Ep. 5 Avoiding Fat Gain During Holidays

Links: PHAT Muscle Supps- www.phatmuscleproject.com John’s Email [email protected] Jason’s Email [email protected] THANKSGIVING DAY LICENSE TO EAT PROTOCOL Feel Free To Share: Here is the exact email I send to all my clients for Thanksgiving week so they can eat with their family and not worry about fat gain. I have been doing versions of this for years and have never had a problem what-so-ever when a client eats without worry. Enjoy and fee free to share! “Ok here is what I want you to do for Thanksgiving week: Starting Monday I want you to pull all the carbs out of your diet except your pre and post workout meal. This will deplete you from Monday to Wednesday so you have more room to eat on Thanksgiving and store less fat. So that’s the first step, it’s only 3 days. Workout Monday- Wednesday in ONLY the 20-30 rep ranges. Do all high reps here, that will deplete muscle glycogen along with lower carbs to allow you to eat without fat gain. Do HIIT cardio, 5 HIIT after each workout Monday- Wednesday. That will help deplete as well. Thanksgiving day- wake up, and hit the gym and do a full body workout in the 20-30 rep range to prime muscles to accept the food. (if you are planning on a 5k or something like that then that’s fine as well, just make sure get in some form of exercise first). here is what the full body fast high rep workout could look like: 20-30 reps, 3 sets per exercise chest press machine x 3 shoulder press x 3 lat pulldowns x 3 curls x 3 tricep extn x 3 leg press x 3 leg curl x 3 calf raises x 3 crunches x 3 This workout is about 20-30 mins long and will deplete you. Then, eat whatever the hell you want on Thanksgiving, but DONT go apeshit. This isn’t a license to eat 10k cals. Enjoy some food with family, eat some pie but not the whole pie. If you have multi meals to eat at different places then just eat some at each one. Don’t over think this, enjoy family and eat. If you have to eat on multiple days like Thurs and Friday, just repeat the workout again Friday morning and then go eat that day. “ Enjoy your Thanksgiving week everyone!