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Yeah I'm pretty clueless on McDonald's Ultimate Diet and training methods.
I like McDonald's baked apple pies, lol.
To really sum it up, you go low weight high rep on a program he has written out to glycogen deplete your muscle groups as well as possible, then by the weekend you carb up to prepare for heavy lifting coupled with another set of glycogen depleting work outs on 30 g or less of carbs again Mon-Fri until the weekend when you carb up again. Almost identical from what I read about carbnite but I trust Kiefer over Mcdonald as his methods are often out of date and dogmatic, I tried it but it seemed to neglect strength and was more of an aesthetic program, plus I get super grumpy on no carb lol. What was interesting though was how he set up the training with the diet for maximum fat loss and muscle gain results, so you can see a bit of my confusion on loading properly for different workouts Tex. I think taking Kiefers Crossfit template and tinkering with it for my own program might help out
Pretty much the Experimental CNS protocol that Kiefer put on on video during Christmas? The whole 30g of carbs per day, as you were explaining. So far I've only used 2 workout days using that method so can't comment on it at all. Now if you were to run that type of split, I would recommend doing the small amount of carbs in the PWO Shake to not really affect fat burning nor ketogensis. To have that CN later in the week after being depleted, and doing the Strength Days following the CN. If you lift pretty much 3-4x a week and go ULC 3-4 days you'll be more than depleted by the 7th day.
I'm not opposed to CN but I would rather do CBL first and see how I recompm then try CN if I want to really cut
Yeah I would do the backloads after the Power Days, and then a backload after a Hypertrophy day with a certain body part are that is lagging.
The program is high volume and frequency, i do something sinular im 150lbs and backload 300gms 4x week, still feel i need more not much gain of fat more defined muscles but very tired
I'm almost 180, if I had to guess around 15% or so bodyfat, though I'll get tested soon. I'm getting in the 205 grams as the book said since i lost about 2 and a half lbs during the prep phase, but i'm starting to thinkt eh scale was off or I really need more. I upped it to about 250 and still felt I might need more. I'm trying to gain lean mass and watch my bodyfat percentage go down, I was at one time 165 and 8% so I feel like my muscle memory will help me out as well. How do you time your loads with workouts?
Same every time, workout pwo shake with dextrose, come home cook chicken and rice and destroy it an hour later
It's a bit off-subject but I'm just trying to think of the best way to incorporate deadlifts into the PHAT protocol. I like deadlifting on back day so it's tricky. Last week I did heavy rack-pulls on Monday for Upper Body Power and then did Lower Body Power on Tuesday and that worked well enough. I'm just reluctant to do deadlifts the day before or the day after legs.
Swap out the Squats with Deadlifts for Power Day, if anything instead of Leg Press you can do a lighter version of Squats after Deads
Swap out the Squats with Deadlifts for Power Day, if anything instead of Leg Press you can do a lighter version of Squats after Deads
Ah yes, I like that idea, thanks Tex
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