20 lbs 5 days program

Most people will just starve themselves when they have to lose weight in a short amount of time. This diet can be used if you need to lose some unwanted weight fast or if you want to jumpstart a new nutritional meal plan. Going off this diet meal plan during the 5 days can really hamper your results.

I know if you have to lose some weight fast then it can be confusing what you need to do. Follow this quick 5 Day Diet meal plan so you drop some fat fast without having to starve yourself the whole time. These days are strategically designed to allow your body to burn the most amount of fat in the shortest time possible. You have to follow the order of these days precisely otherwise it could shortchange your results.

The Fasting Day is then followed by the Shake Day. Your goal with Shake Day is to keep your carbohydrates at an absolute minimum. The amino acids from the protein shakes will keep your body from losing lean muscle. This will re-ignite your metabolism so your body will keep burning off fat.

This is the optimal time to reintroduce a few carbohydrates into your diet. It is the ideal time to cut them back out since your body just had an influx of carbohydrates. This will stoke your fat burning furnace so you can drop a good chunk of fat and unwanted weight before this diet is over. You can see more on how to lose 5 pounds in a week naturally here. The 5 Day Diet starts off with the Hour Fasting Day to create a huge caloric deficit in your body.

This will instantly cause your body to start burning off fat. Most people make the mistake of not eating or drinking anything during intermittent fasting. This can be a huge shock to your body and the cravings will become unbearable. You should be taking Keto Elevate throughout the entire 5 Day Diet. This was due to reductions in overall caloric intake; when subjects replaced high-sugar foods with low-sugar alternatives, the same body weight changes were not found. In addition to being linked to obesity, eating too much sugar can also increase the risk of type 2 diabetes and heart disease.

The CDC recommends adults limit their intake of added sugars to 10 percent of total calories. As part of a two-month weight loss challenge, an easy way to cut down on your sugar and calories is to eliminate soda and fruit juices from your diet and replace them with water.

This can help you consumer fewer calories in general, which is helpful with weight loss. Proper hydration is important for overall health and body function, but there is also some evidence that water can help you lose weight. In a study that appeared in the July issue of the Annals of Family Medicine , researchers found that increased inadequate hydration was linked to elevated BMI and obesity.

The daily recommended water intake water from both food and beverages is 91 ounces and ounces for adult women and men, respectively. Individual needs vary by climate, age, gender and activity level. The CDC recommends that adults who want to maintain their weight engage in minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.

This can be spread over the week and you can mix both moderate- and vigorous-intensity activities. To lose weight, you should increase this amount to help create a calorie deficit. A moderate-intense activity is defined as an activity where breathing and heart rate are accelerated but you can still have a conversation. These could include a brisk walk or casual bike ride. A vigorous-intense activity is one where your heart rate is up and your breathing is hard. These include running, swimming laps, hiking uphill or high-intensity interval training HIIT.

The CDC has estimates of calories used in a variety of moderate and vigorous activities. The U. Department of Health and Human Services' Physical Activity Guidelines for Americans also recommends adults do muscle-strengthening activities at least two days per week.

In addition to burning calories, regular exercise can help reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancer. In an review published in October in Progress in Cardiovascular Diseases , researchers found that calorie restriction is more effective than physical activity for weight loss. However, physical activity has other health benefits and can help increase TEE and prevent future weight gain.

A lack of sleep has also been linked to obesity. Begin facing the tire with both feet forward holding the hammer. Bring the hammer back and over one side of the body and hit the tire as hard as possible. Return the hammer over the other side of the body and repeat for as many reps as possible in the allotted time. Begin standing inside of the ladder with both feet. Jump and land with your feet outside of and forward one box.

Jump your feet back into the box and repeat for the length of the ladder and back. Once completed, begin running with high knees using one foot in each box, down and back the length of the ladder. Once this second set is finished, perform side steps through the ladder using two feet in each box down and back up the ladder.

Once the third set is completed, start at the beginning and complete as many reps in the allotted time possible. Begin standing holding a heavy dumbbells in each hand with the elbows extended. Walk for 20 yards down and back as many times as possible in the time allotted. Begin facing the sandbag while gripping the bag with both hands. Drag the bag backward for 20 yards, using a toe-heel foot contact. Repeat for the distance as many times as possible in the time allotted.

Begin standing with the single rope in each hand. Pull the rope to the hip with the far hand and then grab further down the rope with the opposite hand.

Repeat for as many times as possible in the allotted time. Begin using the high grip on the Prowler. Taking as big of steps as possible, push it 20 yards. Run around to the other side and push it back using the low grip. Repeat for as much distance as possible in the allotted time. Begin facing the tire. Bend down and grab both hands under the bottom rim.

