jhawkin1

My goal: to get to around 8-9% body fat while maintain much of my muscle mass (not all of it, but the majority of it!). I have 3 and 1/2 months to achieve this goal. I am 158lbs, at 11% body fat. I have a well planned diet thus far but am at a stage where I can't seem to lose any more body fat. I did a dry run with this new Insulin based diet, and started to see great results. I weight train 4-5 days a week, and do HIIT training 3x a week. And here we...GO




I have decided to start my holiday out with a bang. I've decided to try this diet because it is not only similar to the one that I've been doing for the past year or so (lean proteins and 'good' fats and limiting carbs), but also it is based on keeping insulin levels under control AND eating base foods (non-acidic).

I actually read about this in an E-book that Built had sent over to me. This diet calls for one to 1. never combine carbohydrates and proteins in the same meal. 2. never cut carbs completely: body senses state of starvation, and also slows down metabolic rate and decreases thyroid production. 3. Combine carbs (when eaten) with 'good' fats for slower digestion and also supports healthy insulin output.


This diet, like many other healthy diets, calls for many Essential Fatty Acids to be consumed (fish nuts, seeds, and various oils). So using canola oil and olive oil, as well as consuming peanuts, walnuts, flaxseed, fish oil, and even my favorite- almonds.

The diet also calls on eating much dietary fiber- which is a type of carb that cannot be digested by the human gut/does not provide energy. It does soften stools, helps with a feeling of fullness, and hits on a major food group that is essential to optimal health- broccoli, asparagus, spinach, and lettuce.


The obvious things that I am going to hold onto that I've been preaching ever since I decided to have a life style change and is one of the most important parts of any body builders diet: lean proteins. I have a list going of what my favorite proteins are: egg whites, chicken breast, turkey breast, salmon (which also has some great EFA's), Adkins protein bars (which include 5 net carbs, 20 g protein, and 10g of fiber) to snack on. Now, I did not mention the whey complex protein shakes that I am used to consuming. I am going to try something different and not consume protein shakes before or after workouts due to insulin spikes. Instead, i've decided to eat a regular meal after I was done working out with weights between 30-45 after the workout.

This diets keys to burning fat all day long is as follows.
1. Calorie control: I love this saying and it works for everyone- cals in vs. cals out. My goal is to lose a few % of body fat so I need to make sure that my cals in are less than cals that are being expended throughout the day and during rest at night time. Also two keys while in this process is 1. control insulin (eat low glycemic foods and limit carbs). 2. Keep it basic, not acidic.

2. Control Insulin Levels
-5 to 8 smaller meals a day: smaller meals = lower insulin levels as opposed to 3 bigger meals.

- Never skip a meal
- Eat good fats
- Don't combine proteins and carbohydrates

3. Keep it basic!
- Lettuce, onions, spinach, cucumber, broccoli, bananas, almonds, pumpkin, sunflower, sesame, flax seeds. Oils: olive, flax, and hemp.

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Work week meal plan
Breakfast: 3 egg whites, 2 whole eggs, 2 fish oil tablets

Morning Snack: handful of almonds, green tea

Lunch: 1 can chicken breast drained, salsa 2 fish oil tablets

Pre workout snack: Adkins Advantage protein bar (5g net carbs, no sugar, 20g protein, 10g fiber, 240 cals)

Post workout meal: grilled chicken breast with spinach salad

Dinner: Grilled chicken breast- optional spinach salad with olive oil based dressing, 2 fish oil pills

snack: 2-3 egg whites with 2 whole eggs

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Day 1: Horizontal Push Push/pull

1. Seated rows (rope pulley targeting upper back): 5x5- 60, 65, 70, 75, 75

2. Single arm db rows: 4x8- 55, 60, 65, 65

3. Flat BB Bench Press: 3,2,1 3,2,1 3,2,1
185, 190,195 190, 195, 200 195, 200, 195

4. Incline bench press (DB neutral grip)
punch up as fast as possible, elbows in 4x8
45, 50, 50, 50

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

December 26th Diet

Pre work out: Adkins Protein bar, handful raw almonds

Post workout: 3 egg whites, 3 whole eggs
1 flaxseed table, 1 fish oil tablet, 1 calcium suppl. pill

Early afternoon: adkins protein bar, handful raw almonds

Late afternoon: 1/2 whey protein complex mixed with water, chicken breast with 2 tablespoon salsa on top, 1 flaxseed tablet, 1 fish oil tablet.

