So I'm getting alot of PM's about ppl asking me about diet & training. I'm not a professional , nor do i think i have crazy genetics that carry me, i just experimented alot w/ diet , tried thousands of ideas on the internet & and ideas i made up/ also did tons of research, and thats why im successful. right here is the deal:

this is for u the dedicated and advanced, no cheats, no slip ups. just pure hardcore shit lol.

[diet]

this diet is really not a diet, its a way of living. the term "diet" says that its only temporary. we want it to be permanent. The people who are muscular have a easier time burning fat then the people who are purely fat and fluffy. its a war out there , fat vs muscle, if ur more fat then muscle, more estrogen, feel like shit, burning more muscles. u can go on a diet and lose weight but u ll gain it all back when u go back to the same life style so whats the point..

• here is the theory:
  let go all the way back to the cavemen days, they needed to be fit to hunt. so most were in shape. to make this simple

• u cant eat anything a caveman couldn't eat

• No processed foods, (this pretty much takes out all of the food in 7eleven)

• this is what u can eat: meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruits, and berries, organic milk, brown rice,olive oil.

• eat all carbs before 12 noon

• keep carbs between 50-75 g

• 6 to 9 meals a day

• 2 to 3 hour space between each meal

• cals intake depending on ur wieght, i really cant tell u how much u should eat, u have to find it, its based off BF%, weight and genetics. if u a easy gainer and 200lb, ur bf is 20% then its a good idea to keep meals at 300 cals each. if ur a hardgainer, 170lb and bf is 7-10% then 500 cal. if ur 230lb and bf is 13% then put it at 400-700
  sit down and give ur self an approximation of # calories u think u burn and go with it, if ur gaining weight , then lower the calories. dont starve urself

• protein on cycle, varies, because I have taking as much as 420g of protein daily and while i saw a huge bulk in muscles , i saw a huge drop in fat. but if ur cutting, i would say 1.5 - 1.8 x ur body weight is good on cycle. if ur bf is high then high protien, if ur bf is low then keep protein at maintenance

• protein off cycle, just the regular 1g x body weight

Find a more natural source of food, stop eating fake shit. No refined sugar, no beer,soda , no alcohol, and I'm sorry but no protein shake. if a caveman couldn't do it , u cant.

embrace the caveman diet, for some people following the caveman diet, it's not only about what goes into your body, but also what feeds your spirit, go out and hunt some shit. (joke)

• Body adaptation

just like we reach a platoue in training, u ll reach a platoue in nutrition , where ur metabolism is doing just the bare needed work to get by. so u need to change it up. change up the numbers of meals, grams of protein. if u see no changes or changes in weight, then do a carb cycle for a week. increase or decrease the calories. where ur body expects u to burn that amount of calories, because it know what food is coming in and at what time.

day1-no carb
day 2- low carb
day 3- high carb
day 4- no carb
day 5 low carb
day 6-no carb

this is tricky but here is an example of me. This is not a good example because i was lean bulking at the time but I start the caveman diet as a 225lb male bf 15% on cycle Test E only and i was lean bulking on this cycle.
week 0 - 225 lb
week 1 - 225lb bf% 15
week 3 - 222lb bf% 14
week 5 - 225lb bf% 13
week 6 - 228lb bf 13%
week 7 - 230lb bf% 13
I play w/ the calories, I slowly increase my calories daily by 150 cals for three days then for the next day i drop calories by 500 cals , then the next day maintsin same # of calories intake, then the next day drop by 200 calories. and i did this for three weeks
week 8 - 233lb bf% 13
week 9 - 235lb bf% 12
week 10- 237lb bf %12
its obvious that i have adapted to my diet so i carb cycle for a 12 days and i start the caveman diet again.

you ever talk to the gym rat and they tell u its 70% diet and 30% working out, i could never understand where do people get these numbers from.
* the fact is this "diet" would not work with out cardio.
* the primary role of this "diet" is to really maintain ur muscle mass
* the diet by itself wont burn that much fat. i did cardio and lifting to lower my bf. but the diet is needed.
* this like the keto diet but u wont feel like shit and u ll achieve close results to the keto
* if ur gaining fat for more then a week on this diet, then ur not doing it right.

some people here can "diet down" and not do cardio and lose weight. thumbs up to them , well for me , i gain fat like a bee makes honey, the only positive thing about my genetics is that i build muscle when i lift faster then the average probably because im young. but believe me , my genetics are shitty, infact im just making best of what i got.

[cardio]

my favorite thing to do. Even though i was on the track team & cross country team in high school, now adays i fucken hate running. too much stress on ur ligaments and bones when u do long distance, and it feels like drowning lol. i like sprinting but im a fat boy at heart so i dont like to do it repetitively.

so here is the logic

fast cardio = shorter time i have to do this to burn the amount of cals i need to = fast heart rate (around 180 bpm) = survival mode = fat & more muscle burning

slow cardio = longer time i have to do this to burn the amount of cals i need to= slower heart rater (between 130 - 140 bpm) = relaxation time = more fat & little muscle burning

so be smart, why would u punish ur selves with doing harsh cardio, when u can do slower. but slower mean longer, means it might get boring, or might be stress releasing.

here is my routine

[ morning cardio ]
* 3 times a week
* separate sessions through out the week
* dont eat breakfast, moderate cardio
* start slow and keep a moderate pace
* 30 min minimum.
- 5 min @ heart rate 135-140 per min (bpm)
- 25 min @ heart rate 150- 160 (bpm)

[ warm up and cool down cardio (45 min) ]
* 6 days a week , when u do ur lifting sessions, i lift 6 days a week
* warmup cardio before lifting , 15 min, @ 130-150 (bpm)
* cool down cardio , 35 min, @ 130-140 (bpm)

• cardio day
  assuming that u lift 6 days a week, u ll have one rest day, well that will be cardio day.
  do something u enjoy. I bike for 2 hours on the beach or bike path. I record my time and i try to beat it every week. or u could walk or hike w/ ur girl for 2 hours weekly, tell her she motivating u and that this is serious, so she ll exercise too.

it doesnt have to be hard but it could be if u want, just do something that u could be proud of, but not so much cardio , that u cant lift the next day because ur fatigued. again I been doing this for a long time so bike for 2 hours or 40 min on the stairs machine will not stop me from putting 100% effort into lifting the next day.
cardio day is fun day aka rest day, so just go out and burn enjoyably 500-1000 cal

this my methods , im not pushing it on anyone, if u wana use it, please update me on ur results. I dont think people who are beginners should do all of this, as u can see, this a lot of cardio, and i also do random cardio sessions if im feeling it on top of this, it all adds up to (8-10 hours of cardio weekly plus lifting which is 2 to 2.5 hr daily) so u ll be fatigued, if u dont do cardio.

if ur a beginner , please start slow and be humble, do half of this. the reason why i advise for slow cardio over fast cardio, is again because slow cardio is more easy mentally then fast cardio, if i told u , go do run fast on the treadmill for 8-10 hours alot of people would laugh. slow cardio burn fat, trust me, when i sit on the elliptical for 35 min, i burn around 400 cals which is no alot but im fucken proud because its all fat, no muscle was burned that day.