January is an awesome month. It’s one of my favorites (minus the cold weather) because it’s new year resolution time. It never fails. Ever! Everyone is always looking for a new plan to follow, and it’s an exciting time to share something great. While I always put as much love as I can into every single program that’s produced, January really is that special time. There’s so much buzz with EVERYONE on the fitness-kick. And you know what? Anyone that actually follows a plan can use that buzz to their advantage and to make a real difference. Last year’s REDEMPTION plan on mensfitness.com was great. Got incredible feedback, and the messages still come in on it. (Which I thank you for, it energizes me to grow and evolve.) But it’s 2017, and it’s time for another plan…
However, in the meantime, if you follow our Instagram or Facebook pages you’ll notice we leaked out some behind the scenes shots. For this year’s plan I wanted to be bigger and leaner than ever. Which I was. I’m typically around that 167-168 weight with occasional periods of bump ups to 175 (although that’s hard for me to maintain). But this time around, the week prior to the shoot I was at 176 and probably cut down in that final week leading to shoot day to 172.
Curious how I did it?
The usual diet:
Breakfast: 30 grams of a protein shake with BCAAs + 1/2 cup oats
Snack: Handful of mixed nuts/almonds
Lunch: Grilled chicken + mixed veggies
Snack: Plain Greek yogurt infused some 15 grams of protein powder
Dinner: Grilled chicken or Salmon + 1/2 cup oats + a green veggie of choice
Post-Workout: 30-40 grams of a protein shake with BCAAs +
The modifications at about 20-30 days out:
- Added a rice cake with a half tablespoon of natural peanut butter in the morning.
- Small handful of pretzels at lunch and with afternoon snack
- Natural peanut butter sandwich on whole wheat toast with dinner
* This bump in calories clearly came from carbs and fats. It allowed me to add more weight quickly.
The modifications at about 7 days out:
Diet returned to “the usual”
The modifications 2 days before shoot:
All fats are cut. Carbs are increased to the levels listed above at 30-20 days out.
The modification the day before the shoot:
Diet returns to “the usual”
The day of the shoot:
Consuming a lot of carbs throughout the day along with BCAA’s to maintain energy and pump. Several hours lifting and shooting can be tough.