Dave's Not Here

Diet Time! (part deux)

by on Feb.23, 2012, under Workout Logs

So, after talking with a lot of people (Ryan + chaps over on [Fitocracy][f]), I’ve decided to make some changes.

If you remember from my [other post](/2012/02/diet-time/), I was going to do [Starting Strength][ss] and [Leangains][lg] for my diet. And, I have started it successfully — I already dropped over 7 lbs of water weight 🙂

However, Ryan pointed out two other plans:

* Strength: [Jim Wendler’s 5/3/1 Plan][531]
* Diet: [Cheat Mode][cm] and, I even found a morning workout version: [Cheat Mode v1.2][cmm]

I read up on them, and I really liked the science behind them. But, I do have some worries.

I don’t think I’m quite ready for [5/3/1][531] yet. I’m getting sore on [Starting Strength][ss], since it’s been a few months since I’ve lifted heavy.

Also, as far as the diet goes, I like the fasting portion of [Leangains][lg], but I worry that there isn’t enough fasting. However, I am already losing weight.

My New Plan

So, what to do for me?

First off, I need to see a doctor about my shoulder. (I have an appointment for next week). Depending on what he says will determine what I do workout-wise. If I am able to continue working out, I will either move immediately to [5/3/1][531], or I will wait for [Starting Strength][ss] to stall. I do like that I can work out 4 days a week with [5/3/1][531].

As far as diet goes — similarly, I’ll either just switch over to [Cheat Mode][cmm], or I will wait for a stall. Either way, I will eventually be doing [5/3/1][531] and [Cheat Mode][cmm].

### The Schedule

Once I move over, this will be my schedule:

Monday: Exercise Day
Tuesday: Exercise Day
Wednesday: Fast Day
Thursday: Exercise Day
Friday: Exercise Day
Saturday: Fast Day
Sunday: Non Exercise Day

The days are described below. If I do happen to get in cardio on non exercise days, I’ll supplement with 30g of BCAAs spread out.

#### Exercise Day

Here is my schedule for exercise days:

**5:30AM** – Wake, pack for gym, and drink 10g of BCAAs.
**6-7AM** – Workout
**8:00AM** – 10g more BCAAs
**10:00AM** – 10g more BCAAs
**12:00PM** – Epic Breakfast + caffeine – Carbs are allowed. Fiber is encouraged.
**3:00PM** – Lunch (snack) — lower in carbs than breakfast
**6:00PM ish** – Dinner – Low carb
**8:00PM** – Fast Starts

#### Fast Days
No food. No exercise. Non caloric drinks / gums / etc allowed. Caffeine encouraged. (Fat burners, etc)

#### Non Exercise Days

Schedule for non exercise (and non fast) days:

**12:00PM** – Breakfast + caffeine – Keep it paleo
**3:00PM** – Lunch (snack) — paleo
**6:00PM ish** – Dinner – paleo
**8:00PM** – Fast Starts

[lg]: http://www.leangains.com/ “Leangains”
[ss]: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki “Starting Strength”
[sl]: http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/ “Stronglifts”
[pb]: http://primalblueprint.com/ “Primal Blueprint”
[f]: http://fitocracy.com “Fitocracy”
[531]: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
[cm]: http://www.silverhydra.com/2011/03/cheat-mode-the-official-guide/
[cmm]: http://www.silverhydra.com/2011/06/cheat-mode-v-1-2-now-featuring-morning-workouts/

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