I recently got married to my beautiful Wife Samantha on the Island of Ibiza. All of our friends and family came out and everyone was looking great so I had to devise a diet to take my body to the next level.
I needed to maintain the extra muscle I had put on the through the year while lowering my bodyfat. The result was under 5% bodyfat and minimal loss to muscle size.
I used a method called carb cycling which has many variants however the one that worked for me was 6 low carb days and 1 high carb day,
The low carb days puts your body in a state of ketosis and begins burning bodyfat as you are in a calorie deficit.
The high carb day replaces glycogen, shocks your metabolism and boosts muscle growth and anabolism (it also allows you to enjoy some of your favorite sugary foods)
Depending on how your body reacts to this you may want to try 2 high, 5 low.
High carb days I aimed for 3g of fast digesting carbs per pound of bodyweight = 540g
Low carb training days - 1g per pound of bodyweight = 90 -100g (carbs to be consumed in the morning and around training only)
Low carb rest day - 0.5g per pound of bodyweight = 40 - 50g
An example low carb training day for me as follows.
Meal 1
50g porridge oats (dry weight)
2 scoops whey protein (mixed into porridge with water)
1 tsp of honey (fast digesting carbs to restore glycogen after sleep and put body in an anabolic state)
1 tsp cinnamon
1 shot of espresso mixed in (caffeine boosts metabolism and aids fat loss)
Meal 2
handful of mixed nuts (healthy fats help to shift unwanted bodyfat and keep you feeling full between meals)
Meal 3 and 4
200g of lean meat e.g. Chicken breast/turkey breat/Talapia
Mixed green veg
Pre workout
Superpump extreme pre workout shake (keeps energy up, increases muscle pump and help fight bodyfat)
1 scoop of whey protein
Post workout
400ml Low fat chocolate milk and 1 scoop of whey protein (low fat choc milk is great after training as it is full of fast digesting carbs, milk protein, antioxidants, salts and water, it replaces everything you need and tastes great!!!)
Meal 5
200g fish either baked or dry fried e.g. salmon/seabass (both full of healthy fats which slow protein digestion and aid fat loss)
Mixed green veg
Meal 6
0% fat Greek yogurt
1 scoop of whey protein mixed in (tastes amazing and acts as a source of slow digesting protein to aid recovery and growth as you sleep)
handful of mixed nuts (when carbs are extremely low healthy fats and protein must be kept high to maintain muscle mass)
I also used several supplements to aid fat loss and keep testosterone high to hold on to my hard earned muscle, however I will go onto this in my next post.
