You have been maintaning a paleo diet for six days, nothing but the paleo all day every day. And then God said “let there be calories!”, and there were and they were good…soooo good :P.
HOW IT WENT DOWN
My Saturday began just as any other would, eggs with spinach and black beans in the morning (kept under 450 calories), but then something changed. I drove to Waffle House at 8am, and before I went in I downed 6 oz. of grapefruit juice (to reduce insulin spike and promote fast passing). Then I walked in and ordered the all star breakfast with an extra waffle (two eggs, two sausage, hash browns, toast and a waffle). After I ordered I went to the bathroom and did 60-90 sec. Of high intensity cardio. I came back and squeezed lime juice into my water (reduce insulin spike further), and proceeded to gorge myself for the next 10 min. syrup flowing and smiles all around!
CAN YOU EAT MCDONALDS ON CHEAT DAY?
I’m not sure if you “can”, but I did. Yup, two quarter pounder delux with cheese! This was the point where I didn’t want to look at myself for about 3 hours. Luckily we were on a road trip to Baton Rouge, so I sat in the back and questioned if I was going to live or not. But then we arrived…
HOW MANY CRAWFISH CAN YOU EAT?
6 lbs. after a big plate of dip and fruit, the dip must have been a Paula Dean recipe due to the pools of butter at the edges of the dish. After I push away from the table I smell something in the air….CAKE!! Suddenly I find room for two large pieces of chocolate and strawberry cake. At this point I’m not sure if I’m over-doing it, but I like to push the limits so let’s go!
WHO WANTS CRACKER BARREL?
I questioned my future after saying I would go, but my friend who was allergic to most of the food served was hungry and wanted a dinner buddy. So we saunter over to the barrel, and wanting to test my bodies limits, I order the chicken fried steak with two orders of mashed potatoes and green beans (after the plate of cornbread and apple butter). I was half way through my plate and was seeing spots so I decided to live to gorge another day. We waddle back to the hotel, and hugging my belly I roll into bed and pray I wake up tomorrow.
DID I GAIN ALL THE WEIGHT BACK??
Nope, I weighed 174.6 lbs. Friday, weighing Monday morning I was a bloated 175.3 lbs. just one pound over where I started. So all in all I would say that cheat day was a success and I look forward to next Saturday already :)) just FYI as well, I lost 4.6 lbs. that first week on this regimen.
Your challenge: starting today, even if you’ve downed a few donuts already, start the paleo diet with the intention of pigging out Saturday to restart your body. It’s amazing!!
We’ve all seen them in the gym, frosted protein shake in hand, without it they probably wouldn’t be here. They hustle towards the weight rack, blaring jams to grind through their 20 sets of 8-12 reps. With a grunt of satisfaction they pump out the last rep and down the protein cocktail they put all their trust in… Cool story bro.
WHY DO WE DO THIS??
Why is it held as “common knowledge” that this is the ritual that we are to follow to have a successful workout? Why the powder instead of the real thing? I believe it’s mostly due to marketing and the lack of willingness to believe that maybe re supplement industry doesn’t have our best internet in mind (but that’s just me). Or maybe it’s because you had such a hard workout that you need the hydro isolate anabolic homeostatic protein to make it to your ripped muscles so fast because you might loose your gainzzzzz….no.
DID YOU REALLY WORKOUT HARD?
If so then you would have opened your muscles glucose receptor stores and anything you put in will be shuttled to the needy parts. This is of course assuming you did have an intense session and not just a jaw grinder with the bros. So put the food in that you need! The truth is that once you tax the body to the point of needing to grow new muscle the only things the muscles need aren’t JUST protein. It needs nutrients only found in whole foods. Carbs, proteins and fats to restore and improve what you’ve broken.
After every workout I have I have a pre prepped meal of one large sweet potato and a cup and a half of ground beef with the fat drained in hot water. This will satisfy every need the muscles could have if ingested right after workout. Also you get all the benefits of the post workout without the major insulin spike! And since insulin causes fat storage, you’ll get all the gainz without the fluff, or roughly 75% muscle and 25% added weight. But this ratio is better than the 3 times average dose of sugar in most protein shakes which basically undoes all the work you put in to lean out!
SO USE THIS AND GROW!
Hope this helps and let me know if you get the same benefits or have other advice in the comments 🙂
If you want to see true LEAN GAINZZZ, you need to apply a few of the techniques we are going too look at that I did for about 4 months and saw some pretty awesome results. None of these are life altering, and if anything you’re going to shorten your time at the gym as well as the dinner table! Even for the “HARD GAINER” these rules still apply, so enough chatting and let’s get into this!
BIS AND TRIS LATS AND PECS QUADS AND GLUTES…ABS
If you have picked up a fitness magazine in the last 15 years you have seen this structure for your workout. And as we all know, Monday is national chest day (this is one of those universal laws that spans continents and cultures). But where did this start and why is it still held as the norm if most people who follow it aren’t all jacked and swole? Well because it was most likely based off of an IFBB bodybuilders workout 90% of the time, and they aren’t exactly known for testing. So if you are on a cycle of your favorite steroid cocktail, then this will be a fantastic workout for you! However if you chose the natural (and longevity oriented) route, we need to re-design this mold.
So if you’re a natural lifter and want to know how to get the most out of your body and time in the gym, we need to look at what’s going to get you the most bang for your buck. The answer is COMPOUND MOVEMENTS. Sure it feels great to curl those 40s for reps, but unless your on a cycle(steroids), there really isn’t much use. However if you do pullups with 3 different grips, now you’re on the road to gainz! Let’s think about it, if you do an ISOLATION move you’re hitting one muscle and destroying it, but if you do a compound move like a pullup, you’re getting most of the body involved while hitting the necessities(bis and lats). Same goes for bench, squats and deadlifts, you’re going to get an over all better result and hormonal response.
THE REASON STEROIDS WORK SO WELL
Steroids increase testosterone and natural hormone levels to increase the speed at which your body can recover and apply force. So naturally if you destroy your bis and tris in the gym breaking up the muscle tissue, and you are taking steroids, your body will work many times faster and efficiently to repair the damage and have you back to normal(with improvements due to the stimulus of stress from the weights) in about 24-48 hrs.. Where as if you are a natural lifter doing the same exact routine, you’ll leave the gym with the same broken down tissue, but will need about 8 DAYS to recover and get a fraction of the results. Now that might have painted a case for you to take steroids, and that’s your choice, just know what your getting into before you start.
SO HERE’S HOW YOU DO IT NATURALLY
LIFT HEAVY (80%-90% 5×5 or whatever HEAVY program you follow), at least 4 days per week. As a natural lifter your body needs a strong stimulus to create enough of a “need” to build and keep new weight. So CONSISTENT heavy weight applied over time will spark this response. And to build the size of the muscle I recommend choosing two COMPOUND complimentary moves, for example, shoulder press super set with a row. Rep scheme will look like this for muscle building, 2-3 sets to failure of first move and 15 reps of second…THAT’S IT! Don’t push past this, because there’s something called the law of diminishing returns, meaning it’s all useless after this point. Your muscles are broken down (and should feel it) and your body has a reason to NEED to grow stronger and bigger, now focus on recovery. Weights for the muscle building portion should be 40%-60% of one rep max in first lift(In this example if your shoulder press 1rm is 180, you use 105).
Wow this thing is long…(that’s what she said), but it’s all proven on myself and others, so take it or leave it!