My simple program to get ripped!
My personal training & nutrition plan is simple and effective!
by Jeffrey R Graffius
The way I set up my training & nutrition isn't very exciting, in fact you may even think it's downright boring... especially when I am following a very strict carb cycling diet (C.K.D for short). My nutrition strategy has evolved over the years to be most effective for my current age & physique goals. At my age (49), and after so many years of strength training, I'm simply not going to be adding much, if any muscle mass. So, I prefer to keep my body fat % in single digits year round. This gives me an illusion of looking bigger than I am, especially when “pumped up” and in the right lighting. Also, being only 5'6 "@ 165 lbs looks bigger on me than someone 6'0".
The diet I follow is my version of a cyclical ketogenic diet. Lately, I've been combining this with intermittent fasting and feel it's working very well. I've been consuming all of my calories in a 6 - 7 hour window during the day, for my schedule this is usually 12:00 - 7:00 pm or sometimes 2:00 pm - 8:00 pm. I also incorporate what I call " extreme calorie cycling". This means I vary my calories considerably during the week in accordance to my training. For me, this means monday, wed & fri may only be 1500 calories, tues & thurs could be 2500 - 3000.
Currently on the weekends, I implement a 2 hour carb up , where I will eat all the carbs I want in a 2 hour window on saturday evening, (usually from about 6:00 - 8:00).
This is what a typical saturday, late afternoon, early evening feast may look like.
I usually train 3 main sessions on non consecutive days per week (tues, thurs & sat @ 8:00 am). Tuesday is chest & back, Thursday is quads & hams, Saturday is shoulders, triceps & biceps. On occasion, I will increase the sessions to 4 and sometimes even 5 per week, keeping with the same split routine.
Below is a sample of what I've currently been eating on Monday, Wednesday & Friday ( low calorie days)
12:00: 1 dozen wing dings ( Thanks Meglio’s)
3:00: 1 ounce of almonds
7:00: 8 ounces of 80% ground beef , 2 cups of broccoli , 6 - 8 ounces of merlot
Tuesday , Thursday & Sunday would usually be a bit higher in calories. This is an example of what that may would look like:
9:00 am (after training session) Met RX Meal Replacement Shake or similar
12:00 (2) “quad stackers” from burger king, or (2) "baconators" from Wendy's (sans bun of course)
3:00 pm 1 ounce of almonds
7:00 pm 12 whole eggs
Exciting huh?
Feel free to contact me for keto dieting programs or training programs: jeffgraffius67@gmail.com
