43 years old. 3 days a week training. 2 meals/day. Zero cardio/ fat-burners/ ‘funky stuff’.
Though Phil did shed some fat, this isn’t really about that. An experienced amateur bodybuilder, he wanted to share his experiences when he switched to IF/LG principles.
Phil, as a man that has had great success using the 5-6 meals/day, high-volume training approach, can you tell us why you decided to try IF/LG?
“My wife and I are expecting our first child in December, one of the reasons I wanted to pursue consultation with you was that I knew I needed help to re-jig my lifestyle so that I had more time and energy for my wife and child, was more focused on my long term health and wellbeing, but was still able to pursue my training and physique goals.
I had achieved good results previously with the standard 5-6 meals a day model: post-workout shakes, split routines and a lot of HIIT cardio etc. But I increasingly came to recognize that the amount of time, effort and hassle involved did not seem to be a logical way to continue. I was feeling quite burnt out and fed up with all the food prep, having to carry food and drinks everywhere and struggling to squeeze enough time in my day to eat the food, albeit small poxy meals that always left me hungry. I knew there had to be a more efficient, effective and rational way of achieving the same results, but I never quite found it.
“It is quite remarkable how cut and ripped I have become in a little over 8 weeks with zero cardio, 2 meals a day and three workouts a week.”
So 8 weeks in, what are your thoughts on your condition?
“I think I am at a body fat level of around 6-8%. I have not measured it, but through comparing myself to others I know who have competed as BBs and those who are regular users of GH and steroids, I am as lean as, or in most cases considerably leaner than them. It is quite remarkable how cut and ripped I have become in a little over 8 weeks with zero cardio, 2 meals a day and three workouts a week that, in comparison to others, are a fraction of the volume and time.
I had previously achieved and maintained a good level of leanness in recent years with the standard approach; I had cuts, good definition, and abs, but now I have striations, increased vascularity across my chest and abs, and deep cuts everywhere. Amazingly the hassle involved to achieve these results has been zero. Nothing! It has been a smooth, refreshing and pleasurable journey. “
Note: You are an individual, your results will vary depending on genetics, adherence, and effort.
You mentioned that people have commented at the gym?
“Yes, so far they’ve included ‘you’ve got no body fat; how much cardio are you doing? None…no way, you must be?; are you on GH; what’s the secret you’re fricking shredded; you’re in the best condition I have ever seen you’. The word has started to spread that I am only eating twice a day. Most do not believe it – fine my me. I keep myself to myself, train hard and focus on continuing with these results. My poundages are increasing too, which I would not have anticipated if I had followed my existing approach to getting leaner. I would have expected to lose some strength.”
How do you feel?
“Well being wise I have felt incredible. Cognitively I have been focused, analytical, concentrated, articulate and productive. When I train in a fasted state I have my most productive and intense workouts. I would never have believed such an outcome if I had not experienced it myself.”
Anything else you’d like to say?
“All that I would want to end on is that IF/LG is not a bodybuilding diet. That can surprise a lot of BBs I think, who are used to eating like Rabbits to drop the body fat percentages. It is a structured and tailored approach to health and wellbeing that has the added benefit of priming your body for both growth and efficient and effective body fat reduction, simultaneously. It has an extensive peer-reviewed research evidence base underpinning it, that is what caught my attention when I first explored IF/LG. I am as guilty as everyone else who followed religiously the 5-6 small meals a day nonsense propagated by the supplement and fitness industry. I even gave the same advice to others for years. It is a complete scam. Marketing rhetoric pumped out in the media with the sole purpose of making us buy supplements and use supplements multiple times each day so that we run out and then have to go and buy more supplements – because, so we are told, that’s how you build muscle and get ripped/lean. Complete bollocks. I am annoyed with myself for falling for this for so many years. I shudder to think how much money I have wasted. But I take comfort in knowing I am not alone in this regard and others will continue to line the pockets of supplement companies as they do not know any better.
My results confirm to me that with the correct valid plan and structured application of core IF/LG principles, I will continue to make improvements in my physique, retain an exceptional level of leaness and continue to experience positive wellbeing and long-term good health. I will also have so much more time to spend with my family. If a guy at my age of 43 years can follow an IF/LG protocol, train hard consistently and achieve such results, then the progress a younger guy could make should at least be equal to or even better.
I would want to say thanks for everything Andy. I can’t see me ever going back to my old eating and training habits. You’ve saved me time, money, hassle and wasted effort. I’d be keen to emphasize that working with you has been extremely rewarding, productive, efficient and beneficial – and quite life-changing in terms of freeing me up time-wise; and is most certainly suitable for seasoned bodybuilders, not only those new to training.
Thank you for sharing with us Phil. I hope your gym friends believe you now.