How do you feel about higher-protein diets, (e.g. the leangains method), for 2A’s?
Since only the protein macro is constant at around 50-60%, it does leave room for variety and cycling of carbs for training days?
( If fatloss/body recomp is the goal. )
Also, how do yoy feel about spreading your training programs of 5 days/wk, spread over 9 days, like so:
On/On/Off/On/On/Off/On/Off, thus taking 4 weeks to complete a 3 week/block. I’m about to embark 2A’s program and feel this would keep me more fresh and motivated… thanks!
Curious to hear coach’s thought on leangains diet as well (martin just released his “seminal” book, mostly rehash of stuff he’s already talked about).
As a big 16/8 IF fan myself, would say the leangains produces a very stringy/lean physique. You will not look “jacked” wearing a shirt. But will look great naked and after a pump.
I know that sounds funny but I’ve always found leangains diet (eating lots of lean meats, protein fluff dessert) and training style (reverse pyramid) to produce a “strung” physique…not juicy or “buff” look as typical of huskier powerlifters. Not sure if it is just simply body fat or something the IF fasting & training style tends to produce
Unless I’m mistaken it’s spread on 8 days. So it shouldn’t make a huge difference. But why would it motivate you more? The last day is a short 40 mins sessions and is not very taxing anyway
That is perfectly fine. The 2As are heavily influenced by stress when it comes to tolerating training and spreading the sessions over more days is a good way to prevent that from happening
As a 2A I can tell you that it will work …for 3-4 weeks, while you are still excited to try a new concept. But after that time, the initial excitment will fade and the lack of variety will make life miserable.
Intermittent fasting can actually work quite well with 2As, but it needs to included more food source options
There is more to it, with two kids, full time job and other obligations, its not merely the stress from the 40 min workout thats in play. Also it takes me 50 min to get to the gym and back. So that is 2 hours of time from a relatively busy scheduel. It adds up.
It’s funny how true this is… I followed a keto-approach for the last month, felt good, no cravings and decent energy, figured this is it, no problem keeping up with it, I enjoy meat and veggies so win win, right?
Wrong. Yesterday, just got fed up with it, bought a tub of ben and jerrys, and thats that…
If my goal is to lose a big bunch of fat, what approach have you seen most useful for us 2A’s?
I do pretty ok on low-carbs, so maybe a higher protein baseline with low-carbs on non workout days and lower-fat+intra carbs on workout days yields most variety? Kcals/protein staying same?
Also I workout first thing in the morning, so how would you approach that? Eaa’s+whey intra and then first meal at noon with carbs?
If I had to guess, it has less to do with their diet-aproach, and more to do with the fact there is very little volume, hence basic hypertrophy work in the “RPT-method”.
Edit:
Also of course genetics, AND the facr rhat probably Martins stuff attracts more to the same neurotype-ppl, guessing 1A ectos.
That is actually a good point that people tend to forget: we often are naturally attracted to people like us for training/diet ideas. Among my “followers” there is a higher ratio of 2As. Meadows has more 2Bs for example.
There’s an infinite variety of dishes in low fat cuisine, since there are loads of plants and spices that make stuff like buckwheat basmati tubers very enjoyable day in day out. Purees are always great. Smoothies can be changed every day.
Compared to low carb diet where it’s pretty much always the same 10ish sources of fat and proteins there’s no comparison IME. I’ve fried low carbs, zero carb even. Moving towards 70%/15/15 now. Of course bloods come back better every time.
That said I don’t stress high proteins. Quite the versatile macro
thanks for the 5/3/1 BBB tip. I’ve been looking into it and it’s very a much CT like template.
there’s actually a higher frequency template (5/6 days per week) that is basically 5/3/1 but faster progression (cycles in 14 days) and no 4th week deloads
So squat/bench/deadlift/OHP and repeat (1-2 rest days). Main lift 5/3/1, assitance can be 5x10 (BBB…i think this will be too intense/volume if done high freq)
I spent most of my Sunday reading more from Thib and watching many videos he released on neuro typing and I’m def a 1A/1B, not a 2A so I figured what I said isn’t applying… although any good routine works for a 2A, right
Deloads every 4th week aren’t recommended with 531 anymore anyway. He recommends them after 6 weeks, so every 7th week you either do a deload or a training max test. I didn’t really care for the original version, but the new book has so many different programs, it has every type of training just applying his principles.
