The 8-Week Fitness Transformassacre
Witness the murderous two-month tear-down/rebuild of our marketing guy in real time.
Meet Charlie’s Diet
“The diet plan is critical to success—probably more so than the training," says Trink. "And while training will be tough, it's only a few hours per week. Nutrition is a 24/7 job. The diet protocol will be high protein, low carbohydrate and medium fat. This will give us the most opportunity to shed fat while retaining and adding muscle mass,” Trink says.
|CHARLIE'S FEEDING SCHEDULE
Please don't feed Charlie.
Charlie will consume approximately five meals per day—Trink refers to them as "feeding opportunities"—roughly every three hours. "The first feeding must occur within 30 minutes of waking up. The last feeding should happen a minimum of two hours before bed."
Acceptable Protein Sources Skinless poultry (chicken, hen, turkey) Lean beef (sirloin, round, lean ground) Lean pork (tenderloin) Any game meats (venison, elk, bison, antelope, boar, etc.) Full fat Greek yogurt Whey protein powder (post weight training only) Eggs (preferably Omega 3 eggs).
Acceptable Fat Sources Olive, coconut and fish oil Avocado Raw nuts Nut butters (100% all-natural only)
Carbohydrate Guidelines All vegetables are encouraged with the exception of potatoes. Other starchy veggies, such as root vegetables and squashes, are acceptable, but must be kept to a minimum. One to two pieces of fruit each day are acceptable in the beginning.
Beverage Guidelines Beverages may include one cup of coffee per day (one packet of Stevia sweetener is permitted, as is one tablespoon of heavy cream with no milk. All other beverage consumption should be water, with exception to the post-workout whey protein shake.
The Training Regimen
Two total body workouts twice per week, alternating upper and lower body exercises. Two to three sets of 10 to 12 repetitions of each exercise will be performed. Exercises will primarily consist of big, multi-joint/compound movements. Rep speed and rest periods will be monitored and manipulated over the eight weeks. At the end of each workout, either a three-exercise strongman circuit or interval work will be performed.
|AT PEAK PERFORMANCE FACILITY Two Days Per Week||AT CHARLIE'S PERSONAL GYM Two Days Per Week|
|A1) Lower Body||A1) Lower Body|
|A2) Upper Body||A2) Upper Body|
|B1) Lower Body||B1) Lower Body|
|B2) Upper Body||B2) Upper Body|
|C1) Strongman (Prowler, Sled, etc)||C) Core|
|C2) Strongman (Prowler, Sled, etc)||D) Interval Training|
NEXT: THE EXPECTATIONS