How I Went from 220lbs to 175lbs In 8 Weeks - IN DETAIL
Steroids
600mg Enanthate
100mg Fina ED
50mg Winny ED
400mg EQ
Supplements
Glutamine
Multivitamin
Trib
Nutrition
I basically ran a modified CKD diet (check out www.c-k-d.com for full details). From days 1 to days 5 I had almost no carbs and a high fat and protein diet. Roughly consisting of around 200 grams of each and no shakes whatsoever during those five and a half days. From day 6 to the first half of day 7 I would eat almost 1500g of Carb in total and fill out massive, almost gaining 10lbs of water each time. I would eat 1000g of Carb, 300g Protein and 50g Fat during Day 6 and around 500g Carb, 300g Protein and around 75g Fat during day 7. I would then repeat the cycle.
Training
On my low carb days I would only train with the rep range of 2-4. Yep. 2-4 reps. Why? Because I would stimulate the muscle enough to hold onto it without stimulating the CNS to release cortisol since I was hitting the muscles so frequent. When I carbed up, I would increase my rep range from 10-20 reps and do a full upper body workout on Day 6 and a lower body workout on Day 7.
Also, I would do an hour of low-intensity cardio in the morning on an empty stomach and another hour before I went to bed as all my fat burning would come from my cardio and not my intense, but short workouts.
Schedule
Day 1 - Chest/Triceps/Shoulders/Abs (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Incline Bench Press (3 sets of 4, 3, 2 reps)
- Flat Bench Press (3 sets of 4, 3, 2 reps)
- Incline Bench Press (2 sets of 3, 2 reps)
- Skullcrushers (3 sets of 4, 3, 2 reps)
- Overhead Dumbell Extensions (3 sets of 4, 3, 2 reps)
- Military Press (3 sets of 4, 3, 2 reps)
- Cleans (3 sets of 4, 3, 2 reps)
Day 2 - Back/Biceps/Traps (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Deadlifts (3 sets of 4, 3, 2 reps)
- T Bar Rows (3 sets of 4, 3, 2 reps)
- V Bar Rows (2 sets of 4, 3 reps)
- Barbell Curls (3 sets of 4, 3, 2 reps)
- Dumbell Curls (3 sets of 4, 3, 2 reps)
- Barbell Shrugs (5 sets of 4, 4, 3, 3, 2 reps)
Day 3 - Chest/Triceps/Shoulders (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Decline Bench Press (3 sets of 4, 3, 2 reps)
- Flat Bench Press (3 sets of 4, 3, 2 reps)
- Decline Bench Press (2 sets of 4, 3 reps)
- Weighted Dips (3 sets of 4, 3, 2 reps)
- Overhead Skullcrushers (3 sets of 4, 3, 2 reps)
- Behind-The-Neck Military Press (3 sets of 4, 3, 2 reps)
- Dumbell Presses (3 sets of 4, 3, 2)
Day 4 - Back/Biceps/Traps (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Wide Grip Chin Ups (3 sets of 4, 3, 2 reps)
- Lat Pull Downs (3 sets of 4, 3, 2 reps)
- Wide Grip Chin Ups (2 sets of 4, 3 reps)
- Close Grip EZ bar Curls (3 sets of 4, 3, 2 reps)
- Wide Grip EZ bar Curls (3 sets of 4, 3, 2 reps)
- Dumbell Shrugs (5 sets of 4, 4, 3, 3, 2 reps)
Day 5 - Legs (20g Carbs, 200g Protein, 200g EFA Fat **NO SHAKES**)
- Squats (5 sets of 4, 4, 3, 3, 2 reps)
- Lunges (5 sets of 4, 4, 3, 3, 2 reps)
- Hamstring Curls (5 sets of 4, 4, 3, 3, 2 reps)
- Squats (5 sets of 4, 4, 3, 3, 2 reps)
- Donkey Raises (10 sets of 5, 5, 5, 5, 4, 4, 4, 3, 3, 2 reps)
Day 6 - Full Upper Body (1000g Carb, 300g Protein, 50g Fat)
- Incline Dumbell Presses (4 sets of 20, 15, 10, 10 reps)
- Decline Dumbell Presses ( 4 sets of 20, 15, 10, 10 reps)
- Lat Pull Downs (4 sets of 20, 15, 10, 10 reps)
- V-Bar Rows (4 sets of 20, 15, 10, 10 reps)
- T Bar Rowns (4 sets of 20, 15, 10, 10 reps)
- Tricep Push Downs (4 sets of 20, 15, 10, 10 reps)
- Dumbell Curls (4 sets of 20, 15, 10, 10 reps)
- Machine Dips (4 sets of 20, 15, 10, 10 reps)
- Preacher Bar Curls (4 sets of 20, 15, 10, 10 reps)
- Lateral Raises (4 sets of 20, 15, 10, 10 reps)
- Seated Dumbell Press (4 sets of 20, 15, 10, 10 reps)
- Bent Over Lateral Raises (4 sets of 20, 15, 10, 10 reps)
Day 7 - Full Lower Body (500g Carb, 300g Protein, 75g Fat)
- Squats (5 sets of 20, 20, 20, 20, 20 reps)
- Hamstring Curls (5 sets of 20, 20, 20, 20, 20 reps)
- Seated Calf Raises (10 sets of 20 reps)
REPEAT
As you can see, I took complete advantage of the Glycogen pump from the High Carb day and I trained late in the evening. I trained abs every morning after cardio. I only did cardio for 2 hours a day around 4-5 days of the week. Generally from days 1-5.
The biggest thing about going about fat-loss via this method is that it's very draining mentally as well as physically. To see yourself shrink on the low carb days and have even the most moderate weight feel heavy is ****. But when you high-carb it and explode within a day, it's well worth it. The striations come out and the abs etch in. The muscles are hard and seperated and you feel your metabolism kick into high gear. Awesome stuff and perfect for fat loss if you're disciplined enough to go through with it.
