Oh, this is going to work great! I don't think you're 18%. I think you're under 15%. Let's call it 15% for planning purposes. We just need to get 10-13 lbs off you for this, and that's do-able.
So here's what you're going to do: today, I'd like you to do a depletion workout to kick this into gear. You ever do a depletion workout? I'd like you to do one today, and another tomorrow. We want to get rid of your glycogen and get you into ketosis fast so your appetite goes and you go to fat-burning quickly.
Your diet for the next 12 days is going to be about 300g protein, under 50g of carb and under 50g of fat. Keep calories at or below 1300. One serving of dairy daily - something like a cup of lowfat yogurt or cottage cheese is fine. Eat one big meal or 23 microsnacks, I don't care. However you can manage is fine. Try having a protein shake before meals; it'll help you feel fuller.
This will be followed by a two-day carbup, then another 12 days of leaves and meat. We'll see how you look at this point and re-assess.
Supplements
Salt food normally.
1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, a Multi, also 1g vitamin C
Your workouts will be as follow:
Cardio
- One hour or more of walking every day. Not all at once unless you want to.
Weights
- Today: depletion
- tomorrow: depletion
- rest
- full body workout 1
- rest
- rest
- full body workout 2
- rest
- rest
- full body workout 1
- rest
- rest
- mid-day: tension workout followed by carbup
- remain active, continue carbup
Repeat this two-week cycle, but do full-body workout 2 on day 4.
WORKOUTS
Full-body 1: 3x5-8 reps of each
- cleans
- squats
- olympic bar corner press
- chins
Full-body 2: 3x5-8 reps of each
- deads - off the floor
- bench
- good mornings
- rows - t-bar, bent over, or dumbbell, your choice
Tension workout: 3x8-12 each, not too heavy, just enough for a good pump (okay you won't get a pump because you'll be depleted, but you WOULD get a pump if you did this carbed-up)
- squats or leg press
- deads - any style
- bench
- chins or lat pulldowns
- shoulder press (olympic bar is a great choice here)
- rows - pick your poison
- calves - on a leg press is good, you won't get too wobbly
- bis - standing
- tris - whatever you like, dips, close-grip bench, French press, whatever
Depletion Workout
Do 3 sets of 15-20 reps for each exercise, in order, 60 seconds rest, 2-second concentrics, 1 second excentrics. Not too heavy - this is to deplete glycogen, not to get sore. Whole workout should take about an hour.
- Seated Cable Rows 30-60 seconds
- Lateral Raises 30-60 second
- Standing Calf Raise 30-60 seconds
- Barbell Curls 30-60 seconds
- Triceps Pushdowns 30-60 seconds
- Front squat-leg extensions superset, or leg press 30-60 second
- Hyper bench GHR-SHELC superset, or leg curls 30-60 seconds
- Incline Dumbbell Press 30-60 seconds
- Lat Pulldowns 30-60 seconds
- Lateral Raises 30-60 seconds
- Seated Calf Raise 30-60 seconds
- Alternating Dumbbell Curl 30-60 seconds
- Triceps Pushdowns 30-60 seconds
- Front squat-leg extensions superset, or leg press 30-60 second
- Hyper bench GHR-SHELC superset, or leg curls 30-60 seconds
