pics
[quote]hlss09 wrote:
pics [/quote]
Update pics coming soon.
My avatar was taken yesterday.
I continue to enjoy reading on your training Ev. Congrats on the entry into TCA. That’s brilliant.
You mentioned briefly on the role of IF in the TCA post, if there is a previous post where you talk about implementing this I apologize but if you haven’t I’d be very keen to learn more in upcoming posts on how you structure it into your diet. Thank you.
[quote]XanderBuilt wrote:
I continue to enjoy reading on your training Ev. Congrats on the entry into TCA. That’s brilliant.
You mentioned briefly on the role of IF in the TCA post, if there is a previous post where you talk about implementing this I apologize but if you haven’t I’d be very keen to learn more in upcoming posts on how you structure it into your diet. Thank you.[/quote]
I’d be happy to share what I have been doing.
I have looked at both the lean gains approach and the one CT is promoting here, and while they both offer positive potential results, CTs pulse/feast worked better with my schedule. Right now, I wake up, do 45 minutes of treadmill FMC with one scoop of the protein I am using for the pulse, then at 7:30 or 8, I will have two scoops for my first pulse. At 11:30-12:00, I will have two more scoops and this will represent my second pulse of the day. I train around 4 or 5, so 30 minutes before my training session, I will begin my peri-workout nutrition which usually breaks down to 60-80 grams of carbs, depending on the day, and 50-70 grams of protein.
At 7:30 or 8, I will begin my feast, which right now consists of 16 ounces top round steak, 1 cup of greek yogurt with 1.5 scoops protein powder, 2 tbsp of natty peanut butter, cinnamon, and splenda, and potentially a bit more depending on what I have. Since I am at school, and prep my food in advance, the top round is the easiest for me, as I can cook massive amounts of it and be set for 4-5 days. I use fat free Fage greek yogurt, and that is one of my favorite things to eat, especially when I mix it with the stuff I do. Occasionally, I will add 20-40 grams of carbs with this feast, but not always. Right now, I am losing weight at about a rate of 2-3 lb/week.
1.26.11
Standing Calf Raise
warmup x 20
200 + x 15 + 25 half reps
200 x 15 + 25 half reps
Cross Body Curls (meadows style, 25 seconds rest)
40 x 8 LR, 32.5 x 10, 10 LR
Single Arm OH Rope Extensions (minimal rest)=
5 x 15, 12, 10 LR
Machine Preachers (2 seconds negative, hold at contraction)
50 x 12, 70 x 12
70 x 10 to 50 x 10 to 50 x 25 half reps
Rope Pushdown (10-15 seconds rest)
5 x 15, 4 x 15, 15
3 Second Negative Barbell Curl
Bar x 8, 65 x 8, 55 x 8
Incline EZ Bar Extension (meadows style)
20 + bar x 15, 30 + bar x 15
Solid session today. Weighed in at 222 post workout today and am visibly leaner in the gym.
Are you using Layne’s leucine/BCAA protocol?
[quote]trav123456 wrote:
Are you using Layne’s leucine/BCAA protocol? [/quote]
For my pulsing I’m assuming?
I am not, I am using a different protein formula that is working very well.
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
I continue to enjoy reading on your training Ev. Congrats on the entry into TCA. That’s brilliant.
You mentioned briefly on the role of IF in the TCA post, if there is a previous post where you talk about implementing this I apologize but if you haven’t I’d be very keen to learn more in upcoming posts on how you structure it into your diet. Thank you.[/quote]
I’d be happy to share what I have been doing.
I have looked at both the lean gains approach and the one CT is promoting here, and while they both offer positive potential results, CTs pulse/feast worked better with my schedule. Right now, I wake up, do 45 minutes of treadmill FMC with one scoop of the protein I am using for the pulse, then at 7:30 or 8, I will have two scoops for my first pulse. At 11:30-12:00, I will have two more scoops and this will represent my second pulse of the day. I train around 4 or 5, so 30 minutes before my training session, I will begin my peri-workout nutrition which usually breaks down to 60-80 grams of carbs, depending on the day, and 50-70 grams of protein.
