Nashtide is gonna lean bulk...

Thread starter #81
I've been doing something similar. It's much like the approach in Jay Campbell's Metabolic Blowtorch Diet: fast and eat keto-ish on 'rest' days, carb up and eat more heavily on lift days. On rest days, I often fast for 24 full hours (dinner one night to dinner the next) and only consume 1200-1500 calories. On lifting days, I do a 16:8 fast and consume 1800-2000 calories. I always aim for 150g protein, regardless of the day.

Fasting has been a true game-changer for me. Eating within a restricted window makes it so much easier to get abs. And there is research that shows it is muscle-protective!

So far, this approach has worked really well for me in terms of recomposition. You're essentially alternating cutting days with maintaining/building days, which allows you to gradually peel off fat while holding onto (or even gaining some) muscle.

It's not necessarily the most expedient way to get shredded, but I think it's the best. Like you, I've lost a lot of weight (45 pounds) in the last few years, but I also lost a bunch of muscle in the process. No desire to repeat that.
That’s great info! You are clearly more dedicated than I am. One question I have is how do you manage to get 150 grams of protein every day? If you’re inclined, I’d love to have an accounting of what you eat in a typical exercise day and day off day.
 
#82
One question I have is how do you manage to get 150 grams of protein every day? If you’re inclined, I’d love to have an accounting of what you eat in a typical exercise day and day off day.
For sure. Here is a run-down from today (non-exercise day) and yesterday (lift day):

Today (non-exercise)
6 a.m. -- "Light" cup of Bulletproof coffee 1 (1/2 tbsp butter, 1/2 tbsp coconut oil)*
1 p.m. -- "Light" cup of BPC 2*
3 p.m. -- 12 oz. chicken breast
5:30 p.m. -- 12 oz. salmon, 2 cups white rice, 2 cups broccoli, 1 tbsp butter

*I know, this is not technically fasting -- I just started experimenting with BPC to see how it would affect hunger. I was starting to get famished in the early afternoon and wasn't performing my best at work. If you want to maximize the effects of fasting, you should avoid any calories. Then again, if you really want to maximize the effects of fasting, you should avoid anything that isn't water (yes, that means black coffee).

This is 1500 calories and 160g protein, with about 20 hours of fasting beforehand.

Yesterday (lift)
6 a.m. -- "Light" cup of BPC
7:30 a.m. -- Lift
10 a.m. -- 12 oz. Fage Total 0% Greek yogurt, 3 scoops Tera's grass-fed whey protein, 1 scoop PB Fit, 10g creatine
1 p.m. -- 3 oz. chicken thighs, 2 cups white rice, 1/2 cup pinto beans, hot sauce
2 p.m. -- "Light" cup of BPC 2
5 p.m. -- 4 full links of Italian chicken sausage

This is 1800 calories and 160g of protein, with about 16 hours of fasting beforehand. Could probably up calories a little bit.
 
Thread starter #83
Thanks! I have difficulty determining the calories and macros in my meals. Here is what I ate yesterday (non lift day)
6:30am - cup of tea with a dash of milk
7:30am - smoothie with 2 cups whole milk kefir, generous handful of kale, 1/2 banana, 1/4 avocado, 1/3 cup blueberries, 1 scoop unflavored protein powder, 1 tbs peanut butter, 1 tsp psyllium fiber, 1/2 tsp matcha powder.
8:00am - cup of coffee with half and half.
10:30am - small container of cottage cheese.
12:00pm - sliced turkey, ham and Muenster cheese on pita with mayo.
3:30pm - smoothie with ice, 1 cup of almond milk and a scoop of protein powder.
6:30 - shrimp and andouille sausage over white rice with bell peppers and onions.
I drink copious amounts of water all day.
 
Thread starter #84
So once I begin the cutting diet on March 1st, I will modify the morning smoothie by taking out one of the fruits and replacing it with cucumbers and substituting peanut butter powder for the peanut butter.

I will also cut out all starchy carbs on off days and replace them with green veggies.
 
