status Update

What's going on everyone! I know it's been a while. Even though, I haven't been blogging here, I have been making fantastic progress in the gym. I recently started working with Dave Bohr over at ApexContestPrep.com and the results have been fantastic. I have also incorporated some intermittent fasting protocols as well. I can't wait to see how things turn out.

Xtreme Fat Loss Diet Day 2

Fasting after a day of eating a massive amount of calories provides a few benefits. You’re placing the body in a calorie deficit. With the help of the cheat day, the leptin in your body is primed to burn fat. That’s a two-punch combo. All day I consumed water and Branch Chained Amino Acids or BCAA’s for short. The BCAA’s are used to prevent any catabolism of muscle. The amount of BCAA’s required to take depends on your body weight and amount of body fat. My calculation put me around 60 grams of BCAA’s for the day. To make things easier I broke the 60 grams up into 5 dosages spread throughout the day. Just in case you’re wondering, I choose the Optimum Nutrition BCAA Mega Size pills. I worked out in the morning and a little later in the day, I went outside and ran around the block. Following that, I preformed a series of sprints.

Intermittent Fasting

I would suggest you all check out http://www.leangains.com/2010/04/leangains-guide.html for more information regarding intermittent fasting and training. Current fasting protocol 7:15 AM: 5-15 minutes pre-workout: 10 g BCAA. 7:30 AM: Training. 8:30 AM: 10 g BCAA. 10:30 AM: 10 g BCAA 12:30-1:30 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window. 8:30-9:30 PM: Last meal before the fast. Here is a preliminary review I posted over on bodybuilding.com. Interesting. After following the protocol listed over at a leangains.com I have never felt better. Meal frequency has reduced dramatically. When I was following a 6 meal a day plan, I stayed hungry. It was not uncommon for me to snack on some nuts when I got home from work. This snack would consist of 1-2 oz of mixed nuts, that's another 200-400 calories added to my daily totals. Now, I have to remind myself to eat. Here is my procedure for w...

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