At 7:30 or 8, I will begin my feast, which right now consists of 16 ounces top round steak, 1 cup of greek yogurt with 1.5 scoops protein powder, 2 tbsp of natty peanut butter, cinnamon, and splenda, and potentially a bit more depending on what I have. Since I am at school, and prep my food in advance, the top round is the easiest for me, as I can cook massive amounts of it and be set for 4-5 days. I use fat free Fage greek yogurt, and that is one of my favorite things to eat, especially when I mix it with the stuff I do. Occasionally, I will add 20-40 grams of carbs with this feast, but not always. Right now, I am losing weight at about a rate of 2-3 lb/week. [/quote]
Thank you so much for the depth of your reply.
I’ve read into IF but not enough on CT’s discussion and application of Pulsing.
- Do I read correctly - there are two principle whole food meals (one before workout, one after) and pulses form the balance of your calories for the day?
- I guess you cycle through the carb intake depending on your training for the day? Do you have a higher % calories from fat on non-training days?
- For the FMC is it casein protein that you typically use? any BCAA supplementation at that time? The brand you use is not critical at all since I’ll need to make modifications living so far away anyway
FMC is something I certainly need to incorporate.
I’ve been doing IF for the past 1.5 weeks. I train around 7pm usually. I split in 3 meals, 2 before and 1 after, largest meal is the last meal. I usually drink green or herbal tea until the 1st meal at 12pm so FMC+Protein + possible pulse would be a welcome change. Haha.
Thanks again for being so detailed
Do you shop at Costco? A lot of our food choices are the same.
[quote]XanderBuilt wrote:
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
I continue to enjoy reading on your training Ev. Congrats on the entry into TCA. That’s brilliant.
You mentioned briefly on the role of IF in the TCA post, if there is a previous post where you talk about implementing this I apologize but if you haven’t I’d be very keen to learn more in upcoming posts on how you structure it into your diet. Thank you.[/quote]
I’d be happy to share what I have been doing.
I have looked at both the lean gains approach and the one CT is promoting here, and while they both offer positive potential results, CTs pulse/feast worked better with my schedule. Right now, I wake up, do 45 minutes of treadmill FMC with one scoop of the protein I am using for the pulse, then at 7:30 or 8, I will have two scoops for my first pulse. At 11:30-12:00, I will have two more scoops and this will represent my second pulse of the day. I train around 4 or 5, so 30 minutes before my training session, I will begin my peri-workout nutrition which usually breaks down to 60-80 grams of carbs, depending on the day, and 50-70 grams of protein.
At 7:30 or 8, I will begin my feast, which right now consists of 16 ounces top round steak, 1 cup of greek yogurt with 1.5 scoops protein powder, 2 tbsp of natty peanut butter, cinnamon, and splenda, and potentially a bit more depending on what I have. Since I am at school, and prep my food in advance, the top round is the easiest for me, as I can cook massive amounts of it and be set for 4-5 days. I use fat free Fage greek yogurt, and that is one of my favorite things to eat, especially when I mix it with the stuff I do. Occasionally, I will add 20-40 grams of carbs with this feast, but not always. Right now, I am losing weight at about a rate of 2-3 lb/week. [/quote]
Thank you so much for the depth of your reply.
I’ve read into IF but not enough on CT’s discussion and application of Pulsing.
- Do I read correctly - there are two principle whole food meals (one before workout, one after) and pulses form the balance of your calories for the day?
It really depends on what you are doing (fat loss, maintenance, gain), but there are no whole food meals before 7:00 PM regardless. If you train at 5, you do your normal peri-workout (ie. Anaconda protocol), and then 45-75 min post workout, you begin your feast. I only eat one meal for my feast since my goal right now is fat loss.
- I guess you cycle through the carb intake depending on your training for the day? Do you have a higher % calories from fat on non-training days?
Right now, my carb amounts are pretty constant. I usually get 70-80 from my peri-workout nutrition and then only about 20-30 in my feast. The only day I will have higher carbs is on Saturday (somewhat of a cheat day/heavy leg day). I will increase them a good deal and probably have two maybe three meals for my feast.
- For the FMC is it casein protein that you typically use? any BCAA supplementation at that time? The brand you use is not critical at all since I’ll need to make modifications living so far away anyway FMC is something I certainly need to incorporate.
