Joel Marion's nutrition + Roman's workouts = Fat loss domination
Let me just take a quick second to first say I hope everyone had a great Thanksgiving—I absolutely did, and thanks to Cheat Your Way Thin, I was able to enjoy myself (read: eat several pies) without worrying about any damage to my physique goals.
In fact, I’ll be using this plan to actually get leaner during the holiday season. Which is sweet. Because I get to eat sweets.
My position as a fitness-pro notwithstanding, I have a terrible sweet tooth. Obviously, for both health and physique reasons, I normally keep cravings under a very tight reign, but as you undoubtedly know, the holidays make it hard. I’m an avid baker and I love eating cookies and cakes as much as I love baking them, so the house is always fool of tasty treats that tempt my inner fat kid.
Please, take a moment to laugh at the mental picture of your humble host clad in raiment most comical: the ever-so-fetching combination of a sleeveless shirt and an apron; muscles aching with the strain of mixing cookie dough with a wooden spoon.
Okay, stop laughing.
Anyway, I’m currently 195 at 8% body fat, and aiming to get to 5% by the New Year, which is in about 4 weeks. At the moment, I have 15.6 pounds of fat on my body, which leaves 178.5 pounds of lean mass on my body. And in fact, I’m hoping to put on a bit of mass and hover at about 191. Assuming that happens, I’ll have 181.5 pounds of lean mass, and 9.5 pounds of fat.
This means losing 6 pounds of fat and gaining 3 pounds of muscle in 4 weeks. Otherwise put, I need to gain about ¾ of a pound of muscle per week while losing 1.5 pound of fat.
In order to make things more effective, I’m going to tweak both programs slightly for my needs.
Roughly 85% of the people who have completed FPFL have reported muscle gain while on the program. Additionally, I have gone through the complete program as written about 7 times, always successfully losing fat and maintaining or gaining a little bit of mass.
This time, I’m really looking to knock it out of the park and focus a bit more on mass gain.
On my cheat days, I’m going to be doing some rest-pause training to really allow me to get the most out of the high-glycemic carbs and insulin spikage that’ll be going on. This is an experiment, and to be honest I’ve only ever done FPFL with a Cheating protocol once out of all the times I’ve done the program.
I can’t reveal too much about Final Phase, but I can tell you that rest-pause training is not at all one of the training components.
I’m not known for my modesty, but with as much objectivity as I can muster, I think Final Phase Fat Loss is literally the perfect fat loss program. Literally. And if I were only trying to lose fat, I wouldn’t screw with my own beautiful creation.
However, this is going to be something a bit more in line with my previous program, BodyComp Blitz, which is a hybrid fat-loss/muscle-gain program I released not too long ago.
In fact, with this change to FPFL, I think I have something close to BodyComp Blitz 2.0. I’ll let you know how it goes.
Of course, there will be before and after pics and the whole shebang.
Who else has a plan in place for the next 4-6 weeks? What are you guys doing? Anyone else doing CYWT?
Let me know in the comments section, eager to hear your thoughts as always.
Once again, hope you had a great Thanksgiving.