This is a five step recomp diet. This will cut you up and permanently help you put on mass while staying lean. You need to do Part 1 and 2 before moving on to this phase.
Step 5 Permanent Intermittent Fasting
After you have gotten use to Long Intermittent Fasting (LIF), you can switch it to Permanent Intermittent Fasting (PIF). For this protocol you will only eat on the days you workout and only for 4 hours post workout. If you don't workout, don't eat. However, do not go longer than 72 hours fasting.
Post Workout Meal
Protein: .85-1g per lb of bodyweight minimum
Carbs: 1g per lb of bodyweight minimum
Fat: 40-60g minimum
Pretty much eat anything: pizza, spaghetti, burgers, etc...Just make sure you get in your minimum protein needs and a lot of carbs to replenish glycogen.
Example:
Monday
Didn't workout, Don't eat
Tuesday
Stopped working out at 2pm: Post workout eat, stop by 6pm
Wednesday
Stopped working out at 5pm: Post workout eat, stop by 9pm
Thursday
Didn't workout, Don't eat
Friday
Stopped working out at 6pm: Post workout eat, stop by 10 pm
Important
Do not eat lightly on your eating days. If you only are eating 500 calories of something post workout and nothing else it will make you lose muscle. You need to go HAM!
Use this website to get your minimum calories you will need the day you eat:
ELECTROLYTES WARNING
THIS IS EXTREMELY IMPORTANT WITH LONG FASTS!!!
Make sure you get enough salt and potassium when fasting. Usually it should be about 300 mg of potassium and 3,000 mg of sodium for every liter of water you drink and drink A LOT OF WATER!
For every liter of water you drink make sure to take the following:
Potassium Gluconate
1 tsp of Potassium Gluconate mixed in 1/4 cup of water, just drink it fast.
Sodium Chloride
1 tablet
Sodium Bicarbonate
1 tablet
You can stay on this diet forever and never have to worry about eating clean. If you want to put on muscle then eat way more calories on the day your workout and workout from 4-5 days per week. If you start losing strength you are not eating enough carbs on your workout days or getting enough sleep.
If you have any specific questions about the diet you can call me anytime @ 858-605-6560
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