this is a program I have perfected over the last few months that has worked very well for both myself as well as several others on another forum.
If followed consistently you will gain muscle and lose fat simultaneously, although you will bottom out at 7-8% bodyfat. The program is based upon being in a calorie surplus (high calorie, high carb) for 5 days before cutting calories and carbs to very low levels to facilitate fat loss.
this program is very specific in both nutrition and training and thus both parts of the program must be on point for success.
Monday - Upper body - High carb diet 600 calories above maintenance
Tuesday - Lower body - same
Wednesday - Upper body - same
Thursday - Low body - same Friday
- Rest - High/moderate carb 200 calories above maintenance
Saturday - Cardio or Rest (No weight training) - low carb diet (less than 100 grams carbs) - very low calorie: 100-200 calories above BMR (about 12x bodyweight) 1600-2000 calories for most males, 1200-1500 for females
Sunday - repeat saturday
Recent research has shown that the human body can shift from a mainly anabolic (muscle building) state to a mainly lypolytic (fat burning) state in less than 24 hours. Monday through Thursday you eat a high carb, high calorie diet and train heavily, promoting anabolism. Protein synthesis is increased for roughly 36 hours after exercise and thus Friday allows you to recover and grow from the week's workouts.
By Saturday morning protein synthesis is back to baseline levels and thus cutting calories drastically will not hurt recovery and muscle growth.
Cutting carbs and calories down to very low levels will stimulate very rapid fat loss.
This is compounded by high thyroid and leptin levels from the 5 days of overfeeding. Keeping calories above your BMR will keep you metabolism funtional while burning fat. The fact that the cutting portion is only 2 days will keep your muscle in place as muscle is very difficult to lose in as few as 2 days.
While this program is not magic it will allow you to gain 2 to 3 pounds per month while simultaneously losing fat.
A good friend went from 165-170 in eight weeks while cutting his bodyfat from 12% to 8%.
This program has yet to be perfected and thus I am open to suggestions on how to improve it