Cycle your Diet and Workout

Have too many summer outings wreaked havoc on your diet?

Here’s How to Get Back In Shape Fast!

By: Brian Wiefering,
No Nonsense Magazine Volume 15 # issue 3

After January, August/September is our next busiest season here at WieFit. January is obvious, too much holiday partying. But summer, with picnics, vacations, reunions, ball games, boating trips, too many brewskies, potato chips, and whatever else you could get your hands on while soaking up the rays, can be just as bad on your physique. Here’s the typical scenario.

August arrives. You finally get around to downloading your pictures to your computer. You see what appears to be you—but only inflated! Oh, you know what I’m talking about—your face looks like someone took a bicycle pump, put it in your ear, and gave it a good 15 pumps. The cuts you had are now hiding under an extra layer of fat and bloat from all the junk foods you’ve devoured.

SUNDAY NIGHT, August 8. You had another blast this weekend. But now all you can think of is “I need to start my diet tomorrow and get to the gym—I am a slug”. Even worse, you have that end of the summer reunion coming up at the end of the month. That means you’ll be wearing swimming trunks (a year hasn’t gone past yet where everyone wasn’t thrown in the pool) in front of people you haven’t seen in years…—you are desperate. I know; I’ve been there too. So, I am going to outline a plan to get you back in shapeFAST!

Your first instinct is probably to cut way back on your food intake. DON’T! That’s a mistake 90% of us make. And it gets us nowhere. You might last a week on that plan, but then you’ll breakdown into a ravaging beast bingeing on anything and everything you can find. Don’t set yourself up for failure.

Here’s what I want you to do instead. I want you to follow a well thought out Carb Cycling plan. You’ll start by reducing calories and complex carbs for 4 days to kick start your fat loss and lose some water weight. It won’t be too low though. You don’t want to go too low for too long or you’ll end up in a catabolic state (losing muscle instead of fat). That’s where the cycling comes in. You’ll go 4 days low, but after those 4 days we will add a planned amount of additional calories. This is not cheating, it’s part of the plan to refuel your muscles with glycogen, to give you the energy you need, and spark your metabolism. Then the plan repeats, 4 days low, 2 days high until your event.

PHASE ONE TRAINING: Week 1 Extreme Body Shock

Day 1: Chest & Back

Bench Press 5 x 20 reps
Incline Dumbbell Press 4 x 15 reps
Cable Flyes 3 x 20 reps
Push Ups with hands wide 3 x failure
Wide Grip Pull Downs 5 x 20 reps
Close Grip Pull Downs 4 x 15 reps
Seated Rows 4 x 30 reps
Day 2: Legs
Leg Extensions 7 x 15 reps
Sissy Squats 7 x 15 reps
Leg Curl 7 x 20 reps
Standing Calves 6 x 50 reps
Day 3: Off (Abs at home)
Day 4: Shoulders and Traps
Shoulder Press Machine 5 x 20 reps
Side Cable Lateral Raises 3 x 25 reps each arm
Front Dumbbell Raises 4 x 15 reps
Dumbbell Shrugs 5 x 50 reps
Day 5: Biceps & Triceps
Barbell Curls 1 x 10 close grip, 1 x 10 medium grip, 1 x 20 wide grip
(No rest in between each set—do this tri set three times with 5 minutes rest between the full tri-set.)
Dumbbell Curls 1 x 20, 1 x 15, 1 x 10, 1 x 15, 1 x 20(Increase weight for the first three sets, and then decrease for the last two sets.
No rest between the five sets. Do this 5-set twice, with 5 minutes rest after the first 5 sets.)
Pushdowns with V-bar 5 x 20 reps
Seated Dips 10 x 20 reps (Or until failure on each set if you can’t get 20.)
Day 6 and 7: Off

PHASE 2 TRAINING: Week 2 Heavy Phase

Day 1: Chest & Calves
Flat Dumbbell Press 5 x 5 reps
Decline Barbell Press 4 x 8 reps
Dumbbell Flyes 4 x 8 reps
Seated Calves 5 x 20 reps
(Go heavy and get someone to assist you on last 5 of each set.)
Day 2: Back
T-bar Rows 5 x 8 reps
Barbell Rows 4 x 8 reps
One Arm Dumbbell Rows 3 x 10 reps
Deadlifts 5 x 8 reps
Day 3: Off
Day 4: Shoulders & Traps
Front Military Press 5 x 8 reps
Side Lateral Dumbbell Raises 5 x 10 reps
(Go heavy on last few sets and get spotter to help you complete the last couple of reps.)
Standing Push Press 5 x 8 reps
(Use legs to help get the weight up on last few reps.)
Barbell Upright Rows 5 x 8 reps
Barbell Shrugs 6 x 10 reps
(Squeeze hard at the top for 5 second count on each rep.)
Day 5: Quads & Hamstrings
Squats 5 x 6 reps
Leg Press 5 x 12 reps
Leg Extension 3 x 10 reps (heavy)
Straight Legged Deadlifts 5 x 10 reps
Standing Leg Curl 5 x 10 reps each leg
Day 6: Bi’s & Tri’s
Standing Barbell Curl 5 x 10 reps
Preacher EZ Bar Curl 4 x 8 reps
Dumbbell Hammer Curls 4 x 12 reps
Skull Crushers 4 x 10 reps
Close Grip Bench Press 4 x 8 reps
Weighted Dips 3 x 10 reps
(Use enough weight if needed where you can only get 10.)

Day 7: Off

Ok, now you have a plan—THE PLAN! Stick to it and in as little time as two weeks, you can QUICKLY reclaim your physique (and maybe even better!). Finish the summer lean! Get it back—it’s yours!

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