Using the Adonis Principals

[The True Adonis]

Okay, so I will continue with 2100 calories until the 7th of November and that will make it 4 weeks at 2100 calories. From their what should I do TA?

Here's a photo from today. I can't wait to get rid of the fat around my lower abs/midsection seems like it'll never come off

Looking good.  Keep your calories right there.  Its going to take a little while to get rid of that fat as that is where you seem to store the most of it.  I can tell a lot has come off already. Upper abs are starting to show nicely. Starting Monday, I may  have you move to an IF protocol.  Intermittent Fasting.

What I want you to do is this:
 1. You will have 8 hours to get all of your calories in. (all 2100)
 2. 16 hours you will not eat.
 3. I want you to eat around 300-350 calories before you train and about 1500 right after you train and the final 300 or so right before you 8 hour window expires.
 4. Keep your protein high still at least .5-1 gram per lb of bodyweight.
 5. Continue to eat whatever you want.

Example:

12 PM-300 calorie meal.
3 PM- Training
4 PM- 1500 calorie meal (right after training)
7:45 PM- 300 calories.

8 PM-cutoff.  In this example you will not eat again until 12 PM the next day.

On days you don`t train, feel free to eat whenever you want but keep in mind your 8 hour window and 16 hour fast cycle.

Let me know if this is do-able.  

[FroZZoR]

Looking good.  Keep your calories right there.  Its going to take a little while to get rid of that fat as that is where you seem to store the most of it.  I can tell a lot has come off already. Upper abs are starting to show nicely. Starting Monday, I may  have you move to an IF protocol.  Intermittent Fasting.

What I want you to do is this:
 1. You will have 8 hours to get all of your calories in. (all 2100)
 2. 16 hours you will not eat.
 3. I want you to eat around 300-350 calories before you train and about 1500 right after you train and the final 300 or so right before you 8 hour window expires.
 4. Keep your protein high still at least .5-1 gram per lb of bodyweight.
 5. Continue to eat whatever you want.

Example:

12 PM-300 calorie meal.
3 PM- Training
4 PM- 1500 calorie meal (right after training)
7:45 PM- 300 calories.

8 PM-cutoff.  In this example you will not eat again until 12 PM the next day.

On days you don`t train, feel free to eat whenever you want but keep in mind your 8 hour window and 16 hour fast cycle.

Let me know if this is do-able.  

Ok. This is great.

Question though. My schedule from Monday - Saturday is I normally wake up at 7:30am and set my green light for 8am and I train in the night time around 7-8pm. So in your opinion what would be the best way to set up my eating?

Also what would you reccomend to eat to get in 1500calories post workout? Am I suppose to eat that in one meal? Cause if that's the case the only thing I could think of is mcdonalds to get that many cals in one meal.

[The True Adonis]

Ok. This is great.

Question though. My schedule from Monday - Saturday is I normally wake up at 7:30am and set my green light for 8am and I train in the night time around 7-8pm. So in your opinion what would be the best way to set up my eating?

Also what would you reccomend to eat to get in 1500calories post workout? Am I suppose to eat that in one meal? Cause if that's the case the only thing I could think of is mcdonalds to get that many cals in one meal.

Allright lets do it like this:

1 PM or around lunch/noon: Meal one. 525 calories
5 PM: Pre-workout meal. 525 Calories
7-8 PM: Training
9 PM: Post-workout meal 1050 calories.

Have all of your food finished by 9 PM.  After 9 PM, nothing else is to be eaten until 1 PM the next day.

For the 1050 calories of oyur final meal, be creative.  Eat whatever you want.  Keep your protein around .5-1 gram per lb of body weight  or higher. 

[FroZZoR]

Allright lets do it like this:

1 PM or around lunch/noon: Meal one. 525 calories
5 PM: Pre-workout meal. 525 Calories
7-8 PM: Training
9 PM: Post-workout meal 1050 calories.

Have all of your food finished by 9 PM.  After 9 PM, nothing else is to be eaten until 1 PM the next day.

For the 1050 calories of oyur final meal, be creative.  Eat whatever you want.  Keep your protein around .5-1 gram per lb of body weight  or higher. 

Awesome. So I'll just have to tough it out in terms of hunger until noon. Can I have a coffee in the morning? I use splenda and coffee mate whitener and only the whitener has calories in it so I could not add that or would it be okay to consume 20-30 cals or is it strictly nothing until noon?

[The True Adonis]

Awesome. So I'll just have to tough it out in terms of hunger until noon. Can I have a coffee in the morning? I use splenda and coffee mate whitener and only the whitener has calories in it so I could not add that or would it be okay to consume 20-30 cals or is it strictly nothing until noon?

That will be fine.  You will be surprised that you won`t really be that hungry at all.  The majority of the time will be in bed.  There are MANY benefits to an IF protocol in terms of health.

[dj181]

Ok. This is great.

Question though. My schedule from Monday - Saturday is I normally wake up at 7:30am and set my green light for 8am and I train in the night time around 7-8pm. So in your opinion what would be the best way to set up my eating?

Also what would you reccomend to eat to get in 1500calories post workout? Am I suppose to eat that in one meal? Cause if that's the case the only thing I could think of is mcdonalds to get that many cals in one meal.

Any updates on the IF? I just started the IF protocol myself about 3 weeks ago, and my waist is down almost a full inch and I am noticeably leaner and tighter. Here's a link to other's results with the IF protocol: http://www.leangains.com/search/label/Success%20Stories

And on a side note, I was firmly convinced that hard aerobic training (ie. HIIT or AT training) was a requirement to get ripped. Well man, I was wrong... Aerobic training IS NOT required.

   

[P.I.P]

You've proven yourself beyond a shadow of a doubt TA!

[Overload]

A very noticable change in fat level.

I think TA makes a lot of good points and i think this diet is interesting.

I would like to see how it goes over the next 3 months or so.

[wes]

Interesting stuff Adam........gonna` keep an eye on this thread to see how Frozzor keeps progressing.

[FroZZoR]

Okay two update photo's. The first photo (front double bi) is from Monday last week and the MM is from today

Trying to stay consistent at possible although there are times when my eating times are off due to certain situations (work, personal etc. )

Still not doing any cardio.

[FroZZoR]

im going to up my cals to 2500 for the next couple months and continue IF

[Meso_z]

Very interesting..

[Overload]

Damn bro, what happen?

You used to be fucking jacked 6 years ago... 

http://www.getbig.com/boards/index.php?topic=40689.0

[FroZZoR]

Here's an ab shot from tonight. Tomorrow (Friday) will mark 1 week back at 2500 cals. I think 2100 shrunk me down too much and not in a good way. Still using the IF Protocol except my meals now are 700, 700, and 1100. For my last meal today I was running short on time so I ate two McChicken's to get in my final cals for the day.

[FroZZoR]

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[The True Adonis]

Here's an ab shot from tonight. Tomorrow (Friday) will mark 1 week back at 2500 cals. I think 2100 shrunk me down too much and not in a good way. Still using the IF Protocol except my meals now are 700, 700, and 1100. For my last meal today I was running short on time so I ate two McChicken's to get in my final cals for the day.

Good Progress, but you just need to learn to be patient.  2100 surely did not "shrink you down" too much as you had considerable fat dispersed throughout.  2500 will work fine as well, but it will take a bit longer.

[FroZZoR]

Your right. i think 2500 was working well originaly i just wasn't patient. It being the holidays the extra 400 cals helps. while using the IF protocol is it good to do 700 700 1100?