Well well well, here we are. The 7-day cleanse before spring break.
Let's be honest, not a lot of you made it to this point. We started off with lots of momentum, but that momentum went down faster than Manti's draft stock.
It's all good. You still have got one week to get your act together and see some results. I'm not a fucking Jeanie so don’t expect to look like Schwarzenegger if you're just starting, but you can still shed some body fat % before the big week.
The Cleanse is all about lowering your body fat percentage in a short amount of time. The best way to cleanse is through a insoluble fiber, low carbohydrate, and high protein intake.
Note: Your body has specific cravings that you have created over time. When you do not give your body the things it's accustomed to, it's going to be upset. After day 3 you will be fine, but understand that any addiction has withdrawals.
If you are only looking to gain mass and already have abs, look back at week 4 and continue doing the same things suggested. Basically, eat a shit ton of food you blessed bastards.
What is insoluble fiber? Well, basically it is fiber that your body cannot digest. Not only does this fiber help move waste quickly though you body, it also attaches to fat molecules along the way. So, you eat it and it quickly drags fat right out your body.
In order to get the appropriate effects, you need to be eating at least 10+ grams of this stuff every day. I would shoot for even more.
Zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, grapes, fruit, and root vegetable skins.
Less than 50 grams a day on the-cleanse. Most of the 50 grams should come from the above list. Fruits are the only exception. If you need energy, grab an apple.
You will be tired for the first 2 days, but your body will become accustomed to this. If you start to get any headaches, grab some black coffee.
Examples of carbohydrates: Pasta, bread, candy, sugar, soda, flour, pancakes, popsicles, pop-tarts, cereal, potatoes, etc. I am not going to list off everything, but a quick Google search will give you the idea.
Shoot for 1 gram of protein for every pound of body weight you have. DO NOT FEAR PROTEIN. I received some concerns about this on an earlier post. Professional bodybuilders and fitness models raise their protein intake before events, not lower it. I know it may sound counterintuitive, but when they eat lots of protein and no carbohydrates or fat, it forces their body to shed fat off like crazy.
Fish, chicken, turkey, ham, beef, eggs, and low fat dairy are the proteins allowed on The Cleanse.
Sorry breaus, this is the only week I will ask you to do this. If you're going to lose that last few pounds, you will have to lay off.
Water Water Water
Keep in mind how important water is on your system. Especially if you are eating a lot of fiber, water is even more important to get things moving. 12 cups a day!
Work on your own to get that good pump before hitting the beach. Just make sure to throw in some compound lifts: Bench press, Squats, Pull-ups, and Push-ups.
Run at least 2 times before you go. My suggestion is always sprints. Run 14 sprints at full speed with a 40 second breaks in between.
Examples of cleanse friendly meals:
-Grilled chicken with green beans and some mixed veggies.
-A salad with eggs, turkey slices and grapes in it. No dressing
-Salmon with onions and tomato's.
-Protein Shake with some skim milk. - Good emergency meal if you're about to cheat.
Just a couple things left:
I finally got forced into joining Twitter. Don't expect anything spectacular, but I will post lots of fitness stuff.
Get the book here as well as being able to see my before and after photos.
Last but not least, all of this is just advice. I'm not your doctor, don't hurt yourself.
Ask questions below. For those who did stick with the program, let me know what changes you have been seeing in the comments below.
See you next week, bros,
Alex Nerney- Certified Personal Trainer, Certified Nutrition Specialist, Lord of Broscience.