the book is fantastic and worth at least double the price
Gal addresses everything regarding food, drugs and more with plenty of personal experience and observation
the best part about the Galeniko/no one method is that it breaks you free from the Flex magazine fantasy world (eating every 3 hours, pre/post workout shakes, anabolic windows, over-training . . .)
I've followed intermittent fasting for a while and it's actually very addictive. going 36 hrs without food is no longer a challenge and leads to incredible leaness and pumps. the hard part is facing your fear that your muscle will disappear
only recently have I applied the Gal/no one diet (800-1000 cals per day) and the results are scary
everyday I see new veins, better muscle separation and a tighter midsection (mind you I was lean as a cock before I started)
my routine is:
wake up 0630ish, drink two glasses of caffeinated tea
hour later is morning PT (serious run/cardio or circuit training)
hour after that meal #1: 2x can of sardines, 1x handful of raw cauliflower, 1 scoop protein shake for dessert (optional)
around noon maybe go for a light jog or bike
"lunch": diet coke or more tea
after work train with weights: 1 or 2 body parts, 20-30 sets (10 for smaller muscle) - reps 20-6, full ROM, pyramiding weight
two hours post workout, meal #2: 3 cans of tuna, two handfuls of raw cauliflower, lots of pepper, some lemon juice, a pickle, a bite or two of steak or pork (whatever the wife is eating), maybe a pickled egg for dessert . . .
throughout the day I drink as much water as I can, take multivitamins, and chew sugar free gum (not in accordance with with gospel of galeniko unfortunately)
the re-feed will be fun - ice cream, chippos, chocolate bar, gluten free muffins.
THE ONLY CAUTION WITH RE-FEEDING (and I learned this the hard way) is that the pumps can be almost crippling if you dont fast long enough afterwards or eat too much protein on the re-feed! I could only run 100m before my legs were too pumped to even walk (and I run a lot normally)
from my experience 1000 cals is plenty for anyone training only once a day (I do PT twice [occasionally 3x] everyday). Meal #1 is VERY filling without the shake even though its about 325 cals MAX
I'm able to continue with the diet for the next two weeks but will have to move into maintenance mode as the tempo at work increases (some calorie adjustments may be necessary to accommodate 100lbs ruck marchs
)
my point is that the diet works FAST, you won't lose muscle as long as you "supplement" properly (surprisingly very little is needed - read the book for more on that), and 1000 cals is plenty to get you through training and work, and fasting is a lot of fun (especially when freefalling from 13000 ft
)