I use a brand that is comparable to casein hydrolysate, but it is also very high in high grade BCAAs. I use a scoop during fmc and then take two scoops a little later in the morning for my first pulse. I also take a thermogenic pre fmc.
I’ve been doing IF for the past 1.5 weeks. I train around 7pm usually. I split in 3 meals, 2 before and 1 after, largest meal is the last meal. I usually drink green or herbal tea until the 1st meal at 12pm so FMC+Protein + possible pulse would be a welcome change. Haha.
Well, it seems that you are engaging in a different type of intermittent fasting, one that is more along the lines of the lean gains approach (don’t know if you have read any of his stuff). CTs style has you eating no whole food until 7:00 pm at the earliest, and that being post workout optimally. Two pulses throughout the day, peri-workout nutrition, and then only 1 large whole food meal.
Thanks again for being so detailed :)[/quote]
No problem man, glad to help.
It really depends on what you are doing (fat loss, maintenance, gain), but there are no whole food meals before 7:00 PM regardless. If you train at 5, you do your normal peri-workout (ie. Anaconda protocol), and then 45-75 min post workout, you begin your feast. I only eat one meal for my feast since my goal right now is fat loss. Right now, my carb amounts are pretty constant. I usually get 70-80 from my peri-workout nutrition and then only about 20-30 in my feast. The only day I will have higher carbs is on Saturday (somewhat of a cheat day/heavy leg day). I will increase them a good deal and probably have two maybe three meals for my feast.
I use a brand that is comparable to casein hydrolysate, but it is also very high in high grade BCAAs. I use a scoop during fmc and then take two scoops a little later in the morning for my first pulse. I also take a thermogenic pre fmc.
Well, it seems that you are engaging in a different type of intermittent fasting, one that is more along the lines of the lean gains approach (don’t know if you have read any of his stuff).
CTs style has you eating no whole food until 7:00 pm at the earliest, and that being post workout optimally. Two pulses throughout the day, peri-workout nutrition, and then only 1 large whole food meal.
(repost, didn’t come out clear first time).
[quote]165StateChamp wrote:
Do you shop at Costco? A lot of our food choices are the same. [/quote]
Lol, I shop at super wal mart, very close though. They have great prices and pretty good quality food.
[quote]ebomb5522 wrote:
[quote]XanderBuilt wrote:
I continue to enjoy reading on your training Ev. Congrats on the entry into TCA. That’s brilliant.
You mentioned briefly on the role of IF in the TCA post, if there is a previous post where you talk about implementing this I apologize but if you haven’t I’d be very keen to learn more in upcoming posts on how you structure it into your diet. Thank you.[/quote]
I’d be happy to share what I have been doing.
I have looked at both the lean gains approach and the one CT is promoting here, and while they both offer positive potential results, CTs pulse/feast worked better with my schedule. Right now, I wake up, do 45 minutes of treadmill FMC with one scoop of the protein I am using for the pulse, then at 7:30 or 8, I will have two scoops for my first pulse. At 11:30-12:00, I will have two more scoops and this will represent my second pulse of the day. I train around 4 or 5, so 30 minutes before my training session, I will begin my peri-workout nutrition which usually breaks down to 60-80 grams of carbs, depending on the day, and 50-70 grams of protein.
At 7:30 or 8, I will begin my feast, which right now consists of 16 ounces top round steak, 1 cup of greek yogurt with 1.5 scoops protein powder, 2 tbsp of natty peanut butter, cinnamon, and splenda, and potentially a bit more depending on what I have. Since I am at school, and prep my food in advance, the top round is the easiest for me, as I can cook massive amounts of it and be set for 4-5 days. I use fat free Fage greek yogurt, and that is one of my favorite things to eat, especially when I mix it with the stuff I do. Occasionally, I will add 20-40 grams of carbs with this feast, but not always. Right now, I am losing weight at about a rate of 2-3 lb/week. [/quote]
First, wanted to mention I like the new split. Secondly, the new diet looks crazy! You’re calories are already near 2k? Dang.
Chi-town, i’m doing a similar diet as ebomb, probably havent been eating enough on my first couple pulse feasts. It’s strange how I can eat so little and still be feeling ok. Last time I dieted, and I was signif. smaller, I started my cals over 3000 and it took me weeks to get even close to 2000-2500.
