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  1. #1
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    Default Want to get ripped and build muscle thats good real good...

    So I was approached by a fellow WAnker and asked about my training and diet regime....this is partly what I gave him. I hope it may help others who want burn fat and build muscle.

    Ok lets start of by saying this guide is going to go completely against the main stream grain you see in magazines. The magazines are there to make money, they need to be re-inventing the wheel, promoting supplements ect to get you to buy the damn magazine…their advice perpetuates into gyms resulting in the birth of ‘broscience’.

    Broscience for gyms is outlined by some common misinformation as follows;
    • You need to eat 6 small meals a day to keep your metabolism elevated, keep you sugar levels at baseline, reduce insulin, stop burning muscle and burn fat…This is bullshit !!!!!!!!!
    • You need to spend hours in the gym doing all sorts of weight training exercises to build muscle…This is bullshit !!!!!!!!
    • You need to do cardio to burn fat…This is bullshit !!!
    I was one of these guys….and yes I built muscle and I was pretty fit….but I wasn’t as shredded as I am now (yes I have a little way to go to be down to low single percent body fat stores but shit I almost died last year in a motorcycle accident). I’m at my strongest I have ever been even pre accident and I train and eat like this almost everyday. I now weigh 78kg and like i said i'm at my strongest i have ever been...even with my injuries.

    Now I followed various fasting nutrition guides loosely for a few years and went from about 90kg to a stable 82kg and gained plenty of strength….however I wanted more, I wanted single figure body fat percentages and maintain that strength so I started researching and tweaking my nutrition and gym….this is what I have come up with and it WILL work for you.

    The big thing is I DON'T DO CARDIO to burn fat

  2. #2
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    Nutrition – Intermittent Fasting

    This is the basic setup in a nut shell
    1. Choose an 8 hour ‘feeding window’ the feast.
    2. The other 16 hours you will consume NO calories. (A splash of milk in the coffee/s is fine.) Water, coffee, sugar free drinks are fine also.
    3. Because of rule 2, it’s better for most people to skip breakfast and have a feeding window something like 1-9pm so as not to destroy their social life. Think about when you usually eat with your family or friends when deciding.
    4. If you can keep to this time 90% of the time, it doesn’t matter if some days the timing is off.
    5. Though meal frequency doesn’t matter, eat 2 meals for simplicity, at 1pm and 8:30pm. (Three meals is fine if you prefer.)
    6. Weight train 3 days a week. Rest 4 days a week.
    7. Keep protein high on both days.
    8. Eat high carb foods on a training-day./ Eat low carb foods on a rest-day.
    9. Eat lean-cuts of meat/fish on a training-day./ Eat fattier-cuts of meat/fish on a rest-day.

    Here is what I do its slighty modified and I found it works way way way better after my experimentation with different fasting programs.

    For me this is my feeding fasting times;

    16hr fast starting at 8pm
    8hr Feeding window starting at 12pm

    12pm Protein drink
    4pm Protein drink
    6pm Feast this is where I eat the bulk of my calories in about two sittings
    8pm Fast

    There are plenty of other options but the essential thing is;

    16hr fast
    8hr feast
    High carb low fat on training days - caloric surplus
    Low carb medium fat on rest days - caloric deficit

  3. #3
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    Default

    Pics?

  4. #4
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    So to work your macros and caloric deficit/surplus, you need to work out your BMR;

    Women: BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) – ( 4.7 x age in years )
    Men: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

    This will give us our resting caloric energy expenditure if you did nothing during the day.

    For a cut we are looking at 300-400 under BMR on rest days and 200-300 over on training days.
    Body recomp (slow cut) 100-200 under BMR on rest days and 100-200 over on training days.
    Bulk 200-300 under BMR on rest days and 500 over on training days.

    As you can see rest days you are burning fat and training day you are supplying energy to build muscle

    Nutrient Partitioning this is the little hormone secrete which tricks your body into thinking you are not in a famine.

