6 Month Challenge

[Josh K]

Hey Jordan,

I've got someone who wants to get as defined as possible in 6 months in order to win a bet. It might just be his excuse to want to get in shape, but either way I want to help him out. The guy is 94kg at around 6'1 - 6'2 and looks around 20-25% bf (probably closer to 25%). He's quite athletic and, based on what I know, I think he can probably start LP around 185/225lbs+ for squats/deads and 110/150lbs for press/bench.

My plan is for him to do LP for 2-3 months, starting with roughly 200/300/70 p/c/f. Then because time is short, I was thinking of putting him on an RFL type diet for the remaining months with 1 carb up a week and switching him to something less stressful like HLM or Karl Schudt's 2 week 5/3/1 and holding on to as much gainzZz as possible.

Questions:

1. Is this a good plan when considering the limited time frame?

2. Since his goal is definition, should I have him gain any weight on LP (add small amount of carbs/fat every week) or just adjust macros to maintain his current weight? He's definitely not underweight at the moment.

3. What do you think would be the best ratio of LP to RFL? Like 3 months of each?

Thanks for your time. Any input is much appreciated!

[Jordan Feigenbaum]

Interesting!

I'd prob do LP for 3 months with a moderate amount of weight gain. Probably capping it at 6kg or so.

For the next 12 weeks I would probably do something like RFL for 12 weeks if he can stand it. Training wise, I'd probably do something more like an Intermediate LP for hypertrophy that I've been working on, mainly for the caloric burn and nutrient partitioning whilst running RFL. The skeleton looks like:

Day 1:
Squat x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Press x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Chins -10 min AMRAP
Arms- 10 min AMRAP
Prowler

Day 2: off

Day 3:
Deadlift x 6 @ 8, then 12 min AMRAP at same load in sets of 3
Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pull ups- 10 min AMRAP
Arms -10 min AMRAP
Steady state cardio PRN

Day 4: Off

Day 4:
Paused squat x 6 @ 9, then 12 min AMRAP at same load in sets of 3
Incline Bench x 6 @ 9. then 12 min AMRAP at same load in sets of 3
Pendlay Rows- 12 @ 9, then 12 min AMRAP at same load in sets of 6
Arms-10 min AMRAP
Prowler

[Josh K]

I'll keep him under 100kg bw then. He was skeptical about gaining weight but I told him it would be worth it in the long run.

So is the 'AMRAP at the same load' similar to a density block? Just making sure I've got that right. I'll probably put the carb up the night before day 1, unless he's training in the evening.

[idlehands]

That looks fun and awful

Prn =?

[jkolt]

For the acronym dullards...

RFL?....Lyle Mcd's Rapid Fat Loss Protein Sparing Modified Fast?

[Jordan Feigenbaum]

I'll keep him under 100kg bw then. He was skeptical about gaining weight but I told him it would be worth it in the long run.

So is the 'AMRAP at the same load' similar to a density block? Just making sure I've got that right. I'll probably put the carb up the night before day 1, unless he's training in the evening.

Yep you've got it.

That looks fun and awful


Prn =?

As needed.

For the acronym dullards...

RFL?....Lyle Mcd's Rapid Fat Loss Protein Sparing Modified Fast?

Yes.

[Laramie Hartmann]

Looks interesting. Worst thing that could happen is JoshK's buddy will look ripped in his coffin.

[Jordan Feigenbaum]

Looks interesting. Worst thing that could happen is JoshK's buddy will look ripped in his coffin.

That"s the plan.

[CJ Gotcher]

That looks fun and awful

That might literally kill me. I'd still be curious to try it, though. For science.

[Drone]

Interesting hypertrophy program. Would you change anything during a bulk? And is there a reason why the press isn't switched with bench on day 3 as a "light" day?

Pendlay Rows- 12 @ 9, then 12 min AMRAP at same load in sets of 6

Should be 9 to 12 reps I assume.