I've read Metabolic Reset: A Binge and Purge Manifesto, I know a very interesting title. I find the book extremely intriguing. It combines 3 things that I find integral to losing fat and preserving and building lean muscle. That being High Fat, Moderate Protein, Low-Carb Paleo/Primal diet, Intermittent Fasting and leptin reset cheat day (I treat this as part of Mark Sisson's 80/20 rule).
Please hack my current routine and give any suggestions or comments about any way to improve or modify what I am doing for better results:
Mondays: 24 hour fast, water and coffee only
Tuesdays: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo (I know not paleo), heavy lifting day, tabata elliptical sprints, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.
Wednesdays: Primal/Paleo eating all day (Very low carb)
Thursdays: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo, Very heavy lifting day, tabata elliptical sprints, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.
Fridays: Primal/Paleo eating all day (Very low carb)
Saturday: Primal/Paleo eating all day (Very low carb), Pre work out 1 scoop of Vitargo, Very heavy lifting day, Kettle bell metcon, Post work out 1 scoop of Vitargo and 50 grams of whey protein shake.
Sunday: Eat whatever the hell I want
Has anyone else tried this same/similar routine???
I personally do not have faith in your Sunday regimen. If you eat gluten, and you're gluten-intolerant as 7/10 people on this world are (according to new studies), then you can undo a lot of good progress your body made during the week. According to Robb Wolf, gluten stays in the gut for up 2 weeks after you eat it, wrecking havoc, so if you're eating it every week, it's not going to be great for your body.
For Sunday I would suggest to just eat starchy vegetables, and fruits and Paleo desserts if you like, but still don't touch grains.
I like this set-up. It totally depends on your goals as to how you might tweak it. If muscle gain is the primary goal, I would take in more carbs in the first few post-workout hours - like upwards of 300 grams of gluten-free starch and then low-carbing on rest days; which is basically the leangains set up. If body composition in general is more important than endurance fitness goals, I would drop all of the metcon and sprinting type activities in favor of a bodybuilding split approach where you hit the weights hard for high volume and then do nothing more than walk for cardio.
Also, personally I prefer to IF daily by skipping breakfast rather than having a one-day-a-week fast. I'm not sure if there are benefits to a single 24+ hour weekly fast over doing a daily 16 hour fast.
With such intense training, you would see huge benefit from adding in some sugar/starch post-workout. If you follow this schedule, your performance will definitely be limited and you will have very high baseline cortisol. Furthermore, you will be converting a good chunk of your dietary protein into energy, which can be avoided if you add in some sugar.
Carb Cycling and Keto Adaptation 3 Answers