    As mentioned before you eat high carb/low fate on training days, low carb/medium fat on rest days and high protein on both days, but how much ?

    2.2 grams protein per kg of body weight on both days.
    30 grams fat on training day
    60 grams of fat on rest day

    Carbs make the rest of your calories....1gram of carbs = 4 calories so you can work it out.

    Coming next when i'm not so tired.

    TRAINING

    Any questions ?

  5. #5
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    Quote Originally Posted by MegaWatty View Post
    Pics?
    Maybe i have to dig up a before.

  6. #6
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    Which Wanker asked? This will be a good experiment to watch their progress.

  7. #7
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    Quote Originally Posted by MegaWatty View Post
    Which Wanker asked? This will be a good experiment to watch their progress.
    If he wants to say its up to him....my consults are private.

    If you want photos of other ppls result http://rippedbody.jp/english/results-english/ this is where i got most of my information as it was easiest to understand however he got most of his stuff from Martin BERKHAM of the Leangains Site

    This diet was no invented by me but i have tweaked it to suit me.....as to what i have found works best for me....there ar emany other ways following the basic guidelines

  8. #8
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    No offence but there are before and after pics of every diet ever invented.

  9. #9
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    Quote Originally Posted by MegaWatty View Post
    No offence but there are before and after pics of every diet ever invented.
    No offence taken....a diet is a diet all diets work....I just find this the easiest.

    Anyway i'm not here to prove it works or not....i know it does.....

    As a fellow leangainer has said in his vids.....this is just advice you do whatever the f$%k you want to do !!!!

  10. #10
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    Quote Originally Posted by MegaWatty View Post
    No offence but there are before and after pics of every diet ever invented.
    So why ask for pics you homo ?

  11. #11
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    Fair call.

    My 15kgs came off by eating, walking and a shitload of core exercises. No diet, just a lifestyle change.

    Understanding nutrition is the start for anyone losing weight. So much marketing is based around faking that things are low fat or low sugar. People need to learn how to read nutrition labels first.

    As you basically said though, each to their own.

  12. #12
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    Quote Originally Posted by MegaWatty View Post
    Fair call.

    My 15kgs came off by eating, walking and a shitload of core exercises. No diet, just a lifestyle change.

    Understanding nutrition is the start for anyone losing weight. So much marketing is based around faking that things are low fat or low sugar. People need to learn how to read nutrition labels first.

    As you basically said though, each to their own.
    What you did is exactly what im preaching

    I'm probably stupid calling this a diet because it is a lifestyle change.......this diet is sustainable forever (once you drop the fat and become leaner it can be done much looser because you are not insulin resistant and you leptin levels are much more stable)....I have been fasting very loosely for the last 3 years with a 6 month break after my prang, then in the last 2 months I have worked on my macros properly and I take a pic tomorrow which doesn't look to ghey. You can make your mind up. Like i said though i still have a way to go to be med to low single figure body fat percentage and yes i am carrying some stubborn stomach fat, but i can see my abs, I have veins popping from my biceps and my strength has gone through the roof...thats is the most important to me when i have been lifting for so long the gains come very slow....well not now. Anyway I got a few good comments from the crowd at champs hence being asked how i did it.

    All this is free and available in pub med its backed up by science no marketing as no one is making money from this stuff..

  13. #13
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    Quote Originally Posted by Zeusgolf View Post
    So why ask for pics you homo ?
    Touchy. It's a standard Ozgolf line. I'm sure most around here would have got it. No homo. There's another.

  14. #14
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    Quote Originally Posted by MegaWatty View Post
    Touchy. It's a standard Ozgolf line. I'm sure most around here would have got it. No homo. There's another.
    M'kay

  15. #15
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    Default Re: Want to get ripped and build muscle thats good real good...

