The Feast or Famine Diet Part 2
Miss the intro to this
series? Yeah, it’s been awhile. Go here
for a refresher.
The story of a phoenix rising from the ashes is
iconic and timeless. It’s an archetype that transcends time and place and
speaks to the indomitability of the human spirit. Be it humanity’s
seeming inborn tendency to root for the underdog, or the dominant
American/Western appreciation for the rags-to-riches,
pull-yourself-up-by-your-bootstraps, polar-opposite-of-Donald-Trump mofos who
spit in the face of adversity and dominate the opposition because they simply
refuse to lose, these stories dominate the modern zeitgeist. This is the
reason the Rocky series seem to be endless in spite of the fact that Clubber
Lang or Ivan Drago would have quite literally killed that little man in the
ring and worn his skin to their birthday parties, why the films of the 1980’s
were so obsessed with horrible rags-to-riches stories like Brewster’s
Millions and that cinematic nightmare Arthur were popular in spite
of their crappy plots and Dudley Moore, and why tales of redemption and rebirth
are some of the oldest and most beloved stories ever recorded.
Did any non-Italians root
for Rocky in this goddamned flick?
Rising from the ashes, digging yourself out of
the rubble and emerging from the previous conflagration like V in V for
Vendetta is as intrinsically motivational thing as one can accomplish, and
the inspiration it provides serves to drive you to even greater heights.
Too often, we become complacent, trapped in a mindset that the status quo
is good enough, convinced we have chosen the most prudent, effective, and
correct path, adopting a mindset that disallows consideration of alternatives.
Stagnation and plateaus then plague our training and stymie our physique
and strength goals, yet we tinker and tweak when what we really need is a
firestorm to purify our minds and bodies. To scorch the fat off our soul. A
cataclysm from which we can be born anew, and from which we can regain our
Rebirth after destruction is the natural order
of things- maggots grow into flies eating rotting flesh, new growth forms in
the ashes of forest fires, and new nations are formed from the rubble of the
old. Hell, the French even refer to orgasms as “the little
death,” bring new life, ostensibly, from each load dropped. Just as Taiwan
grew out of the ashes of China’s post-monarchic socio-political disaster, the
United States Constitution was penned after the dissolution of the Articles of
Confederation and a near civil war, Robert Downey Jr’s rebirthed career after
passing out in his neighbor’s kid’s bed, and Five Finger Death Punch grew out
of the death of a couple (and in the case of Motograter, far better bands), lifters
can also destroy and rebuild themselves anew.
Randall bulked hard as hell, cut even harder, and then rebuilt his physique
into a solid 1950’s bodybuilder look with
enough strength to move serious weights.
What I am proposing isn’t as dramatic as
self-immolation, though it might seem that way at first. Nor is it
intended as a long-term scheme, though it could be used as one if one so
chooses. Instead, this is a diet that is intended to be used periodically to
shock the system, shake things up, and knock the rust off doing the same thing
month in and month out. If you’re a goddamned machine who is continually
making progress with the same ‘ol nonsense and rocking abs that local Amish
women use as a laundry washboard, you can just stick this in your back pocket
in case you need something different down the road, because if experience has
taught me one thing, it’s that nothing works forever in the strength game.
Strength sports legend Hermann
Goerner was one of these poor
bastards not once but twice in his hyper-illustrious career. Losing
weight is hardly the end of the world, and you’re no special snowflake, no
matter what you say- the weight will pile right back on.
With all of that said, it’s time to get into the
details of the Feast or Famine Diet. The diet begins with a brutal
introductory period of a protein-sparing
modified fast (PSMF) designed to
strip both bodyfat and muscle glycogen from your body (in addition to burning
the proverbial fat off your soul) followed by alternating bouts of overeating
and extremely heavy lifting and PSMF and high volume repetition work,
respectively. In this way, we compress the cyclical eating utilized by our
historical forbearers into shorter “seasons” that will net overall
muscle gain and fat loss, profound changes in the look of your physique, and
concurrent gains in both your maximum effort and repetition strength.
Yeah, with this diet you can literally have your cake and eat it too.
You just must starve for
it a bit.
transformation? Christian Bale went from a lean and muscular 6′ 184lbs to
damn near dead in the Machinist (dropped to 124lbs), then bulked hard as hell
for Batman, getting to a thick 215 and then cutting to 190 so he’d fit into the
Bat suit in five months. Bear in mind he was so goddamned
malnourished after the Machinist it took a couple of weeks of stuffing himself
before he could even go jogging or lift.
