Julian (25)
Julian used a customized Carbbackloading and Carbnite approach and we were experimenting a lot with it.
Nutrition and training can become quiet a nuisance. You have to prepare your meals in advance. People used to eat 6-8 meals per day, so the whole meal preparation process became like a second job. Everyday you prepared your seven meals for the next day. Small, tiny and unsatisfying meals, because we didn`t know any better at the time.
If we didn`t eat 30g of protein every 2-3 hours we would become catabolic and lose muscle. The body constantly switches between an anabolic and a catabolic state, but it isn`t essentially muscle you are losing in a catabolic state!
What if you don`t want to spend this insane amount of time every day to just prepare your meals? What if you would rather work on your business or have a good time with your family and friends? This steals hours of your day! If you ask me I would rather do something else!
Is there a benefit of eating more than 2-3 times per day? Can you really only absorb 30g of protein per meal, or is it a myth? It is known in order to maximize your muscle protein synthesis (MPS) you need 30g of an animal protein source (whey protein, chicken, steak, fish…), because of the leucine content, so there can be a small benefit in eating smaller meals more often. If a meal has 100g of protein, you will still be able to absorb all of the protein, it just takes longer to digest.
Is this “can” or “maybe” worth it, to sacrifice so many hours of your life?
If you want to be the best bodybuilder or athlete in the world, you might do as much as you can, but this does not apply for people with other goals in life, or who just want to be healthy and look good.
How can we maximize our results in the gym and in our diet, while simultaneously minimize the time and effort we have to invest?
Julian wanted exactly this. Don`t think about food. Don`t think about tracking your macronutrients of different foods every day. Saving money. Be as productive as possible.
I set Julian up with a customized Carbbackloading and Carbnite plan. Take out the thinking and brooding. He only wanted to execute. This can work great, if you trust your coach!
We looked for food sources he enjoyed and were also cheap and easy to prepare. He basically ate only a few food sources he liked and were perfect for his goal, 2-3 times per day.
For some people this sounds bland and boring, but it kept Julian focussed on his other projects in life. That is why individual plans are very important. It is not a bad thing if you find the foods you love, that are also healthy and cheap. Malnourishment can be an issue, if you don`t get enough micronutrients, but in this case we had plenty of them in the diet.
There is no 1 diet for everyone.
He didn`t eat breakfast! Only fats and protein before working out and a lot of carbs and barely any fats post workout. No Carbohydrates on rest days.
A vegetable/berry mix and a multivitamin to get enough micronutrients. This is probably the cheapest source of micronutrients you can get.
It is a carrot, broccoli and cauliflower mix for vegetables and raspberries, strawberries, sour cherries, blueberries and more as a fruit source.
Julian started with a Carbbackloading plan to build some muscle and lose a little bit of fat at the same time. For his cut (fat loss phase), he did a carbnite routine, which consists of fat, protein and vegetables only with one “carbohydrate day” per week. On this carbohydrate day he ate as much as he wanted for an duration of eight hours, but it should be high in carbohydrates.
Training wise he did a full body split routine three days per week. Squat, Benchpress and some assistance excercices was workout A. Deadlift, Militarypress and some assistance excercices was workout B.
Later he decided to experiment with other training approaches and used some of Jeff Seid`s workout principles.
Julian was able to lose more than 15lbs (7kg) of fat, since he build muscle as well, and got a lot stronger.
Height: 1,88 (6’1″)
Before: 90kg (198lbs)
After: 83kg (183lbs)
Time frame: ~16 months
Bench Press: 120kg x 1
Squat: 140kg x 1
Deadlift: 200kg x 1
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