Remaining meals scheduled:
Dinner 3 egg whites, 3 whole eggs, spinach salad with olive oil based dressing

Snack: adkins bar/almonds (optional), fish oil tablet, flaxseed tablet, calcium suppl.

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

December 27th workout

Day 2: Quad Dominant

1. Squats: 9 sets of 3
2. Leg press: 5 sets of 5
3. Deadlift: 4x8
4. Reverse EZ Bar curls: 5x5
5. Single Arm Concentration Curls: 4x6
6. Hammer Curls up the rack

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

1. Squats: 9 sets of 3 reps: (on machine not barbell)- 55, 65, 70, 75, 80, 85, 90, 95, 95

2. Leg press 5x5: 190, 210, 230, 240, 250

3. Deadlift 5x5: 185, 195, 205, 205, 205

4. Single Arm Concentration Curls 4x8: 30, 30, 35, 35

5. Hammer curls up the racks (5 reps each): 1. 15-35lbs
2. 15-30 lbs

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Day 3: December 28th Vertical Push/Press

1. Chin ups (weighted lbs): 9 sets (3,2,1; 3,2,1; 3,2,1)
25, 30, 35; 30, 35, 40; 35, 40, 45;

2. Lat. Pull down (wide grip): 4x8
120, 130, 140, 150

3. Standing DB shoulder press: 5x5
35, 40, 45, 50, 50

4. Lateral raises: 3x8
20, 20, 20

5. Rotator cuff: 3x8
20, 20, 20

6. Single arm DB shoulder shrugs: 3x8
80, 80, 80

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Day 4: Hip/Hamstring Dominant 12/30/08

1. RDL's dumbbell: 5x5
50, 55, 60, 65, 65

2. Good mornings: 4x8
10, 15, 20, 25

3. Squats 4x8
55, 65, 70, 75

4. Leg extensions: 5x5
55, 65, 75, 85, 90

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Week 2: Day 1- Horizontal Push/pull
1. Flat BB Bench press 3,2,1 3,2,1 3,2,1
190, 195, 200 195, 200, 205 195, 200, 200

2. Incline DB Bench Press (neutral grip) 4x8
50, 50, 50, 55

3. Seated Rows (using rope for tricep pulldowns to target upper back)
5x5- 65, 70, 75, 75, 80

4. Single Arm DB Rows (flat back feet staggered)- 4x8
60, 65, 70, 70

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

January 3rd: week 2 day 2- Quad. Dominant

1. Squats 9 sets of 3 reps
60, 65, 70, 75, 80, 85, 90, 95, 100

2. Leg Press 5x5
200, 220, 240, 250, 260

3. Deadlifts 5x5
185, 205, 225, 225, 225

4. Single arm concentration curls 4x8
30, 35, 40, 40

5. Hammer curls up the rack 2x through
15-35 lbs (5 reps each weight)

15-30lbs

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

January 4th: Week 2 Day 3- Vertical Push Press

1. Weighted Chin Ups 3,2,1 3,2,1 3,2,1
30, 35, 40 35, 40, 45 45, 50, 55

2. Lat. Pulldown widegrip 4x8
130, 140, 150, 160

3. Standing DB shoulder press
40, 45, 50, 50, 50

4. Lateral Raises 3x8
20, 20, 20

5. Rotator Cuff exercise 3x8
20, 20, 20

6. Single arm DB shoulder shrugs 3x8
85, 85, 85

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

Week 2 Day 4: hip/hamstring day

1. Romanian Dead Lifts (dumbbell) 5x5
55, 60, 65, 70, 70

2. Good mornings 4x8
10, 20, 25, 25

3. Squats 4x8
60, 65, 70, 75

4. Leg ext. 3x8
25, 35, 45

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body

jhawkin1

January 6th: Week 3 Day 1: Horizontal Push/Pull

1. Flat Barbell Bench Press 3,2,1 3,2,1 2,2,2
195, 200, 205 200, 205, 205 200, 195, 195

2. Incline Bench Press 3x8
50, 55, 55

3. Seated rows (rope pully) 5x5
70, 75, 80, 80, 85

4. Single arm DB rows 4x8
65, 70, 70, 75

Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: Build up my lower body