The first three weeks are gonna be rough- you’ll
be hungry, angry, lonely, and tired, but to hell that HALT nonsense stimulants
are going to become your best friend. When I PSMF, I always use
stimulants, because stuff like Red Sky or Cannibal
Inferno make dieting a far less
miserable and lengthy experience and provide ample energy for training. I
recommend using those three times a day for energy (which you will seriously
need) and vastly increased fat metabolism, or do one of those two twice a day and
Ferox or Cannibal
Riot the third. Should you try to do a PSMF
without some form of stimulants, you will likely feel like death during your
training sessions, so get acquainted with them and learn to love them if you
I’ve basically been
reading naught but Warhammer novels for three months, so buckle up for some 40k
The Famine (2-4 weeks)
- 4-6 protein shakes per day,
evenly spaced, in water, totaling 1 gram/lb. of bodyweight a day
- 2 weeks if lean/leanish, 4
weeks if chubby/fat
- Stimulant-based thermogenic
(containing caffeine and yohimbine HCL if possible, like Cannibal Inferno).
- A thyroid-based fat burner will
obviously help as well. To avoid the internet stigma of “eat
clen, tren hard,” you can grab some Cannibal Claw, which is about 75% as
effective as the aforementioned stack. The thyroid stuff is less
important than the stimulants, though, because you need the energy, so if
it is a one-or-the-other proposition, go with stims.
- Nutrition repartitioning agents
/ blood sugar management supplements. I’ve
tried everything from Cannibal Carnage to Predator to handfuls of cinnamon caps,
and they seem to help speed fat loss, but they’re not 100% essential like
the stims are.
The amount of protein is based on your
bodyweight- you’re going to consume one gram of protein per pound of your
weight. Thus, you should be getting roughly eight or nine calories per
pound of bodyweight due to the trace carbs and fat in your protein shakes.
These shakes are not intended to fuel your workouts or daily life- you’re
essentially fasting. Instead, they’re to ensure you lose as little muscle as
possible while undergoing a fortnight-long fast.
If you’re Russian or a
communist and reading this, stop short of your natural inclination when
fasting… and try to avoid a Cannibal Island type situation. There’s
nothing wrong with cannibalism, but if it’s starvation induced, you’ve taken
the diet a bit too far.
The idea of starting with a famine period is
simple- if you’re considering a re-composition diet, you’re likely not seeing
much in the way of definition or abs. And if you’re both small and
chubby, stripping off some fat will mean your will put on less fat in your
bulking period, because studies have shown that the less bodyfat you hold, the
less you will gain while bulking. And ladies, therefore you put on more fat
during a dirty bulk than your boyfriend/husband/training partner/coach/bang
buddy/etc.- it’s one of the many ways the gods have issued your gender a hearty
“Overfeeding: In experiments of at least 3-weeks’ duration,
the weight gain of thin people comprises 60-70% lean tissues, whereas in the
obese it is 30-40%. Underfeeding: In humans, there is an inverse curvilinear
relationship between initial body fat content and the proportion of weight loss
consisting of lean tissue” (Forbes).
As chicks hold higher bodyfat percentages
naturally, the probability they’ll gain a greater amount of fat while bulking
than a guy is high. So again, dropping some fat before starting the bulk
makes sense. The second sentence in that study is also important, because it
essentially states that people carrying more body fat will lose less fat when
dieting than leaner people. As Metallica said, it’s sad but true,
so, if you’re a bit on the
fatter side, you might want to extend the initial famine period to a month to
put you on a better footing when you start bulking. It’ll suck harder
than an amateur porn star trying to pay her kid’s private college tuition for a
month, but it’ll be worth it from a metabolic and an aesthetic standpoint.
This bad little mofo
trained his ass off in a British military prison after slapping the crap out of
a British officer while in the RAF and survived the Bengali famine before
winning Mr. Universe in 1951. A bit of privation does a body good.
GB. Body fat content influences the body composition response to
nutrition and exercise. Ann N Y Acad Sci. 2000 May; 904:359-65.
AR, Harber MP. Skeletal Muscle Hypertrophy after Aerobic Exercise
Training. Exerc Sport Sci Rev. 2014 Apr; 42(2): 53–61.
TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with
lower dietary protein during an energy deficit combined with intense exercise
promotes greater lean mass gain and fat mass loss: a randomized trial. Am
J Clin Nutr. 2016 Mar;103(3):738-46.