Right then. Diet.
The bit that makes you shredded.
Let's just get one thing clear from the off, folks - diet and hard work get you into show condition, not closely-guarded secret doses of magical drugs.
I chatted with Daz by email and warned him he would be working hard. I don't believe in excessive gear usage. And it won't be discussed on this thread. So please don't ask.
From getting Daz to email the answers to 20 or so questions (he gave me good detail), I can surmise that he has a similar morphic type to myself.
Now, unless my maths molecule is broken, he has just under 18 weeks before it's showtime.
Daz currently weighs just under 15 stone.
There is no telling what weight he will become peeled at although I do have a ball park idea.
For now, we are aiming to reduce weight by just under a kilo a week. Around the 2lb mark.
Daz does the same disappearing trick as I do if he drops his calories too low. That leaves us two options - high calorie keto or moderate carb.
For reasons that will become clear later, we're going to start off with moderate carb.
One thing most people who prep reguarly will tell you is that we don't eat from a massively wide range of foods. Nor should it be bland to the point of getting fed up.
So, Daz, weigh yourself tomorrow morning in your pants before eating anything and after your morning pee.
We need to be 2lb lighter by the same time next week.
You've done a little dieting up to now so I don't expect a large water weight drop off.
We'll start with a diet that averages 3450 cal a day, taking your metabolic rate into account as per email.
Day 1: 3500 cal
Day 2: 3100 cal
Day 3: 3700 cal
Day 4: 3500 cal
Day 5: 3500 cal
Day 6: 3100 cal
Day 7: 3700 cal
Training days will be: day 1, day 3, day 5 and day 7.
Training-wise, keep doing what you're doing for now. You have a few injuries and I don't want to jeopardise you by suggesting exercises your physiology isn't comfortable with.
So, 4 days per week, splitting the body up over 4 workouts so each part is trained only once per week.
Can you do ab crunches ok given your disc? If so, add them in just once a week into your routine.
Cardio will be 30 mins straight after your workout on those 4 days per week. Do not exceed 120bpm, so a moderate walk on a treadmill for example. Rough rule of thumb - if you're panting, you're trying too hard. Have you got a treadmill with a heart monitor on it?
You will also do 30 mins cardio on two of the other days - I'd suggest making the day after you train legs your one day off all exercise per week. Ideally in the morning before breakfast on these two days.
Protein will be kept at 300g/day. It won't vary at the mo. That will yield 1200 cal.
Fats will be kept at 100g/day. That won't vary either at the mo and is worth 900 cal.
That leaves the remainder of the calories to come from carb sources:
Day 1: 350g carbs
Day 2: 250g carbs
Day 3: 400g carbs
Day 4: 350g carbs
Day 5: 350g carbs
Day 6: 250g carbs
Day 7: 400g carbs
I will post the specific foods tomorrow.
EDIT: typo
<message edited by rightyho on 27 May 2009 09:15>