The SOAR Seminar staff wanted to reveal our pre-photo shoot diet enabling us to come in ripped to the bone.
Caloric intake should be between 9 and 13 calories
Carbohydrate intake should be between 0.15 and 0.50 per pound of body weight.
For the purposes of this post, we’ll use Dr Osborn’s body weight data to display caloric values.
185 lbs x 11.5 kcals per pound of body weight is 2125 calories daily.
Week 1: 250g of carbohydrate daily, 185g of protein, 40g fat = 2100 kcal daily
Week 2: 200g of carbohydrate daily, 235g of protein, 40g fat = 2100 kcal daily
Week 3: 150g of carbohydrate daily, 285g of protein, 40g fat = 2100 kcal daily
As you can see carbohydrates are reduced by 50 grams each week.
It is important to understand Dr Osborn has very good insulin sensitivity and is a mesomorph. He is also very lean. Therefore his daily caloric deficit at 11.5 calories per pound of bodyweight is enough of a reduction to sustain continual body fat loss for four consecutive weeks.
Someone who is naturally heavy set (endomorphic) and more insulin sensitive would need a lower carb intake (sometimes substantially) starting out in Week 1. As an example- an endomorphic person would likely need to start at 150, 100, and then 50 grams of carbohydrates daily on the 3rd week.
For somebody less lean and more insulin sensitive, it *may be* advantageous to cycle calories further so during non weight training days they are as low as 9-10 calories per pound. Further increases in fat burning (lipolysis) may also occur with severely reduced carbohydrates and fasted endurance training on these same days.
Example: Tues, Thursday, Saturday and Sunday (non weight lifting days), calories are cycled between 9 and 11 calories per day (up and down to shock the body) carbs are reduced to under 50 per day and endurance work (cardiovascular exercise) is performed at moderate intensity for 30-45 minutes fasted in the morning.
***All of the individuals preparing for this photo shoot are advanced dieters and understand how their bodies respond to the absence of calories and carbohydrates
During the last week before the shoot, Dr Osborn’s carbs will strategically be reduced daily (substituting with an increase in protein and fat calories)so that by day 5 (Friday) carb intake is near zero.
Monday: 100g of carbohydrates, 335g of protein, 40g of fat = 2100 kcal daily
Tuesday: 100g of carbohydrates, 335g of protein, 40g of fat = 2100 kcal daily
Wednesday: 50g of carbohydrates, 335g of protein, 60g of fat = 2100 kcal daily
Thursday: 25g of carbohydrates, 335g of protein, 70g of fat = 2100 kcal daily
Friday: 0g carbohydrates, 335g of protein, 80g of fat = 2100 kcal daily
[Caloric values are approximates.]
Daily meals: 5-6
Protein is obtained from chicken, eggs, lean red meats, low CHO protein shakes (Combat Powder and Muscle Milk purchased from Costco), peanut butter.
Carbohydrates are obtained from low glycemic index vegetables(primarily broccoli and asparagus)and brown rice and yams. As the daily carbohydrate load drops to 100g or less, be sure to stack the majority of your CHO around your training sessions (i.e., pre/post-workout).
Fats are obtained from oils(Olive, MCT and or UDO’s), unsalted almonds and peanut and or almond butter. Be sure to factor in your omega-3 consumption (I typically will increase this to 10g fish oil capsules daily for the added lipolytic (fat burning) effect.
Supplements are always as recommended in GET SERIOUS V1. If you don’t know what they are, download the exact Chapter for FREE here! On your lower carb days, a good thermogenic is essential. A script for Metformin can’t hurt your cause either. There are other bio hacks one can use to further increase lipolysis but you’ll have to wait for GET SERIOUS V2 to get the full scoop.
Training: Our normal training protocol except during the last week we’ll perform 3 full-body high-intensity, glycolytic sessions. (More on that in an upcoming blog)
Last Week “Tweak”
During week 4, water intake increases to 1.5-2 gallons daily. ALL water is stopped at 8PM on Friday (before the photo shoot).
Last meal on Friday is at 6 PM. The consumption of carbohydrates resumes at 10PM and continues every 2h in the form of small meals. Water is prohibited (one may choose less salty foods in this context).
One hour before the shoot, sip a carbohydrate-laden beverage.(Pedialyte) Increase this consumption throughout the photo session but limit total fluid intake (during the session) to approximately 500 cc.
Be the BEST YOU EVER!