Priming Diet/Training= CONTROLLED OVER-REACHING / UNDER-EATING + Anabolic Rebound week
Ripped from Crew's Physique Clinic - Coach Thib's:
WEEK CONTROLLED OVER-REACHING / UNDER-EATING
This is where we'll need some explanations!!!
During this phase you will basically do too much physical work, not eat enough
calories and go WAY low on the protein.
Am I crazy? NO! The goal of this phase is to downregulate the enzymes
responsible to protein oxidation and breakdown. These become elevated when you
are consuming a high protein diet for too long.
If you are eating for example 400g of protein per day, initially this leads to
an increase in anabolism and muscle growth. But the body adjusts to this high
protein intake by upregulating the enzymes that will oxidize, breakdown or turn
the protein into glucose or fat. At that point you will basically need to
consume 400g of protein per day, just to maintain your size.
This is why some pro bodybuilders claim that they only grew when consuming 600g+
of protein per day... to continue to grow they need to go higher and higher in
protein. This is because more protein is being broken down or used for something
else than making muscle.
By cutting protein drastically for one week you will prevent that from happening
and you will actually prime your body to respond to the next week (week 3) which
will have a mega caloric and protein intake.
Basically see this phase as priming the body for a massive growth spur. BTW,
don't worry about muscle loss. You wont lose any in 7 days. You might lose some
weight due to dehydration, but that's it.
Crew: "I have a feeling I'll turn into an ass hole on
that diet real quick lol!"
CT: Not really, actually for the first 2-3 days you'll feel quite good as the
body will be detoxifying itself. Days 4-5 will be harder but by day 6 your body
should be adjusted and you'll feel fine again.
Then during week 3 you will actually feel yourself grow every hour, especially
if you really pound some serious food in (meaning eating 200-300 more calories
per meal than what I included).
NOTE TO EVERYBODY ELSE. Crew will be doing a shortened version of the anabolic
rebound cycle, mostly because he has been consuming 350-450g of protein per day
for about 2 months. But several other versions are possible and will be
discussed in a future booklet or article.
One ''milder'' cycle which is adequate for those who have not been on a super
high protein regimen (eating less than 1.5g per pound) is to compress all three
dietary phases within a 9 days microcycle.
For example:
DAYS 1, 2 AND 3: ''Base diet''
Around...
1.5 - 1.75g of carbs per pound
0.5 - 0.75g of fat per pound
1.5 - 1.75g of protein per pound
DAYS 4, 5 and 6: ''Priming diet''
Around...
0.5 - 0.75g of carbs per pound
0.5 - 0.75g of fat per pound
0.75g of protein per pound
DAYS 7, 8 and 9: ''Rebound diet''
1.5 - 2.00g of carbs per pound
0.5 - 0.75g of fat per pound
2.5 - 3.0g of protein per pound
DAY 10 = REPEAT CYCLE
The downside is that it's harder to plan the training approach properly with
this compressed cycle.
DIET FOR CONTROLLED OVER-REACHING / UNDER-EATING
WEEK
Regular meals
Breakfast
2 oranges (or apples)
1 scoop Metabolic Drive Complete
5 caps Flameout
Lunch
4oz, chicken or turkey
1/4 cup of Rice measured dry
5 caps Flameout
Dinner
½ scoop Low-Carb Metabolic Drive (or a casein/whey blend)
1 baked potato
Green veggies ½ cup
Snack (1 on workout days, 2 on non-workout days)
1 apple (or 1 orange)
1 tablespoon all-natural peanut butter or almond butter
Workout meals
Pre-workout
10g BCAA
During workout
Surge Workout Fuel 1/2 scoop
Post-workout
1 scoops Surge
5-10g creatine
MONDAY - WHOLE BODY LIMIT STRENGTH ON THE BASICS
A1. Back squat
3 x 5, 3 x 3
150 sec. rest
A2. Sumo deadlift
3 x 5, 3 x 3
150 sec. rest
B1. Bench press
3 x 5, 3 x 3
150 sec. rest
B2. Cheat supported T-bar rowing
3 x 5, 3 x 3
150 sec. rest
C1. Push press
3 x 5, 3 x 3
150 sec. rest
C2. Weighted pull-ups
3 x 5, 3 x 3
150 sec. rest
TUESDAY - WHOLE BODY RESTORATIVE
A1. Leg press
3 x 15-20
120 sec rest
A2. Lying leg curl
3 x 8-10
120 sec rest
B1. Incline DB press
3 x 15-20
90 sec. rest
B2. Seated rowing
3 x 15-20
90 sec rest
C1. Seated DB press
3 x 15-20
60 sec rest
C2. Lat pulldown
3 x 15-20
60 sec. rest