Using the legs, lift the tire onto one side while keeping the elbows extended. Turn the hands over and push the tire down as hard as possible. Run to the opposite side of the tire and flip it back to the other side. Repeat for as many reps as possible in the allotted time. I used mini-bands. Same exercises as Week 1 but with different time parameters Complete each station of the circuit for 30 seconds for 2.

Rest for 1 minute and repeat. Do 4 total sets. Same exercises as Week 2 but with different time parameters Complete each station of the circuit for 30 seconds for 2. What would happen to his performance? Would he get slow and fat? Or even more powerful and agile? Expected: We were confident every part of my body would increase in size, and for the most part, that was true. Surprised: My calf measurements actually went down.

We believe it had something to do with the resultant fat loss from doing the Hurricane sprint days. A quick note about the body fat test: We used calipers and a site skinfold test. Also, while most of my individual sites increased, there were a few that went down ab, knee, calf. Those were three of the places that had the highest body-fat percentage on the initial Day 0 test. Expected: We expected to improve performance dramatically in all three of my non-endurance tests vertical jump, bench, max deadlift.

However, I was much heavier and I felt it during the endurance testing. I ate as much as I could for 28 days straight.

I fasted for a full 24 hours multiple times. I purposefully dehydrated myself and robbed my body of water. I lifted heavy weights and sprinted as fast as I could. Just the right advice, expert guidance, and a ton of hard work. For more about Nate and his writing, check out his blog.

And for more on Dr. John Berardi and his work, check out Precision Nutrition. Additional resources: You can download the entire weight-gain nutrition plan Nate used here: Muscle-Building Nutrition Plan. And you can download the entire training program he used here: Muscle-Building Workout Program. The Tim Ferriss Show is one of the most popular podcasts in the world with more than million downloads.

To listen to any of the past episodes for free, check out this page. Comment Rules: Remember what Fonzie was like? Have fun and thanks for adding to the conversation! Thanks to Brian Oberkirch for the inspiration. This is wonderfully detailed. This is a ridonkulous amount of information.

So detailed and chalk full of key information. Glad you like, Benny. There we spell out a more sane and sustainable protocol. Remember, this is actually a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it. Hey John, I was wondering if you have anything to say about the mind muscle connection and if you advocate it to some extent to clients?

We detail everything from this two-part article series in painstaking detail. And what you might do if you wanted to do something like this in a more healthy, sustainable way. Remember, this is a weight gain crash course designed for a fighter who might have to go up a weight class in a hurry.

Great post. I noticed a little stretch mark underneath my left armpit, but that was about it. Probably because my chest when up 2. No major stretch marks, though. Some of this is genetically determined. And some can be controlled by a regular moisturizing regimen. And no stretch marks. So, my advice to anyone interested in gaining muscle mass in a faster way, do the same.

Was very excited to read this as soon as I read the headline. I am a health junky and for my entire adult life I have had a great deal of trouble adding on mass. While I was not totally surprised that the key is to eat lots and train accordingly, I have tried this but not with such a comprehensive plan.

I was very pleased to read about the supplements section, certain ones like vitamin D3 for example I have promoted on my site for health conscious individuals. I currently take a total immune supplement that is directed towards boosting glutathione levels, among acetyl l-glutathione it has other ingredients targeting tissue and cell repair.

I hope to implement an eating and workout schedule very soon, combined with this supplement hopefully I can gain some much needed healthy weight. Very cool…best wishes with the protocol. There we spell out a more sane and sustainable protocol than this one. What does this even mean? How much was water weight? Fact of the matter is that its nigh on impossible to gain 20 pounds of lean mass in 28 days even ON a heavy dose of steroids, growth hormone and insulin and this is coming from a competitor and user.

I weighed in every morning after hours of fasting sleeping and did all my bathroom business beforehand. So I was as dry as possible every morning.

Again, check out the girth measurements and body-fat differential. We added 20 pounds in 28 days with only a slight increase in body fat. We did this as a pilot project for a very real world application helping a UFC fighter move up a weight class in a hurry. Further, we documented everything in even more painstaking detail than we could here in a free online book called Bigger Smaller Bigger www.

Love Scrawny to Brawny. Definitely the best weight gain book on the market. Thanks for the feedback on the book, Alexander. From the book to the website to the coaching program. Feels good. A digestive enzyme would certainly be a smart thing to add to this. What Johns linking too is a digestive enzyme.

If not, the zero calorie fasting day will lower your weekly caloric intake and make it harder to gain weight. That being said, if you do eat enough on the other days, the fasting day is a great strategy for hormone management, as discussed in the article. Some truly amazing results here! Tim — I love your work and love testing it in my own life, keep up the great work!

