I'd like to share the "Apex Predator Diet" with you guys. It was thought up by Jamie Lewis who runs the popular Chaos and Pain blog. For those of you who don't know who he is, the guy has broke all kinds of powerlifting records in his weight class (http://www.powerliftingwatch.com/node/20800) so he walks the walk and seems to be genuine.
Jamie explains the diet in several posts, the first of which is found here (Warning: NSFW images).
His posts are, however, a little hard to follow so here are the Cliff's Notes:
Who is it for?
Primarily, the Apex Predator Diet is for lifters who want to cut down without losing hard-earned muscle. If you don't train regularly with weights then this isn't for you - just do a standard keto diet.
The basics
- Initial 10-14 day keto run with no cheating to ensure ketosis.
- 1 meat meal (ideally on-the-bone) once a day with no carbs.
- 3-5 low-carb protein shakes per day (the aim is to get 1.5-2.0x bodyweight in protein). This is to ensure you hold on to lean muscle while you lose body fat.
- One carb-up day per week where you go nuts, depending on your current body fat (people with higher bf% should cheat in a more restrained way).
- No calorie counting, just eat until you feel like you've had enough.
- Calories are cycled - there is 1 day where you eat more than one solid meal per day. There is another day each week where you do a Protein Sparing Modified Fast (no solid food- your only intake is protein shakes). If I'm correct, this "randomness factor" is designed to keep the body guessing and, as a result, burn fat quicker.
- 5-6 days of lifting per week (you could conceivably do less but the diet as given is designed to give you enough energy to lift heavy while you lose fat)
The above is not a precise recommendation. Jamie encourages experimentation. For example, if you feel shitty and tired during training all week then you probably didn't eat enough carbs on the cheat day. On the other hand, if you didn't lose any weight then you may have gone overboard on the pizza. If you want to accelerate fat loss or you are just plain masochistic, then you can throw in another PSMF day.
Why this over a normal cut?
- It's fun. If you like your meat then this is an awesome diet. I've been having ribs, wings, steaks, sausages...you name it.
- You feel...primal. Eating meat off the bone is how our ancestors ate so this one step closer.
- The massive protein intake allows you to maintain muscle while actually gaining strength. Depending on your experience, your mileage may vary of course.
- It has a badass name!
What sucks about it?
- The 1 day each week where you don't eat any solid food. I just stay home and read a book because my mood is usually foul this day. Otherwise, it's a breeze.
My results
Started April 25 so I'm 6 weeks in. I've lost 7 kg in that time, going from around 18% body fat to 12% (mirror estimation out of my arse). Still a lot of work to do but I'm close to abs for the first time in my life.
My (admittedly poor) lifts have also been going up since doing this, but my training has been far from perfect - lack of sleep and work are the culprits. That said, I'm happy with my results, considering I've only been lifting for 1 year and started off extremely skinny and weak.
Sorry the pictures are shitty as I took them on my old phone, but they give you an idea of the progress made in 6 weeks.
Before pics (April 2014):
http://oi62.tinypic.com/vwpu2v.jpg
http://oi58.tinypic.com/qr101s.jpg
After pics (June 2014):
http://oi62.tinypic.com/2z4y9gm.jpg
http://oi60.tinypic.com/35naatf.jpg
Other links
Don't just take my word for it. Others have reviewed the diet here and here.
P.S I have no affiliation whatsoever with Jamie Lewis or his blog, but this is a diet that I thought a lot of guys here might want to try. I know that I plan to stay on this diet for the indefinite future. It's a great way to get lean.
Jamie explains the diet in several posts, the first of which is found here (Warning: NSFW images).
His posts are, however, a little hard to follow so here are the Cliff's Notes:
Who is it for?
Primarily, the Apex Predator Diet is for lifters who want to cut down without losing hard-earned muscle. If you don't train regularly with weights then this isn't for you - just do a standard keto diet.
The basics
- Initial 10-14 day keto run with no cheating to ensure ketosis.
- 1 meat meal (ideally on-the-bone) once a day with no carbs.
- 3-5 low-carb protein shakes per day (the aim is to get 1.5-2.0x bodyweight in protein). This is to ensure you hold on to lean muscle while you lose body fat.
- One carb-up day per week where you go nuts, depending on your current body fat (people with higher bf% should cheat in a more restrained way).
- No calorie counting, just eat until you feel like you've had enough.
- Calories are cycled - there is 1 day where you eat more than one solid meal per day. There is another day each week where you do a Protein Sparing Modified Fast (no solid food- your only intake is protein shakes). If I'm correct, this "randomness factor" is designed to keep the body guessing and, as a result, burn fat quicker.
- 5-6 days of lifting per week (you could conceivably do less but the diet as given is designed to give you enough energy to lift heavy while you lose fat)
The above is not a precise recommendation. Jamie encourages experimentation. For example, if you feel shitty and tired during training all week then you probably didn't eat enough carbs on the cheat day. On the other hand, if you didn't lose any weight then you may have gone overboard on the pizza. If you want to accelerate fat loss or you are just plain masochistic, then you can throw in another PSMF day.
Why this over a normal cut?
- It's fun. If you like your meat then this is an awesome diet. I've been having ribs, wings, steaks, sausages...you name it.
- You feel...primal. Eating meat off the bone is how our ancestors ate so this one step closer.
- The massive protein intake allows you to maintain muscle while actually gaining strength. Depending on your experience, your mileage may vary of course.
- It has a badass name!
What sucks about it?
- The 1 day each week where you don't eat any solid food. I just stay home and read a book because my mood is usually foul this day. Otherwise, it's a breeze.
My results
Started April 25 so I'm 6 weeks in. I've lost 7 kg in that time, going from around 18% body fat to 12% (mirror estimation out of my arse). Still a lot of work to do but I'm close to abs for the first time in my life.
My (admittedly poor) lifts have also been going up since doing this, but my training has been far from perfect - lack of sleep and work are the culprits. That said, I'm happy with my results, considering I've only been lifting for 1 year and started off extremely skinny and weak.
Sorry the pictures are shitty as I took them on my old phone, but they give you an idea of the progress made in 6 weeks.
Before pics (April 2014):
http://oi62.tinypic.com/vwpu2v.jpg
http://oi58.tinypic.com/qr101s.jpg
After pics (June 2014):
http://oi62.tinypic.com/2z4y9gm.jpg
http://oi60.tinypic.com/35naatf.jpg
Other links
Don't just take my word for it. Others have reviewed the diet here and here.
P.S I have no affiliation whatsoever with Jamie Lewis or his blog, but this is a diet that I thought a lot of guys here might want to try. I know that I plan to stay on this diet for the indefinite future. It's a great way to get lean.
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