Monday, July 14, 2014

Lean Gains

Busy weekend , Concert on Friday at the Blues Hills pavilion,  Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL

Had to work on my weight this weekend,  clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!

It worked shirts and Pants are loose again!

That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...

Here is the schedule from Martin Berkum's blog , specific to me!

I work out at 5 am

Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

Be good Team

Mike Wetzel

Here is a link to the Blog


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