How to get lean muscle | Best diet for lean muscle
Today was the “protein depletion” day. That means very low carbs, very low fat and very low calorie. Sounds like fun, doesn’t it?!
On this day some of my meals consisted of cans of tuna, mixed greens and a small amount of balsamic vinegar dressing.
My apologies for the “laggy” video! My laptop is not acting very well at the moment!
Start the Xtreme Fat Loss Diet now
The third day of the 5 day cycle is defined as the “moderate carb” day. This is defined as 40% carbs, 30% protein and 30% fat. If this looks familiar, that’s becuase it’s basically the Zone diet.
A key difference is that the zone diet has a “40/30/30” balance for each meal. Joel makes a few key modifications as to when you eat the most carbs during the day (protein + carb meals) and when you should eat the fat ( protein + fat meals). This nutrient timing maximizes fat loss.
Starting kicking your own ass today!
Just in case you missed the first or second day:
Link to Day 2 Review
Link to Day 1 Review
The second day of the 5 day cycle is defined as the “shake” day. As a father of 3 with a heavy work load, I love days like these! Food preparation takes a bit of time but not when it’s delicious protein smoothies! This day is coupled with a full body strength training routine that has some “fun” new exercises I have never tried before…. like dumbbell fly aways!
Learn more about Joel’s program here
Just in case you missed the first day:
Link to Day 1 Review
This is the first post of a series where I review Joel Marion’s Xtreme Fat Loss diet and give my personal experience. The program’s punch line is “Lose 25 pounds in 25 days”.
Even though I’m quite lean right now, I’m going to give this program a shot and see what happens while still pigging out on pizza every 5th day! I honestly think this will be a great test since the leaner you are, the harder it is to keep that hard earned muscle and burn only fat.
Do you want to lose weight quickly and transform your body?
Well, I have 100% confidence that this program is the best out there to rapidly lose fat!
Click the video below to hear about how my first day went!
Start loosing fat now! <— Click here
My next post will highlight day 2 of the Xtreme Fat Loss diet.
| Yes, believe it or not, all of those hours upon boring hours of repetitive low to moderate intensity cardio training sessions are not the best way to lose body fat and reveal your abs. Many trainers and the media seem obsessed with the thinking that the best and only way to lose body fat is through long boring cardio routines. Well, I’m here to tell you that they couldn’t be more wrong! Mike Geary Author of The Truth About Six Pack Abs |
If you would like to purchase the Ebook and download instantly, click my affiliate link below:
It’s time for another 16 weeks of Show and Go!
Well, it makes about 13 months now since I originally started Show and Go, an all inclusive strength and conditioning program developed by Eric Cressey.
Everyone who knows me also knows about all my lower back pain issues in the past. My doctor had recommended surgery and I went to Cressey performance instead. You can read my prior review here.
With lower back pain a thing of the past, I was ready to start his new program. For my first time through, I opted for the 4 days per week training option.
I wanted to jump in “all guns blazing”!
The program was a real adventure with accomplishments that blew me away!
Like any typical guy, I proceeded to push myself even harder with no “deloading” weeks or rest after completing the program. I managed to stress my left knee which prevented me from performing most lower body exercises.
After 6 loooong months of restricting myself to tire pulls and sumo dead lifts, my knee is healthy again. Finally!!
I purchased Show and Go last year and it was worth every penny. I just found out that Eric is re-releasing the program at 50% off!
If you are interested in kicking ass
with an amazing strength training program,
you can discover how at:
ShowAndGoTraining.com
I need to thank my friend Mark Hall for helping me out with my knee (if you every need a physical therapist in southern New Hampshire, Mark knows his stuff!).
A long time ago I used to chase each
“flavor of the month” workout
from the various $5 magazines out there…
and I eventually learned that
you get what you pay for.
I started searching for the industry gurus. Over the past decade, I have had the opportunity to meet many professional strength coaches including Charles Poliquin, Ian King and Charles Staley. The all have unique and valuable perspectives that I learned from and utilized in my training. In fact, here is a picture of me after using strength training principles from these coaches and following a very specific meal plan.
Well, after many years of intense lifting, very little stretching and lots of sitting at a desk job, the weak links of my body really started to impact my lifting. Lower back pain was the most recent and most painful! If you’ve ever experienced lower back issues you know what I’m talking about here.
At one point I couldn’t even hold my 1 year old son in my arm. That was the straw that broke the camel’s my back and it was time to take action!
I thought my lifestyle of strength training and fitness was in my rear view mirror. I wondered how I would be able to play with my 3 children without suffering in pain..
That’s when I discovered the work of Strength coach Eric Cressey
If you don’t know Eric Cressey, he is a highly sought-after strength coach for healthy and injured athletes alike. Eric has authored over 200 articles that have been featured in local and national publications such as Men’s Health, Men’s Fitness, ESPN, T-Muscle, Parents and Kids, and EliteFTS. As the co-owner of Cressey Performance, Eric works with everyone from young athletes to professional and Olympic ranks.
I was excited to learned that Cressey Performance was only 1 1/2 hours from where I work. One phone call and $300 later, I was a Cressey Performance client!
Eric designed a 4 week training program for me to address several muscle imbalances and issues. I performed 2 workouts per week at my home facility and 1 per week at Cressey Performance.
The program was unlike anything I had ever done!
When was the last time you started a workout with foam rolling and mobility work??
Below is a video of yours truly performing chain push-ups at Eric’s facility.
After 4 weeks, I was shocked at the dramatic improvements I experienced. I wished I could continue to train at Cressey performance but the cost and travel time were both prohibitive based on my situation (Note: The cost to have a custom program from Eric Cressey AND train at Cressey Performance is an excellent value).
I learned about Eric Cressey’s comprehensive new program called “Show and Go”
The manual is very well written and easy to digest. The best part of the manual (besides the programs) is the problem solving question and answers.
I can’t even explain how valuable it was to have the video database. There are so many useful exercises in the program and having the video library was like having Eric Cressey as a 24/7 personal coach!
These templates are the some format as the ones used at Cressey Performance by professional athletes. Cressey has written 4 day, 3 day and even 2 day per week training options to fit with your lifestyle and obligations.
These programs will be sure to increase your work capacity and burn some fat if that’s your goal.
Not every gym has the same equipment. It’s amazing how many programs fail to recognize this! Don’t have access tp a cable column? No problem!
The first thing I noticed was that the manual was well laid out and very easy to read. There are extremely useful question and answer sections as well as exercise substitution lists.
The workout templates included in the program are the same ones used at Cressey performance and used by top athletes throughout the nation.
Not only did I increase my strength in the “big lifts”, I felt like I could actually move better! The mobility drills, stretching and foam rolling routines reduced upper back tension that I have experienced for more years than I care to admit!
Here’s the bottom line. If you want to look, feel
AND perform better then you can’t go wrong with
the Show and Go program
