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HAnk Hyperpapolus

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14 January 2019

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Chest

Back

Biceps

Triceps

Rear/Side Delts

Front Delts

Traps

Abs

Glutes

Quads

Hamstrings




The rules are as follows:

For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).
Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You’ll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.
Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).
Eat as much protein as you want. Yes, that’s right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.
For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.

This circuit consists of 20 sets. The rep scheme looks like this:

Set 1: 20 Reps
Set 2: 1 Rep
Set 3: 19 Reps
Set 4: 2 Reps
Set 5: 18 Reps
Set 6: 3 Reps
Set 7: 17 Reps
Set 8: 4 Reps
Set 9: 16 Reps
Set 10: 5 Reps
Set 11: 15 Reps
Set 12: 6 Reps
Set 13: 14 Reps
Set 14: 7 Reps
Set 15: 13 Reps
Set 16: 8 Reps
Set 17: 12 Reps
Set 18: 9 Reps
Set 19: 11 Reps
Set 20: 10 Reps
Do a carb-refeed, preferably after having depleted muscle glycogen. A full-body session consisting of 2-4 sets of 12-15 reps per body part will get the job done. Carb choices should consist primarily of starches such as potatoes, rice, pasta and bread. Keep fiber low, potassium high. The exact amount of carbs to be ingested depends on several factors, but I suggest playing it safe and not going overboard.

4-6 g of carbs per kilo lean body mass is a good starting point, preferably on the low end of that if you’re inexperienced with carb-refeeds and how you react to them.
If you do it right, this will have the effect of pulling water outside the muscle cell into the muscle cell. Along with increased muscle glycogen, this will give you a lean and full appearance the next day – ideally also causing a “whoosh” over night.

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