Best wishes trying some of this stuff out. I am just curious about the timing of both experiments, his age, and a few other things…. What does Nate walk around at from his bio, do we assume ish? Nate is already fit…does this hurt the expectations of someone who is trying for the first time? Either losing or gaining? Maybe someone older…who is not a teenager…who is not already fit? Yep, this is a great question to ask and I suspected some people would be skeptical unless we were painfully detailed about the timeline.

So, Nate started at about pounds. Then he proceeded to:. In the end, I know some people will be skeptical about these experiments, not knowing us. Good question — the principles here would work for female fighters too. If a woman simply wants to build muscle, there are safer and saner ways of doing that. To some of your more specific questions, we answer some of them in our free book.

Remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry. Thanks a lot for this greatly detailed post! As an ectomorph, I really enjoy seeing this type of detail showing how its truly possible to gain a large amount of muscle mass over a short period of time.

I really appreciate you including the diet and workout routine used. IMO, there are way too many posts on how to lose weight out there. In each of the weight lifting days, it always says to go to your RM; did Nate achieve this without a spotter? Should the RM on the last set for these be one that the individual can do without needing a spotter? Is that to keep the metabolism down and not continually burn calories, thus allowing the individual to gain more weight?

As a good rule of thumb, I made sure my last set of every exercise was tough…but doable. So eating BIG meals a day was more of a convenience thing than a metabolism thing. Thanks for the questions…Nate did this without a spotter.

In other words, what he can actually lift without a spot. As far as spreading out the food intake, after a little trial and error, we decided this would be best for Nate preference-wise. You could try spreading the meals over 6 feedings or whatever you prefer.

What we were after is what Nate felt like he could handle best with his lifestyle. Always great to see what professional athletes go through in order to compete at their best, with this post highlighting just what some people will do to have a competitive advantage. Working with athletes and bodybuilders our results for gaining lean mass in a short duration, and cutting weight fat and water in a matter of days have been similar, but this is a whole new level of weight maniupulation outlined above.

Great results, many principles can definitely be tailored to the individual to achieve amazing results. Thanks for the question…in general, what you posted makes sense and is a good rule of thumb.

With an experienced tester, skinfolds are more reliable able to detect change over time than they are accurate exactly correct in terms of the absolute number. Sounds awesome. Looks like Nate is reasonably mesomorphic. Also, I was thinking about using IF to maintain insulin sensitivity, but the way I was thinking of doing it was with 16 hour fasts, about a couple times a week, each fast ending with my workout and a shake consumed during the workout.

Anyone want to comment on this strategy vs. Which is where some of our more healthy, sustainable protocols kick in. We generally like to take fats and carbs in opposite directions. In other words, we increase fats when carbs go down and decrease fats when carbs go up. In my experience it was more difficult to gain weight the first time I tried, than it was to gain the same weight, after having lost it, a few years later.

Great question. Yes, regaining muscle mass vs. Some people call it muscle memory. I was pretty excited to try this up until I read that he used creatine. Creatine was responsible for at least half of what he gained.

Thanks for the note, man. The thing is, we all have creatine in our muscles already about half of which is derived from eating creatine-rich meat. Supplementing with creatine can have huge positive effects on your body something Tim has written about in detail before , the most notable being increasing maximal force production of your muscles.

That means you can lift more weight more explosively. But the real reason I gained all that weight was due to the sheer amount of food I was eating, smart nutrient-timing, and a progressive weight-training program.

At least half the weight gain from creatine? Where did that statistic come from? Weight gain is not the same as muscle gain. Creatine facilitates water retention in the muscles, hence increased appearance of muscle size and overall mass. If you want to make big gains you need to take creatine.

You get more energy in your muscles so you can lift more. Thanks Dr John Berardi and Nate for this detailed post and your answers to the queries below. A ton of useful information in the blog and the comments. Sometimes all this information sounds confusing to a newbie like me. As I gain more insights I learn that there are many paths to achieving my goals.

Thanks for sharing your thoughts…although your assumption is a strong one. Nate was not a novice. And he was previously taking creatine. It worked 10 lean pounds in 4 weeks but boy was it unpleasant. I would have killed for a fast day. The real trouble I had was keeping it on. How long do you have to maintain the routine to establish a new homeostasis? Again, we talk about all this in the free book. Check it out. Eating was by far the worst part of the effort. The exercises, while intense, were brief and did leave you feeling good about yourself.

Constantly stuffing your face is an exhausting grind. How does degree of training affect the total potential mass gains? From the baseline numbers, it seems like Nate was already pretty trained and had good strength and muscle mass. I am guessing though not certain that GSP is closer to his genetic potential in terms of strength and mass.

How much would his current degree of training be a limit to GSP gaining enough mass to enter a new weight class? And conversely, could someone less trained than Nate gain even more than 20 pounds if they followed a similar program? These are all good questions. You see, the protocol listed above is one that we developed and then adjusted on a weekly basis for Nate.

