Archives for March 2011

I am working on getting into great shape. My issue has always been how I eat and the cardio that I do (or sometimes don't do). I've had alot of success with the Stronglifts 5 x 5 workout in 2011. While I still weigh what I weighed on January 1, 2011 (that alone is a victory), my fat percentage is down a full 2% since the start of the year. That is significant because I know I could have eaten better. Saturday I am going to be doing one rep maximums. I am certain that I am going to obliterate my squat and deadlift numbers. After that I will begin the Lean Hybrid Muscle Reloaded program. I am planning for massive results!

The premise of Lean Hybrid Muscle Reloaded is that you can add muscle and remove fat simultaneously. This is a “recent” discovery, but one I've been privy to for a long time based on my friendship with Carlos DeJesus. When you handle your training with enough intensity and you eat cleanly, the result will be increased muscle and decreased fat. That's the plan for me over the next 12 weeks!

The Plan

In order to succeed there has got to be a plan in place. This is the first step in any body transformation. I have taken a step back and looked over the things that have worked well for me along with the things that have not worked well for me. I believe that if I am very careful with the timing of my carb intake, I will be able to blast fat even with the increase in carbs. I am doing this because I've focused on very low carb nutrition for a long time and want to reignite my metabolism.

Nutrition

I will not be strictly following the Lean Hybrid Muscle Reloaded nutrition plan. Instead, my plan is to carb cycle throughout the entire 12 weeks. I am starting out this way so that I can change things up if the fat loss isn't happening. The nutrition plan will involve eating lean protein, lots of fibrous carbs and having 2 carb up days per week and one day each week where I have a cheat meal (one single meal, not the entire day). My starting calorie plan is as follows:

Monday, Tuesday 2600 calories (40% protein/40% carbohydrates/20% fat)
Wednesday 2400 calories (50% protein/30% carbohydrates/20% fat)
Thursday, Friday, Saturday 2600 calories (40% protein/40% carbohydrates/20% fat)
Sunday 2100 calories (50% protein/30% carbohydrates/20% fat)

This will accomplish two things: (1) I am cycling my carbs in short spurts of high and low carb days; and (2) I am cycling my calories as well. Both of these things should aide the fat loss process and are recommended by the Lean Hybrid Muscle Reloaded nutrition plan.

Weight Training

I will be working the Lean Hybrid Muscle Reloaded weight training plan throughout the 12 weeks. I am going to use Phase 1 of the program.

Cardio Training

I will be using the Lean Hybrid Muscle Reloaded cardio plan with an added twist–double cardio! Yes, I am going to do the cardio from the plan right after the workout and then I am going to add a second cardio session later that same day. On rest days I will add one long steady state cardio session. The idea is to blast the fat and I am taking that mission seriously!

Mike Westerdal and Elliot Hulse

This program is created by Mike Westerdal and Elliot Hulse. You can check out an interview with Mike Westerdal if you are interested.

Related Posts:

• Cardio Timing for Fat Loss
• Fitness Goals are Achieveable With the Right Strategy
• Book Review: Better Than Steroids
• Transformation In Progress
• The Easy Way to Count Calories