I think a goal of 10lbs of lean muscle in half a year is a little bit of bad example on this theory, as its more addressed to smaller people wanting to get into the average definition of 'big'. I also believe it applies to me at 240lbs to 308lbs.
Firstly if you're 200lbs at 10% bf, you're not a novice and you're obviously able to eat and train effectively.
Furthermore a goal of 210 @ 8% bf, (assuming you're of average height and natural) is knocking on your genetic ceiling - margins for error are small in this instance and gains even slower.
Hitting 212 @ 12% bf is not too shabby a result for the period - approx 4lbs lbm for an experienced natural lifter is good going and I'd have to ask how you define 'efficient'. Hitting that theoretical level without having to resort to two different modalities seems pretty efficient to me.
The article also states that as margins grow tighter, progress should be monitored every two weeks and adjusted up or down by 250kcal.
Any theoretical failings you state can quite easily be mitigated by the minor adjustments suggested above and in the article.
Point is, the article doesn't state it is better than bulk/cut it simply offers those trainees not in the position you are, some direction and help with goal setting and let's face it, most aren't about to step on stage, so 212 @ 12% bf for a natural lifter of average height is a goal for many.
For those more experienced and with proven results and a goal in mind why change the process? If bulk/cut works for you crack on.
200lbs @ 10%
Dude... wow... i'm drunk. Flabbagasted at your choice of decision. Should i call you in 30 min when we are en route, come, oaks are for fun.
To hit any physique target dead centre is therefore going to require some adjustments especially as you get closer to it, as you state.
Just getting close is likely to be a major achievement for those previously lost and aimless, besides physique development isn't a single event of 6-12 months effort, it's a constant evolution. Best of luck with yours.
always_losing and Daniel, Thank you for this exchange of ideas and views. Again both of you have reinforced what I had been viewing.
No workout works for everyone all the time and no nutrition plan will work for everyone under every condition.
I think this plan will fit a huge number of new people that each year want to Lose fat or Gain some muscle. I hate to think how many times some poor person comes looking for advice and states "I weigh 250#'s with 35% body fat" and the advice they get includes Micro nutrient management. The more complicated the advice the greater the chance of failure. This plan is simple to understand and simple to follow, especially for new people.
I like this train of thought...Im going to give it a shot! I think the only loose ends would be the differences for ecto-endo-etc. Each will have a far different experience and some may require extremes (ectos).
Daniel I think this article and notion are both fantastic, and I would really encourage you to think about a follow up one that addresses the training side to match your nutrition plan. I think the two combined would be a really functional plan for people, and would greatly simply what can be a VERY confusing concept to beginners.
- Slave & Master At The Same Damn Time -Hoping To Compete Natty Early 2011
Advanced techniques and elaborate and convoluted eating plans may well make the difference to that guy when he's at that point, but for someone not in posession of the bigger picture they only serve to hinder progress.
Thanks for the feedback gents and the suggestion of follow up articles - I'll get my thinking cap on!
Any more questions, just ask.
Last edited by Daniel Roberts; 08-15-2009 at 06:07 AM.
cool article, thanks!
Height: 6' weight:197
bench: 280 x 1
squat: 370 x 1
dead: 360 x 1
goal: 225 @ < 10% bodyfat
those pictures of Lee Priest were pretty crazy thats just freaky. thnx for the article
Great article. I really like the notion of simply choosing a goal and going for it. Makes it seem very concrete and tangible. I think a lot of people, like myself, do not train for any formal competitions, and because of this, goals can tend to be more abstract, making them harder to visualize and achieve.
Definitely a good place to start for newbies (self included).
It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
Just wanted to say thanks to everyone who commented on or discussed the article.
It's great to see more interest in the articles and we'll do our very best to keep them coming
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So, let me get this straight:
I'm at my goal bodyweight(for now), so I eat at maintenance level and lift. But to lose this fat, do I kick up cardio like I would if I was cutting, or run as much as I would on a bulk?
Thanks for the help.
Nice article but I have a few questions. I started working out and lifting in April 2009. I workout 3 times a week and do cardio 1-2x a week usually 1. I used to weigh 260 and now weigh 245. If i would like to be 190lbs I should eat 190x14 roughly about 2600.
I am currently eating 2300 on workout days and 1800 on off days. I am losing weight. How would eating 2600 affect my weight loss though? Won't I theoretically be slowing it down. My main concern is will eating more help me build muscle instead of the low amount I am eating now? My goal is of course to have muscles and cutting is almost painful now since I have been doing it for a long time.
Last edited by freedevil; 08-22-2009 at 05:36 AM.
I understand but I lost only 15 lbs in 4 months. It's slow enough. I tried eating 3000, 2800, 2600, 2400 and finally this zag zag has shown some results. What my question is what will be the benefit of eating goal weight x 14 instead of what I am eating now. Would it be more helpful towards building muscle eating at 2600 even though I am cutting?
I should add I am a fat guy not someone with a lot of muscle underneath. My LBM through some various unreliable tests puts me between 165-170lbs
Last edited by freedevil; 08-22-2009 at 08:22 PM.
Well done - I enjoyed the article. It is really that simple. JM Blakely's "Big Boy Menu Plan" has, essentially the same message - if you want to weigh 300lbs, then you need to eat like a 300lb man (or woman). http://www.wannabebig.com/forums/showthread.php?t=78823
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Thanks Sensei and thanks for pointing me in the direction of a great read - I think it may have been more entertaining than mine (!) but the message was similar, truth be told most successful approaches, diet and training have more in common than they do apart.
Summer is over and school is back, I'm ready to get on my regular workout schedule and diet again.
I'm currently 6'1 270lbs around 20% BF I would say..
Looking to get down to 230-240 or so.
Tell me if I'm looking at this right..
230 x 16 = 3700 this is what I need to take in everyday to get to this weight correct?
270 pounds x 4cal for each gram of protein, so 270g of protein a day and 1100 cals come from that.
How many carbs do I need?
16, 262lb, 6'1
BP - 295
DL - 395
Squat - 345
Total - 1035