I call it outcome-based decision making. You essentially start with a baseline and then adjust based on the results each week or two weeks. Make sense? So when I started this experiment I was a legit pounds — and had been for years. I know it sounds cliche. But it also happens to be true. I am not quite the novice at body building.

I might change this up a little and add guayusa and MCTs with the green tea, coffee. Impress Nate. May I ask what what your normal body weight is though?

If your normal weight is lbs, and then you dieted down to before this experiment, then that changes everything. So, I started at about pounds. Then I proceeded to:. Hi Dr. Berardi — I see you answering inquires here. Great article. How should an overweight endomorph approach the strategies outlined in the last two articles?

Lose weight first and then gain muscle? Any tips appreciated. And make sure to go back and read through the weight-loss part of The Four Hour Chef. Tim, i want to ask you: what is the different of this muscle -building and your experiment from geak to feak. Hey Kevin, remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry.

Yeah Missoula! I was surprised to see just how WILD the training workouts are. The detail on diet and the attention to metrics was great. Thanks Tim, for the great content. Could you provide the nutritional metrics you used rather than just the foods you ate? Like, how much protein, carbs, fats, etc. The thought of looking at the Nutritional Facts of everything I eat — or, worse, Googling the amount of calories in a medium-sized sweet potato — made me shudder.

No way I was going to do that. Gaining weight or losing weight is all about energy balance. As long as I ate more calories than I burned, I was gonna gain weight. Counting macros or calories can be useful for some top performers, like MMA fighters or other athletes.

But for I came up with around g fat, g carbs, grams protein. Thats both doing it manual and using the same app. The only problem ive had is that the lower calorie days can actually be higher then the high calorie days do to 2. Im assuming to do the reduction in carbs like listed and eat about calories less than high calorie days. How well would an average 40 year old do on this program? And make sure to go back and read through the weight-loss part of The Four Hour Body. How about from a training perspective?

If I eat a comfortable amount of food I drop down 10 or so pounds, and then it level off to the point where I can very very effortlessly maintain that Last year I was … and the same thing would happen. I definitely find it easy to maintain — Sometimes I even forget to eat.

So, if they want to change their bodies, they have to override those signals. I think so, yeah, even if just to know that I CAN do it. Book recommendations are always welcome. Hi Tim, and what about Experiment Colorado what is a different? And I wondering whats happen if you stopped eating that much and stopped exercise… my weight loss?

That is amazing accomplishment to gain that much mass that quick! Great detail in your plan and workout regiment! This is great! It would be nice to have a post on what you eat to stay clean and maintain weight for weekly workouts instead of just gains and cutting. Could that potentially be posted soon? Tim linked to it above in the article, but here it is just in case:.

We help guys gain muscle, lose fat, and improve their health. And we also help them stay that way. I thought caffeine greatly reduces the effect of creatine.

Is this false? Thanks for the question…I, too, remember when it was thought that caffeine would impair creatine absorption and uptake into the muscle. When we design nutrition plans, we just want to make them as easy to follow as possible. Adding creatine to your morning coffee which is automatic for most people is simply a great way to remember to take it.

Do you have any special method to increse your appetite? For naturally skinny guys who are trying to gain muscle, this is one of the hardest things for them to get through. And it helps you pack in a lot of calories without a lot of chewing. This sounds exiting and lets see how the next 28 days going to be like. Will be sticking for meal plan but the workout would be bit different though. Good luck! Just remember, this is actually a pilot project for a specific goal: move up a weight class in a hurry, as if your job depended on it.

Thanks in advance for your insights, and really enjoyed this post and the PDF, especially that you really go deep into details! When trying to gain muscle, a small amount of alcohol is no big deal. As in a few drinks a week. However, binge drinking a few times a week would be a problem. I normally have 1 glass of beer or wine per night with dinner, or maybe a bourbon or rye old-fashioned at home. Thanks both for the clarification, and happy to know I can keep continuing to enjoy a beer or glass of wine with friends every now and then without hurting my progress.

You can look up online pictures for the differrent percentage of bodyfat. Or maybe much of his fat is muscular fat?? Only how it changed in response to the protocol.

If GSP followed a similar regiment to put on all that muscle, would it slow down his kicks, punches, takedowns, etc.? All that extra muscle does you no good IF it slows you down, even the tiniest fraction of a second.

Good question. Calorie cycling mixed with IF, love it. Skeptical of this being a broad sweeping program that would work for everyone, but still the post is great. Thanks for the note! Remember, this is a weight gain pilot project designed for a fighter who might have to go up a weight class in a hurry and NOT a lesson on how to gain muscle and get healthy in a sustainable way over time.

Big article!