Day 1:
Training: Speed & Weights
Nutrition: Protein 40% Carbs 35% Fat 25%
All Carbs in period of 2 hours post workout
Day 2:
Training: Tempo and Aerobic Work
Nutrition: Protein 50% Carbs 25% Fat 25%
All Aerobic Work in am
No Carbs pre-Workout all Carbs Post Workout and Pre-3pm
Day 3:
Training: Speed & Weights
Nutrition: Protein 40% Carbs 35% Fat 25%
All Carbs in period of 2 hours post workout
Day 4:
Training: Tempo and Aerobic Work
Nutrition: Protein 50% Carbs 25% Fat 25%
All Aerobic Work in am
No Carbs pre-Workout all Carbs Post Workout and Pre-3pm
Day 5:
Training: Speed & Weights
Nutrition: Protein 40% Carbs 35% Fat 25%
All Carbs in period of 2 hours post workout
Day 6:
Training: Tempo and Aerobic Work
Nutrition: Protein 50% Carbs 25% Fat 25%
All Aerobic Work in am
No Carbs pre-Workout all Carbs Post Workout and Pre-3pm
Day 7:
Rest
What would be the overall effects of such a program?
Can such a mixed plan reduce bodyfat and gain lean body mass in a long term program based around the accompanying plan?
One of the very best diets out there is from Beverly International. What they advocate is 20% carbs, 30% fat and 50% protein. How it works for athletes, I don’t know. What I do know is that a guy that I work with followed it to the letter and won the first bodybuilding contest he entered. He was down in the 4% BF range and was still getting stronger. At 5’6, 170 lb, he was still handling 120 lb db’s and repping 315 on the bench and is drug free. Yes, I know this is bodybuilding but this man got stronger while getting leaner. Food for thought.
For those of you who want to look at the diet, go to www.bodybuildingworld.com and look for the Gain muscle/lose fat diet.
Beverly has top of the line protein products, if a bit expensive. But, you get what you pay for.
No23 this diet should certainly reduce body fat but even though some of the protein would surely be converted to carbs there would still be a risk of glycogen levels declining too much after just a short period therefore leading to decreased performance.