#85
Thanks! I have difficulty determining the calories and macros in my meals. Here is what I ate yesterday (non lift day)
6:30am - cup of tea with a dash of milk
7:30am - smoothie with 2 cups whole milk kefir, generous handful of kale, 1/2 banana, 1/4 avocado, 1/3 cup blueberries, 1 scoop unflavored protein powder, 1 tbs peanut butter, 1 tsp psyllium fiber, 1/2 tsp matcha powder.
8:00am - cup of coffee with half and half.
10:30am - small container of cottage cheese.
12:00pm - sliced turkey, ham and Muenster cheese on pita with mayo.
3:30pm - smoothie with ice, 1 cup of almond milk and a scoop of protein powder.
6:30 - shrimp and andouille sausage over white rice with bell peppers and onions.
I drink copious amounts of water all day.
That’s a hell of a day! Looks like you have a very healthy, well thought-out diet. The morning smoothie, in particular, sounds great.
 
#86
So once I begin the cutting diet on March 1st, I will modify the morning smoothie by taking out one of the fruits and replacing it with cucumbers and substituting peanut butter powder for the peanut butter.

I will also cut out all starchy carbs on off days and replace them with green veggies.
I bet that will be exactly the right change to get the results you want — and sounds like it won’t change your lifestyle or inhibit your enjoyment of meals too much. Great place to be. Keep us posted on progress!
 
Thread starter #88
That’s a hell of a day! Looks like you have a very healthy, well thought-out diet. The morning smoothie, in particular, sounds great.
The morning smoothie is actually delicious. I’ve been making my own kefir for almost four years.

Today was a lifting day. My meals today were...
The morning was the same.
12:00pm- I ate the shrimp and andouille sausage with rice leftovers.
3:30pm I ate a Perfect Bar.
6:30pm - pulled pork, Mac and cheese, baked beans and coleslaw.
I also had a bourbon before dinner tonight.
 
#89
The morning smoothie is actually delicious. I’ve been making my own kefir for almost four years.

Today was a lifting day. My meals today were...
The morning was the same.
12:00pm- I ate the shrimp and andouille sausage with rice leftovers.
3:30pm I ate a Perfect Bar.
6:30pm - pulled pork, Mac and cheese, baked beans and coleslaw.
I also had a bourbon before dinner tonight.
Sounds like one delicious day. I would guess you ate about 3200 calories and 200g of protein, just from eye-balling it.
 
Thread starter #92
I've found it borderline impossible to have any idea what I'm consuming without tracking, even with years of tracking experience. Mac and cheese and baked beans are both very high calorie.
For sure, I probably ate 1500 calls just at dinner. The smoothie is around 650-700 and lunch was probably in that ballpark. So you are probably right on.
 
Thread starter #93
Okay here I go...starting BF % is 14.6. My goal is to see my abs. Whatever that bf is.
Plan is to reduce calories moderately so that I lose fat without losing too much lean body mass. So I will modify my morning smoothie and reduce the current calories by 150. Then on my four non workout days I’ll replace lunch with a protein shake. That should cut about 300 calories. That’s approximately 2250 calories per week. Theoretically I should lose a little more than 1/2 lb per week. I really have no idea what bf % I need to see my abs, but I’m guessing sub 12. Any thoughts?
 
#94
Okay here I go...starting BF % is 14.6. My goal is to see my abs. Whatever that bf is.
Plan is to reduce calories moderately so that I lose fat without losing too much lean body mass. So I will modify my morning smoothie and reduce the current calories by 150. Then on my four non workout days I’ll replace lunch with a protein shake. That should cut about 300 calories. That’s approximately 2250 calories per week. Theoretically I should lose a little more than 1/2 lb per week. I really have no idea what bf % I need to see my abs, but I’m guessing sub 12. Any thoughts?
Sub 12 sounds right. I'm at 11% right now and can see all 6. Much of this comes down to how much you've "built out" your abs. Some guys barely have visible abs at 8%.

And your plan sounds good! I like the slow cut approach. Be sure to increase your protein, too, to hold onto muscle mass. This is essential on a cut. I'd recommend you shoot for 35% protein. Fage Total 0 is a big help, as are chicken breasts and shakes/bars. I recently discovered True Nutrition's whey -- it's awesome stuff.
 
Thread starter #95
Sub 12 sounds right. I'm at 11% right now and can see all 6. Much of this comes down to how much you've "built out" your abs. Some guys barely have visible abs at 8%.

And your plan sounds good! I like the slow cut approach. Be sure to increase your protein, too, to hold onto muscle mass. This is essential on a cut. I'd recommend you shoot for 35% protein. Fage Total 0 is a big help, as are chicken breasts and shakes/bars. I recently discovered True Nutrition's whey -- it's awesome stuff.
Thanks for the tips. I’ll check out the true nutrition whey.
 
