IF Recomp Diet Part 1

This is a five step recomp diet. This will cut you up and permanently help you put on mass while staying lean. This diet isn't for everyone.

If you are an Ectomorph don't follow this diet. You need to focus on eating a lot of calories and protein. If you are Mesomorph or Endomorph this diet is for you.

Step 1: Protein

Protein: Minimum protein is .85-1g per lb of bodyweight per day

Step 2: Intermittent Fasting

For Intermittent Fasting (IF) you will be fasting most of the day. Doing this will help you burn off more fat as well as put on muscle when you do eat. For example

16/8: Fast for 16 hours, 8 hour eating window

This typically means stop eating @ 8 pm, skip breakfast and your first meal @ 12 pm. Then you can eat between 12 pm-8 pm.

Make sure to keep breaking your fast at around the same time every day. That way your body gets use to it. After you are use to it, you will find that you won't be hungry until the time you normally eat.

Step 3: Daily Macro Cycling

You will be eating less carbs on the days you don't work out and eat more on the days you do. When you eat carbs again do it only Post Workout. 

Non-workout meals

Most of the time you will be eating low carb, high protein and high fat. 

Example: 

Burgers without the bun

Bacon

Sausages

Eggs

Avocados

Low Carb Tuna Melt: Low carb tortillas with tuna, mayo and cheese then grill it like grilled cheese

Steak

Dark Meat Chicken

Low Carb Sandwiches: Low carb tortilla with ham and cheese and mayo

Andouille Sausages

Taco Bowl: Same ingredients for tacos just eat in a bowl

All veggies except peas, corn and all potatoes since they are high carb

Nuts: Macademia Nuts, Almonds, Sunflower Seeds. No other Nuts

All Berries

No bananas, apples, pears and watermelon

Post Workout

For up to 2 hours after your workout you will eat carbs post workout meal example. This should be your biggest meal of the day. It should be high carb, high protein and low fat: 

Example: 

Light Meat Chicken

Lean meats

Rice

Potatoes

Spaghetti/Noodles 

Bananas, apples, pears and watermelon 

After you have done this diet for a while and use to it (Maybe a week or shorter) move onto Part 2.

Click here for Part 2

IF Recomp Diet Part 2

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 before moving to this phase. 

Click here for Part 1

Step 4: Long Intermittent Fasting

After you have gotten use to Intermittent Fasting (IF), you can switch to Long Intermittent Fasting (LIF). For this protocol you will LIF once or twice a week. There are a couple of ways you can do it. For example

24 Hour Fast

This typically means stop eating @ 8 pm on Monday. On Tuesday you skip breakfast and lunch. Then you eat dinner @ 8 pm. 

36 Hour Fast

This typically means stop eating @ 8 pm on Monday. On Tuesday you don't eat anything. On Wednesday you break the fast with lunch @ 12 pm.

You can set up any day to do the fasts. I don't recommend doing more than 2 IF per week. I usually set it up to be a day I am not working out. Do not workout the day you have done a LIF until you get use to it because you will be very very tired.

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.

Click here to buy it from Amazon

Sodium Chloride

1 tablet

Click here to buy it from Amazon

Sodium Bicarbonate

1 tablet

Click here to buy it from Amazon

After you have done this diet for a while and use to it (Anywhere from 2 weeks to a month) move onto Part 3.

Click here for Part 3

IF Recomp Diet Part 3

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. 

Click here for Part 1

Click here for Part 2

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:

Calorie Calculator

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.

Click here to buy it from Amazon

Sodium Chloride

1 tablet

Click here to buy it from Amazon

Sodium Bicarbonate

1 tablet

Click here to buy it from Amazon

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

Holiday Diet Plan

So the holiday season is going to be starting soon with Halloween and all that chocolate. This is the hardest time to try to keep to a diet and most guys will just use it as a bulking season. However, we all tend to go to hard and put on more body fat than we plan. So, this holiday season, I am not going to tell you to not eat the holiday food. I am not even going to tell you to go on a diet. I want you to enjoy the holidays. You can still eat the foods you enjoy and have fun. You will just be changing the times that you will be eating that food. Follow this:

Step 1: Protein
Protein: Minimum protein is .85-1g per lb of bodyweight per day


Step 2:  16/8 Intermittent Fasting : Fast for 16 hours, 8 hour eating window

For Intermittent Fasting you will be fasting most of the day, preferably when you are sleeping. Doing this will help keep the fat off you and might even allow you to cut up as well. 

Example:

16/8: Fast for 16 hours, 8 hour eating window

This typically means stop eating @ 8 pm the previous night, skip breakfast the next day and your first meal @ noon. Then you can eat between noon-8pm.

Whenever you plan to break your fast, do it at the same time everyday so that your hormones get use to eating then. That way your body gets use to it. After you are use to it, you will find that you won't be hungry until the time you are set to eat.

Step 3: Macro Cycling

This is the part where you change the time you can eat certain foods. 

When you are not working out you should eat the anytime meal. It is low carb, high protein and fat.

For up to 2 hours after your workout you will eat carbs with the Post Workout Meal example. During the holiday season you can cheat a little more. When you eat the carbs post workout you can eat anything you were planning to eat for the holiday season (cookies, pie, cake, etc...). This way you can still enjoy the season.


So to recap: Most of the time you will be eating low carb and then post workout you eat your carbs.

You will be putting on more muscle because of the calories, but you might be surprised that you lose body fat on this plan as well.

After the holiday season is done, you can hit me up @ 858-605-6560, and I will give you custom macros and calories to hit your goals with this plan.