WEDNESDAY - WHOLE BODY EXPLOSIVE
A1. Power clean from the hang
3 x 5, 3 x 3
150 sec rest
A2. Jump squat (30% of max squat)
6 x 8-10
150 sec rest
B1. Speed bench press
3 x 5 at 45%
3 x 3 at 55%
120 sec rest
B2. Alternate bent over DB rowing for speed
6 x max reps in 15 seconds
120 sec rest
C1. Push jerk (10-20lbs less than monday)
3 x 5, 3 x 3
90 sec rest
C2. Power upright rowing (basically an upright row, using a lower back and leg
cheat)
3 x 5, 3 x 3
THURSDAY - WHOLE BODY HYPERTROPHY
A1. Hack squat
4 x 8-10
90 sec rest
A2. Godmorning
4 x 8-10
90 sec rest
B1. Decline bench press
4 x 8-10
90 sec rest
B2. Machine rowing
4 x 8-10
90 sec rest
C1. Arnold press
4 x 8-10
60 sec rest
C2. Lat pulldown with the triangle grip
4 x 8-10
60 sec rest
FRIDAY - WHOLE BODY ENDURANCE
A. Back squat
3 sets
Using 20% of your max squat, as many reps as you can in 90 seconds
B. Bench press
3 sets
Using 20% of your max bench, as many reps as you can in 90 seconds
C. Chest-supported T-bar rowing
3 sets
Using 20% of your max t-bar row, as many reps as you can in 90 seconds
D. DB seated shoulder press
3 sets
Using 20% of your max DB press, as many reps as you can in 90 seconds
SATURDAY - WHOLE BODY STRENGTH
* SAME WORKOUT AS MONDAY
SUNDAY IS OFF
Anabolic Rebound Week
This is the anabolic rebound week. Now that your body is in an optimal mode to
use protein to build muscle instead of breaking it down, and now that your body
is like a sponge for nutrients we will drastically increase your food and
protein intake. At the same time we will reduce training frequency and volume to
allow for supercompensation to occur.
DIET FOR WEEK 3
* NOTE: During this week you start off by eating everything listed. BUT if you
want to indulge in a desert or some food you've been craving without guilt, it's
okay. Just make sure that you consume everything written. Actually the more you
eat during this phase the bigger anabolic rebound you'll get
Regular meals
Breakfast
6 whole omega-3 eggs
3 scoops Metabolic Drive Complete
Oatmeal 1 cup measured dry
2 oranges (or apples)
5 caps Flameout
Lunch
8oz, chicken or turkey
2 scoops Metabolic Drive Complete
½ cup of Rice measured dry
5 caps Flameout
Dinner
8oz. Red meat (preferably game meat like buffalo or wapiti)
2 scoops Metabolic Drive Complete
1 baked potato
Green veggies 1/2 cup
Snack (2 on workout days, 3 on non-workout days)
2 scoops Metabolic Drive Complete
1 tablespoon all-natural peanut butter or almond butter
1 cup pineapple or 1 orange
Workout meals
Pre-workout
1 scoop Surge Recovery
1/2 scoop Surge Workout Fuel
10g BCAA
During workout
1/2 scoop Surge Workout Fuel
20-30g of BCAA throughout the workout
Post-workout
2 scoops Surge Recovery
5-10g creatine
MONDAY - UPPER BODY - PULLING
A. Chest-supported T-bar rowing
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the peak contraction
for as long as you can on the last rep
120 sec. rest
B. Lat pulldown in front
2 x 6-8+
* Perform 6-8 reps to failure with the torso perfectly upright and still; rest
for 10-12 seconds, perform more reps to failure with the torso bent back 45
degrees (but no cheating); rest for 10-12 seconds, perform more reps to failure
using a slight lower back cheat
120 sec rest
C. Barbell shrugs
2 x 8-10+
* Perform 8-10 reps to failure; rest for 10-12 seconds then perform more reps to
failure using a slight leg drive; hold the peak contraction as long as you can
on the last rep.
120 sec rest
D. Standing barbell curl
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the bar at mid-range
for as long as you can on the last rep
120 sec. rest
E. Standing reverse curl
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the bar at mid-range
for as long as you can on the last rep
120 sec. rest
TUESDAY - LOWER BODY SQUAT DOMINANT
A1. 1/2 back squat from dead start in power rack
4 x 6-8
120 sec rest
A2. Jump squat with 20% of A1.
4 x 6-8
120 sec rest
B1. Back squat
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed squat with 50% of B1
5 x 5
120 sec rest
C1. Superslow back squat
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Vertical jumps
3 x 8-10
120 sec rest
THURSDAY - BENCH EMPHASIS
A1. 1/2 bench press from dead start in power rack
4 x 6-8
120 sec rest
A2. Bench press drop, catch and lift with 30% of A1.
