Recomp with the BEAST

[Wilderbeast]

12 week RECOMP PLAN:

12 week CARB cycling diet:

LOW carb days: M,Tu,W,F
KETO days: Th,Su
REFEED day: Sa

Training Style: HIT

I am doing a HIT program that lasts 12 weeks and focuses on a major bodypart for 3 week mini-cycles (Delts/Back/Legs/Chest).

Training Days: M,Tu,W,F,Sa

Cardio:

Moderate intensity 3/ week (M,Tu,Sa)
HIIT: 2/ week (Th,Su)

Bodyweight: Between 215-220
***Goal: 205-210 w/ a drop in BF of 5%

Diet:

LOW Day:
Meal# 1: WPI w/ 1/2 C oats, 1 cup strawberries, and 2 tbsp NPB OR 6 Eggs and 3/4 Cup Oatmeal
Meal# 2: 6 oz chicken, 1 Cup brown rice Or 8 oz Sweet Potato
Meal# 3: 6 oz chicken, 1 Cup green salad, 1 tbsp Oil and vinegar
Meal# 4: 6 oz chicken or turkey, 2 tbsp NPB
Meal# 5: 6 oz chicken or turkey or lean beef, 1 Cup Oatmeal or 1 Cup brown rice or 7 oz whole wheat pasta
Meal# 6: 50g Casein, 27g WPI, and 1 tbsp Mac nut oil or 2 tbsp NPB

KETO Day:
Meal# 1: 6 whole eggs
Meal# 2: 54g WPI, 1 tbsp NPB
Meal# 3: 6 oz chicken, 1 tbsp NPB or Green salad w/ 1 tbsp Oil & vinegar
Meal# 4: Same as MEAL #3
Meal# 5: Same as MEAL #2
Meal# 6: 50g Casein, 27g WPI, 2 tbsp NPB

REFEED Day:
Meal# 1: 54g WPI, 2 tbsp NPB, 1 Cup oats, 1 Cup strawberries OR 4 whole eggs & 7 egg whites, 1.5 Cup Oatmeal
Meal# 2: 6 oz chicken, 1.5 Cup brown rice or 12 oz Sweet potato
Meal# 3: 6 oz chicken or turkey, 1 Cup brown rice or 6 oz whole wheat pasta
Meal# 4: 54g WPI, 1 Cup Oatmeal
Meal# 5: 6 oz chicken or turkey or lean beef, 2 Cups brown rice or 16 oz Sweet Potato
Meal# 6: 50g Casein, 27g WPI, 2 tbsp NPB or 1 tbsp Mac nut oil

Supplements:

Multi
30g fish oil /day (may cut back to normal 6g /day)
Dig enzymes
Joint supps
Creatine monohydrate
SizeOn Pre-Contest
Hawthorne
Taurine
Sustain alpha
formestane
Regenesen (SHBG-inhibitor, Free-T booster)
ECA/clen/T3 (my own cyle design)
Anabolic Pump

I will be doing periodic updates and commentary, but probably will not be a full-out LOG unless there is some demand for one!!!

Hope you guys are following along, and please feel free to comment or ask questions!

 

[jaydollars]

I will be following!!!!!

 

[Wilderbeast]

Great to hear jay. I will have updates coming sometime next week!!! Hope more of you will tune in and follow along.

BEAST

 

[nattydisaster]

Damn that is one sexy plan. How are you going to be using the clen/eca? Have you considered adding a thyroid supplement like ALPHA-T2, or even a cortisol blocker to the stack? It would certainly be beneficial

 

[Wilderbeast]

Natty,

I definetly have looked into alpha-T2. I love that companies are bringing back T2. It is as good if not better of a pure fat burner than T3. Thanks for the compliment on the plan. I appreciate your interest! Hope you'll follow along as well.

BEAST

 

[nattydisaster]

Natty,

I definetly have looked into alpha-T2. I love that companies are bringing back T2. It is as good if not better of a pure fat burner than T3. Thanks for the compliment on the plan. I appreciate your interest! Hope you'll follow along as well.

BEAST

Followin for sure my man

 

[Wilderbeast]

4/5/2010 update:

Last week my diet and training went pretty well. I have incorporated 3-4 LISS cardio sessions @ 30-40 minutes per session. I seem to have plenty of energy for my workouts, and I am staying pretty full throughout the day. This week I am going to incorporate two HIIT sessions of bleacher sprints. My workouts are still really intense and my strength is still high (actually still increasing). Will update later this week.

BEAST

 

[Wilderbeast]

4/8/2010 update:

Here is a useful video that anyone looking to optimize body composition should pay close attention to.

http://progenexusa.com/Blog/post/Dr-Connelly-Talks-About-Insulin-Body-Weight-and-Energy-Production.aspx

Dr. Connelly obliterates the idea that even many of the members of this board hold so highly as fact :

Weight loss (bodyfat) = Calories in - Calories out (Caloric surplus / deficit)

I hope this you all find this information valauable.


BEAST

 

[Wilderbeast]

Here are the three parts of Dr. Connelly's discussion on insulin and how it relates to body composition:

http://journal.crossfit.com/2010/04/insulin-body-weight-and-energy-production.tpl

All three parts of the discussion are on the right side of the page.

BEAST

 

[Wilderbeast]

4/19/2010 update:

This is the beginning of my fourth week of the diet. I am still having a hefty cheat meal once per week along with my carb refeed on Saturdays. I am down to 207 from a starting weight of about 215-216. Either next week or the following week I will be cutting out my cheat meal but continuing the clean refeed on Saturdays. My cardio is still only about 3 days per week. I plan to keep it about the same for another few weeks before upping my HIIT sessions. Everything seems to be about on pace. I'll keep updating as I progress.

BEAST

 

[Deeerdre]

Sweet I'm in on this

 

[Deeerdre]

Great videos man, thanks for posting them.

 

[bezoe]

4/8/2010 update:

Here is a useful video that anyone looking to optimize body composition should pay close attention to.

http://progenexusa.com/Blog/post/Dr-Connelly-Talks-About-Insulin-Body-Weight-and-Energy-Production.aspx

Dr. Connelly obliterates the idea that even many of the members of this board hold so highly as fact :

Weight loss (bodyfat) = Calories in - Calories out (Caloric surplus / deficit)

I hope this you all find this information valauable.


BEAST

so basically he is advocating that calories in vs calories out is null and weightloss/fatloss is all dependent on insulin functionality.. its hard to concieve..

i would think that if a person decreased their caloric intake so much, that even though they may not shed fat significantly (because of their insulin efficiency or lacktherof) they would still inevitably lose overall weight. if you will, please help me grasp this concept

P.S. very interesting how he analyzed the mathematical equation for weightloss and noted how units of energy cant equate to weight from a simple physics point of view. so 3500 calories does not equal a pound of bodyfat, necessarily? onder: