Cheating for Arm size
For those that have tried the Cheater's Diet, they have quickly realized it to be one of the most (if not the most) effective-- yet surprisingly unpainful-- diet programs for rapid fat loss. More recently, trainees have used the techniques introduced in my Cheater's Diet EDT article to not only lose fat at the most optimal rate, but also gain muscle mass while doing so. So what now? How about putting a 1/2 inch to a full inch on your arms while losing substantial fat mass in just a few short weeks? Sound enticing? Sound amazing? Sound incredibly awesome? Did I just ask five questions in a row? Are you heterosexual? Well, if you answered yes to any of those questions, read on my friend, because I'm about to show you how it's done (gaining arm size and losing fat simultaneously, that is; I can show you how to be heterosexual, but there's a charge for that). The Diet Mixed Days: consume 1/2 of a strict day's calories prior to workout; consume 1/2 of an overfeed day's calories after workout. Overfeed Days: consume 2g P/lb of LBM, 3g C/lb of LBM, and .4g F/lb of LBM. Strict Days: consume 8 times LBM in calories; a minimum of 1/2 of these calories should be derived from protein. DIET NOTES: In order to maximize both the diet and overfeeding portions of the program, androgens should be present. To follow the above guidelines, you'd need to be using at least something as anabolic as methyl-1-test (4AD isn't going to cut it here; in a few weeks it will be illegal anyway, so you might as well go with something good. Either way, if you've got some lying around, email me and I'll hook you up with the caloric intake guidelines when using a more mild androgen such as 4AD). Next, it's a good idea to consume a regular protein/carb MRP with skim milk four hours after hitting the sheets on the nights following your arm specialization sessions. Mix a serving before you go to bed and set the alarm for the appropriate time. Also, you probably noticed that I didn't give a specific macronutrient breakdown for the strict days, just that around 1/2 of your calories come from protein. The reason is that it is up to you as to how you want to fill in the additional calories. Some people do better with higher fat/lower carb diets while others obtain greater results by keeping carbs higher and fat relatively low. The only mandatory P + C (protein and carbohydrate) meal on strict days is the meal following your HIIT cardio sessions; the rest should be based on your past dieting experience. Lastly, for the overfeeding portion of the program, you want to concentrate on consuming high GI carbs as they are the best at provoking a substantial leptin response. Foods such as fat free fig newtons, angel hair pasta, bagels, breads, grape juice, Relentless and/or Vendetta (pre/post workout), maltodextrin, potatoes, baked potato chips, baked tortilla chips and salsa, animal crackers, low fat pop tarts, low fat graham crackers, low fat cookies, rice, and pretzels should all be staple foods during your ovefeeding days. Try to limit your consumption of high-fructose corn syrup as the jury is still out concerning its ability to refill muscle glycogen stores. The Diet/Training Split
The program is 30 days in duration, so you'll repeat the above four times and then tack on strict days 1 and 2 at the end to maximize the effects of the last overfeed. If you are unfamiliar with HIIT cardio, it is simply alternating periods of max effort exertion with periods of active recovery/rest. A sample session would be to perform 10-15, 15-second sprints with a work to rest ratio of 1:1 (15 seconds sprint:15 seconds rest). For the moderate cardio sessions, 30-40 minutes at 70% HRmax will suffice. The Workouts Upper Body Session A1) DB or BB Bench Press A2) Seated Rows B) Standing DB Military Press Set/Rep Scheme: 8x3 Lower Body Session A1) Narrow Stance Squat A2) Deadlift Set/Rep Scheme: 8x3 Arms Specialization Session 1 A1) Dips/Lying DB Extensions A2) Incline Bicep Curls/Incline Hammer Curls Set/Rep Scheme: 5x8-12. Superset (move directly into without resting) sets 3, 4, and 5 with the second (isolation) movement listed. Arms Specialization Session 2 A1) Dips A2) Incline Bicep Curls Set/Rep Scheme: 12x4 NOTE: for all workouts, casually alternate-- do not superset-- back and forth between the A movements and then perform the B movement if prescribed. Booyah Short article, but everything you need to know to pack some size on your guns and rapidly lose fat mass. Again, if you are unfamiliar with the overfeeding approach, check out Practical Cheating and also feel free to email me for additional information.
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