4 x 6-8
120 sec rest
B1. Bench press
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed bench with 50% of B1
5 x 5
120 sec rest
C1. Superslow bench
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Plyo push ups
3 x 8-10
120 sec rest
SATURDAY - DEADLIFT EMPHASIS
A1. 1/2 deadlift from dead start in power rack
4 x 6-8
120 sec rest
A2. Power clean from the hang
4 x 4-6
120 sec rest
B1. Deadlift
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed pull with 50% of B1
5 x 5
120 sec rest
C1. Superslow deadlift
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Vertical jumps
3 x 8-10
120 sec rest
DIET FOR WEEK 3
* NOTE: During this week you start off by eating everything listed. BUT if you
want to indulge in a desert or some food you've been craving without guilt, it's
okay. Just make sure that you consume everything written. Actually the more you
eat during this phase the bigger anabolic rebound you'll get
Regular meals
Breakfast
6 whole omega-3 eggs
3 scoops Metabolic Drive Complete
Oatmeal 1 cup measured dry
2 oranges (or apples)
5 caps Flameout
Lunch
8oz, chicken or turkey
2 scoops Metabolic Drive Complete
½ cup of Rice measured dry
5 caps Flameout
Dinner
8oz. Red meat (preferably game meat like buffalo or wapiti)
2 scoops Metabolic Drive Complete
1 baked potato
Green veggies 1/2 cup
Snack (2 on workout days, 3 on non-workout days)
2 scoops Metabolic Drive Complete
1 tablespoon all-natural peanut butter or almond butter
1 cup pineapple or 1 orange
Workout meals
Pre-workout
1 scoop Surge Recovery
1/2 scoop Surge Workout Fuel
10g BCAA
During workout
1/2 scoop Surge Workout Fuel
20-30g of BCAA throughout the workout
Post-workout
2 scoops Surge Recovery
5-10g creatine
WEEK 3
This is the anabolic rebound week. Now that your body is in an optimal mode to
use protein to build muscle instead of breaking it down, and now that your body
is like a sponge for nutrients we will drastically increase your food and
protein intake. At the same time we will reduce training frequency and volume to
allow for supercompensation to occur.
MONDAY - UPPER BODY - PULLING
A. Chest-supported T-bar rowing
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the peak contraction
for as long as you can on the last rep
120 sec. rest
B. Lat pulldown in front
2 x 6-8+
* Perform 6-8 reps to failure with the torso perfectly upright and still; rest
for 10-12 seconds, perform more reps to failure with the torso bent back 45
degrees (but no cheating); rest for 10-12 seconds, perform more reps to failure
using a slight lower back cheat
120 sec rest
C. Barbell shrugs
2 x 8-10+
* Perform 8-10 reps to failure; rest for 10-12 seconds then perform more reps to
failure using a slight leg drive; hold the peak contraction as long as you can
on the last rep.
120 sec rest
D. Standing barbell curl
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the bar at mid-range
for as long as you can on the last rep
120 sec. rest
E. Standing reverse curl
2 x 6-8+
* Perform 6-8 reps to failure, rest 10-12 seconds, perform more reps to failure,
rest 10-12 seconds, perform more reps to failure and hold the bar at mid-range
for as long as you can on the last rep
120 sec. rest
TUESDAY - LOWER BODY SQUAT DOMINANT
A1. 1/2 back squat from dead start in power rack
4 x 6-8
120 sec rest
A2. Jump squat with 20% of A1.
4 x 6-8
120 sec rest
B1. Back squat
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed squat with 50% of B1
5 x 5
120 sec rest
C1. Superslow back squat
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Vertical jumps
3 x 8-10
120 sec rest
THURSDAY - BENCH EMPHASIS
A1. 1/2 bench press from dead start in power rack
4 x 6-8
120 sec rest
A2. Bench press drop, catch and lift with 30% of A1.
4 x 6-8
120 sec rest
B1. Bench press
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed bench with 50% of B1
5 x 5
120 sec rest
C1. Superslow bench
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Plyo push ups
3 x 8-10
120 sec rest
SATURDAY - DEADLIFT EMPHASIS
A1. 1/2 deadlift from dead start in power rack
4 x 6-8
120 sec rest
A2. Power clean from the hang
4 x 4-6
120 sec rest
B1. Deadlift
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
120 sec rest
B2. Speed pull with 50% of B1
5 x 5
120 sec rest
C1. Superslow deadlift
Down in 5 seconds, up in 5 seconds
3 x 3-5
120 sec rest
C2. Vertical jumps
3 x 8-10
120 sec rest