    Quote Originally Posted by Zeusgolf View Post
    All this is free and available in pub med its backed up by science no marketing as no one is making money from this stuff..
    I'm not having a go here, but do you have a link or a reference for its existence on PubMed or other journals? Is there any evidence comparing this diet method to other more mainstream ones like VLCDs or HPLC-low GI (e.g. CSIRO diet)? I ask out of actual scientific curiosity. I work with a nutritionist student and they are taught that the two I mentioned are the best weight loss methods.

  16. #16
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  17. #17
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    I kinda eat this way anyway, apart from the coffee in the morning. Always have. Skip breakfast, first meal is lunch after 12 and tea at around 6.30-7.

    Don't do the gym bit but.
    Why exactly do I need to answer to you?





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  18. #18

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    I couldn't possibly entertain a lifestyle change that involves skipping breakfast, I ****ing love breakfast!
    Moe Norman

    Ping G30 9* | Wilson Staff Tour F5 15* | Ping G20 20** | Ping i3 Blades 3-PW | Ping Tour 54.12 & 60.08| Yes! Marilyn

    "I had played so poorly recently, I started thinking that maybe I should do something else. Then I saw my friends going to work every day and realised that my life wasn't so bad." -Steve Pate

  19. #19
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    "12pm Protein drink
    4pm Protein drink
    6pm Feast this is where I eat the bulk of my calories in about two sittings
    8pm Fast"

    So, you essentially don't EAT anything from 8pm til 22 hours later at 6pm the next day?!?!?

    golflink WITB
    TSR3 9deg | TSR3 15deg | TSR2 3H | T100 4-GW | Vokey 56 & 60 | Newport 2.5

  20. #20
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    Default Re: Want to get ripped and build muscle thats good real good...

    Where does the fried kway teow and laksa or even BBQ ribs fit in all this?
    "I don’t want to achieve immortality through my work; I want to achieve immortality through not dying."
    - Woody Allen


  21. #21
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    Default Want to get ripped and build muscle thats good real good...

    Quote Originally Posted by MegaWatty View Post
    Which Wanker asked? This will be a good experiment to watch their progress.
    It clearly wasn't me!

  22. #22
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    Has to be Nuffie. Only he could ask another man about his "ripped" body and not feel awkward.
    Pieface, no longer the resident chopper, giant fweak. Lives in a pineapple under the sea
    witb?

  23. #23
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    Quote Originally Posted by Lobsta View Post
    I'm not having a go here, but do you have a link or a reference for its existence on PubMed or other journals? Is there any evidence comparing this diet method to other more mainstream ones like VLCDs or HPLC-low GI (e.g. CSIRO diet)? I ask out of actual scientific curiosity. I work with a nutritionist student and they are taught that the two I mentioned are the best weight loss methods.
    Sure let will post the links tonight.....the publications specifically refer to fasting and the metabolism.

  24. #24
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    Quote Originally Posted by BrisVegas View Post
    "12pm Protein drink
    4pm Protein drink
    6pm Feast this is where I eat the bulk of my calories in about two sittings
    8pm Fast"

    So, you essentially don't EAT anything from 8pm til 22 hours later at 6pm the next day?!?!?
    My protein drink breaks the fast (there is calories in there)......but like I said there are plenty of different ways this is what i like.

    Some guys have three meals like this;

    12:00pm 25% total cals - pre work out (this could be a traditional breakfast)
    4:00pm gym
    6:00pm 60% total cals - post work out
    8:00pm 15% total cals

    I just find it easier to eat two protein drinks and then eat all my cals in one big meal.....a very large dinner and desert.

    If it fits in your macros and you eat most of your calories post workout it doesnt matter what time the eating window is or how many times you eat in the window.

  25. #25
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    Quote Originally Posted by idgolfguy View Post
    Where does the fried kway teow and laksa or even BBQ ribs fit in all this?
    Kway Teow = Carbs from noodles = training day
    Laksa = Carbs from noodles = training day
    BBQ ribs = fat cut of meat = rest day


 

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