So I started around 6-7 meals a day. 350 protein, 300 carb, ~100 fats, sometimes 150. 4 whey isolate shakes. 3 large meat, veg, carb meals. Almost always beef and/or eggs.

Step 1: clean up food sources. Cut out fatty beef or fried foods. Cut out processed sugars and replace with whole fruit. Processed carbs still ok at this point, as long as they’re timed to be used. Not pb&j sandwiches right before bed. No cardio. No change to weight sessions. Lasts about 6 weeks

Step 2: add cardio. 2-3 sessions a week fasted in the morning. 30-60 min depending on mood, average 40 min. No change in diet, no change in weight sessions. Lasts about 4 weeks.

Step 3: up cardio. Fasted cardio now everyday. 30 min minimum. 60-90 min max. No change in diet or weight sessions. Lasts another 4 weeks.

Step 4: up cardio again. Add a pm cardio session. 2 a day cardio. Lower duration to ~45-60 min each cardio session. No change in diet or weight sessions. Lasts another 4 weeks.

Step 5: start to change diet. Start carb cycling, 300, 200, 100 each for two days then repeat. Drop shakes from diet (this lowers my protein to 200-250, and total meals from 7 to 3) and begin to restrict fruit. Only fruit when needing a cheat. Remove processed carbs. Only whole food sources. Basically remove processed anything. Helps me with inflammation and water retention. Weights remain 5 days a week cardio remains 2 a days. Lasts 4 weeks.

Step 6: remove breakfast. Down to 2 whole food meals a day and lots of water, tea, and coffee. Remove most beef from diet and switch to mostly wild caught fish. Nothing else changes. Lasts 4 weeks.

Step 7: remove lunch. This is when it gets hard. As of yet no loss of strength. Just endurance. Still lifting heavy but more supersets. Pm cardio is a breeze because it’s after dinner. Fasted am cardio and fasted weights kill me, but still full and still get a pump. This is why I say this diet is not for everyone. You will start to get dizzy spells now. Body is running out of the easy fat and left trying to burn its old stubborn fat cells. You play cat and mouse with hypoglycemia. This is also when I will add GH. When there’s nothing left, it can help. Save your cards and play them one at a time to stay in the game, otherwise you’ll never get to this point. Nothing else changes. Lasts 4 weeks.

We’re now at 30 weeks. 6 months of hard work has gone into this and years of building the framework before that. You should be looking pretty damn good.

THIS DIET IS NOT FOR EVERYONE
Sam and I were talking on pm and he asked, so I figured I’d share publicly. My body holds onto everything. I’m on one meal a day still pressing 4 plates a side, still rowing 6 plates a side (hammer strength machines). When I drop meals like this my waist shrinks. I can get it down to about a 30 inch (bulking, up to 36, maybe even 38inch). Most guys would have lost more muscle following this protocol so I don’t recommend it unless you have an easy time putting on and holding size, but a hard time leaning out. This works for me. Also take in 10 grams a day of iodized salt. I think this has helped me perform when carbs aren’t present. Potentially helped keep thyroid function up as well. I’m leaner than I’ve ever been following this protocol. It has taken me many years of failing to get lean, and learning what works for me, to put it together. If I were competing in open bodybuilding I don’t think this diet would cut it but for the little guys (classic physique) it just might. The rules change when you get above 270 pounds. I’ll cross that bridge when I come to it.