It’s working tho!
@ Chi Town: ya, I am loving the new split as well. I have reduced the volume a good deal on power days, enough so that I can really focus on hypertrophy on the other days. We’ll see how it goes this week and next (my 90 and 100 percent days respectively).
As for the cals, when plugging in my food to fitday, I am taking in no more than 2100 today, the average being around 2000/day and I feel great. I am not losing a massive amount of weight, but enough. I weighed 223 pw yesterday and am significantly leaner than I was at 223 5 months ago.
@ Bug: the force is strong with you
Evan,
I’m not thinking about leaning out now, but for future reference I have a few questions. Before getting serious about lifting/mass, which you NEED to do before cutting to any degree, I was dieting pretty hard, eating less than 2,500 cals a day for a few days, then inevitable bingeing. All I could think about was food, b/c I was always hungry…It seems like the pulse feast with some sort of CHY product would really eliminate this though.
I know that when I pulse FAST, I’m not hungry at all, and if I were to have a 2,500 calorie FEAST meal, which would be one damn big meal, I feel like I would be pretty satisfied.
I was wondering: Have you ever done a more traditional leaning phase/cut? If so, how does the pulse feast idea compare?
It seems easy, b/c when cutting, you’re constantly eating small meals, which means you have to constantly cook, clean, etc…I’m a college student, and everything about the feast seems easy and convenient. What do you think?
PS do you spend the same, less, or more on this style of eating - including the CHY and food for you one or two big meals?
Thanks, and good work! Still waiting for the updated pics lol!
[quote]hlss09 wrote:
Evan,
I’m not thinking about leaning out now, but for future reference I have a few questions. Before getting serious about lifting/mass, which you NEED to do before cutting to any degree, I was dieting pretty hard, eating less than 2,500 cals a day for a few days, then inevitable bingeing. All I could think about was food, b/c I was always hungry…It seems like the pulse feast with some sort of CHY product would really eliminate this though.
I know that when I pulse FAST, I’m not hungry at all, and if I were to have a 2,500 calorie FEAST meal, which would be one damn big meal, I feel like I would be pretty satisfied.
I was wondering: Have you ever done a more traditional leaning phase/cut? If so, how does the pulse feast idea compare?
It seems easy, b/c when cutting, you’re constantly eating small meals, which means you have to constantly cook, clean, etc…I’m a college student, and everything about the feast seems easy and convenient. What do you think?
PS do you spend the same, less, or more on this style of eating - including the CHY and food for you one or two big meals?
Thanks, and good work! Still waiting for the updated pics lol! [/quote]
I have done a more traditional in the past and I am liking the results from the pulse/feast style better already. Although I am only consuming around 2,000 calories a day, which is significantly less than when I was bulking and eating around 4,000-4,500/day, I feel fine. I may get a little hungry throughout the day, but nothing extreme. My meal is large enough to satisfy me, but doesn’t stuff me either.
It is much easier to eat this way, especially since I am at school (college student as well), as it totally frees up my days. I usually cook in bulk twice/week and make about 5-6 lb of beef + veggies + whatever else I need, so that is pretty efficient, but not much different than what I would do if I were taking a more traditional approach to cutting.
I would say I actually spend less. I am not drinking as many whey shakes throughout the day, and have really just been living off greek yogurt, peanut butter, top round steak, and occasional rice/veggies for carbs.
I would love to take some legitimate update pics, but unfortunately, the lighting in my room is terrible (I know, bad excuse), but the right light can really make a difference in allowing you to actually see progress. I will try and get some mirror shots when I go to the gym.
awesome. i’m DEFINATELY going to do this when it’s time to lean out. now that this approach is known, I don’t understand why people would do anything else to lean up or even get into contest shape
[quote]hlss09 wrote:
awesome. i’m DEFINATELY going to do this when it’s time to lean out. now that this approach is known, I don’t understand why people would do anything else to lean up or even get into contest shape[/quote]
Well, that’s a complicated topic IMO. Traditional contest prep may be better suited for utilizing a more traditional eating schedule. You can take some aspects of this feast and apply them IMO, but it would be tough to do prep with this.
yeah i’ve never prepped so I wouldn’t know, but you could definately use CHY