After the bulk that left me looking and feeling like shit, I decided to return back to an IF setup (or maybe you could call it a Predator Diet setup since I ran whey isolate shakes every 3 hours and had a one solid food meal at night) and began slowly reducing the calories down from the 6000 mark over a period of 16 weeks. I used HST as my training structure for the majority of my body-parts.
This was a very comfortable weight drop over the time frame. I didn’t do any cardio. I trained 6 days a week and gradually took my calories down to a low of 2000 with one cheat day a week where I ate what I wanted within limits. Carbs were low most days and my health returned to excellent levels.
I had my bloods checked again and everything that was drifting into unsafe territory before, normalised within 12 weeks. My thyroid corrected. My cholesterol dropped dramatically.
Over the 16 weeks I took my weight from 88kg (193lbs) to 76kg (167lbs) very easily.
An average day of eating looked something like this.
Meal 1 – Whey Isolate Shake
Meal 2 – Whey Isolate Shake
Meal 3 – Whey Isolate Shake
Meal 4 – 4 rice cakes & Whey Isolate Shake
Intraworkout – 1 scoop PeptoPro
Meal 5 – 3 Kangaroo Burger Patties, 4-5 whole eggs, Onion, mushroom and fruit/veg green-shake blend. Macadamia oil.
My strength stayed consistent throughout the program and I hit PR’s on many exercises particularly Dips, Hamstring exercises, Shoulder Presses, Hammer Strength Incline Presses etc. My bench strength crashed horribly though and I went from a former 315 (140kg) for 5 down to 286lb (130kg) for 4 tough ones. Strangely, my high rep sets on bench held steady and I PR’ed 17 reps on 220 (100kg)
I can conclusively say that HST is an amazing program for slowly inching those lifts up and maintaining strength on a cut.
I didn’t do any heavy deads and I think my back thickness has suffered for it to be honest. Nor did I do HST for quads. I had one day a week dedicated to quads and used Serge Nubret’s Pump Training to pump the hell out of them at the expense of lifting heavy. If you’ve never tried this program for your legs before, I really recommend it. If you keep the rest periods short, the pain and demands on the CV system and leg musculature are horrible.
The plan from here on out is to experiment with “mini-bulks and cuts” using a long forgotten variation on the once hyped ABCDE Diet from the days of Muscle Media. More info on that little experiment soon…