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I am 175lbs probably 15-17% bf my main goal is to see my abs for the first time ever. i am confused on what i am supposed to do for either. I read the book but just need a little more explination on this subject. thank you for the help.
I would say, based on your goal of having abs, to do SA. If your goal is to see those abs very quickly then a carb night approach might be the better option.
Yes for sure do SA, how many days are you lifting? For sure do HIIT after every training session. It should be ok if you back load every time you train as well, just don't go crazy with the carbs, keep the carbs you eat on the cleaner side (white rice, potatoes, sweet potatoes, white bread, dextrose/maltodextrin powders) depending on how many days you train, on one of those days go ahead and back load with junk food/the food that kiefer says you can eat. Also finding the right amount of carbs to eat is something you will have to play around with but anywhere from 200-400g is good obviously for you to get leaner start with the lower side. And if you are not seeing results after 4-6 weeks then I would try the carb night solution
SA is probably the Best choice for you, so the question comes down to details. How often do you lift heavy stuff. Backload after this, if training at night or the night before if training in morning.DO NOT do HIIT after your heavy lifting as it counteracts the benefits of the actual workout, do this separately if you are going to do it!However my suggestion is do keep lifting and add in CBL, then add some HIIT IF you need it
DO NOT do HIIT after your heavy lifting as it counteracts the benefits of the actual workout, do this separately if you are going to do it!
+1@omar57: your answer is WAY too specific, although some of your recommendations are good imo if OP doesn't have the book. The issue is not that black and white, though. 200-400g? Only backload with junk on one training day? Don't go crazy with the carbs? None of these are in the book. Experiment. Start high, then dial back.
thanks for all the help. i work out friday, sunday and tuesday. full body work out with heavy weight, squat, bench press, tri press, leg bar-bell curls ect.. so i am doing the prep phase now. so after my 10 days is up with no carbs i will back load on my training nights on friday, sunday and tuesday correct? and take the reccomended shakes as well. i just want to do this right. the times i go to the gym are between 6 – 7 i have two consecutive rest days wednesday and thursday, would i want to back load on that 2nd rest night (thursday). thanks again for all the help. its very much appriciated. 🙂
I would start off without the backload on the second rest day and add it in. This is based on your goal, you can then always add it in and see how you react. If you are new to this it is easiest to go hard on the definite days you train and add pieces bit by bit to see if they help or hinder. If you do it all at once you won't know what needs fixing
if you are doing SA back loading on rest days is not recommended, he says that in the book. Yes this whole thing is an experiment I was just trying to be a little more helpful. Just try it, that's all you can do. The scenario I gave you is just something that I would do (I am currently prepping for a bodybuilding show so I am trying to get ripped obviously, PS this is my second show, also i'm just throwing in some common sense when it comes to showing your abs.) Just make sure you back load on training days
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