Thread starter #96
Thanks for the tips. I’ll check out the true nutrition whey.
I ordered some of the true nutrition whey. I agree on the abs showing sooner if they are pronounced. I can definitely feel them under there somewhere! What does your core routine look like? Right now I’m doing 3 sets of cable crunches. 3 sets of ab rollouts. 3 sets of Russian twists on the decline bench and 3 sets of paloff presses. I know I need to add a lower ab exercise.
 
#97
I ordered some of the true nutrition whey. I agree on the abs showing sooner if they are pronounced. I can definitely feel them under there somewhere! What does your core routine look like? Right now I’m doing 3 sets of cable crunches. 3 sets of ab rollouts. 3 sets of Russian twists on the decline bench and 3 sets of paloff presses. I know I need to add a lower ab exercise.
Nice! I just reordered some of the TrueNutrition as well. The brownie flavor is amazing, and it's so great to have 27g of protein for 110 kcal. I've been starting my eating window each day with a shake with two scoops and water. 220 kcal, 54g of protein -- you're well on your way to hitting your protein goal while maintaining a deficit. Makes life so easy!

You have a solid routine for abs. I do 3-4 sets of ab rollouts (the best movement, in my opinion), 3-4 sets of super focused hanging knee raises (way better than flailing around with your hip flexors to do leg raises), and 3-4 sets of oblique crunches. If you want to add a lower ab exercise, I'd recommend either the knee raises (hanging from a pullup bar or captain's chair) or lying leg raises (back flat on floor). Either one should do the trick. And if you're having low back pain, McGill curl-ups are an absolute game-changer.

But you're already well on your way to a shredded core with that routine! Just need to peel back a bit of fat. I bet you'll see abs around 12.
 
Thread starter #98
Nice! I just reordered some of the TrueNutrition as well. The brownie flavor is amazing, and it's so great to have 27g of protein for 110 kcal. I've been starting my eating window each day with a shake with two scoops and water. 220 kcal, 54g of protein -- you're well on your way to hitting your protein goal while maintaining a deficit. Makes life so easy!

You have a solid routine for abs. I do 3-4 sets of ab rollouts (the best movement, in my opinion), 3-4 sets of super focused hanging knee raises (way better than flailing around with your hip flexors to do leg raises), and 3-4 sets of oblique crunches. If you want to add a lower ab exercise, I'd recommend either the knee raises (hanging from a pullup bar or captain's chair) or lying leg raises (back flat on floor). Either one should do the trick. And if you're having low back pain, McGill curl-ups are an absolute game-changer.

But you're already well on your way to a shredded core with that routine! Just need to peel back a bit of fat. I bet you'll see abs around 12.
Thanks again for the feedback. I have several fused lumbar vertebrae with a pair of Harrington rods. As a result, I have very weak lower abs. The hanging knee raises and the captains chair are really challenging. What I can do is use an decline bench and lift my hips up using my abs. I ordered the flavorless protein powder for my smoothie. When I run out of my current chocolate powder I’ll try the brownie flavor.
 
#99
Thanks again for the feedback. I have several fused lumbar vertebrae with a pair of Harrington rods. As a result, I have very weak lower abs. The hanging knee raises and the captains chair are really challenging. What I can do is use an decline bench and lift my hips up using my abs. I ordered the flavorless protein powder for my smoothie. When I run out of my current chocolate powder I’ll try the brownie flavor.
Nice. Flavorless is probably healthiest, but I love the chocolate brownie flavor. It's really like a dessert to me. Flutter kicks are another good lower-ab exercise that you can regulate based on pain/limitations.
 
Thread starter #100
Nice. Flavorless is probably healthiest, but I love the chocolate brownie flavor. It's really like a dessert to me. Flutter kicks are another good lower-ab exercise that you can regulate based on pain/limitations.
I’m happy with my current ab routine. I do mix it up every now and then. Today I did a few sets of Paloff presses. I also use the TRX apparatus from time to time. I use the flavorless powder in my smoothie. If I’m just having a shake with almond milk, then I like a flavor. I’m currently using Gold Standard dark chocolate. It’s okay but nothing to write home about.
 
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