Scribd Logo
Upload

Welcome to Scribd!

  • 472 views

    XLR8 2.0

    Uploaded by

    Evgeniy
    This document provides guidelines for a base day diet plan called "The Range" that involves consuming protein equal to 0.8-1 times bodyweight in pounds, fats equal to 0.22 times bodyweight, and 100-130 grams of carbs per day. It allows for two higher carb days per week of 250 grams of carbs while keeping other macros the same. Sundays involve a protein sparing modified fast (PSMF) day with minimal carbs and fats and protein equal to 1.5 times lean body mass. It provides an example weekly schedule and suggestions for increasing fat loss.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    XLR8 2.0

    Uploaded by

    Evgeniy
    472 views2 pages
    This document provides guidelines for a base day diet plan called "The Range" that involves consuming protein equal to 0.8-1 times bodyweight in pounds, fats equal to 0.22 times bodyweight, and 100-130 grams of carbs per day. It allows for two higher carb days per week of 250 grams of carbs while keeping other macros the same. Sundays involve a protein sparing modified fast (PSMF) day with minimal carbs and fats and protein equal to 1.5 times lean body mass. It provides an example weekly schedule and suggestions for increasing fat loss.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides guidelines for a base day diet plan called "The Range" that involves consuming protein equal to 0.8-1 times bodyweight in pounds, fats equal to 0.22 times bodyweight, and 100-130 grams of carbs per day. It allows for two higher carb days per week of 250 grams of carbs while keeping other macros the same. Sundays involve a protein sparing modified fast (PSMF) day with minimal carbs and fats and protein equal to 1.5 times lean body mass. It provides an example weekly schedule and suggestions for increasing fat loss.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    472 views2 pages

    XLR8 2.0

    Uploaded by

    Evgeniy
    This document provides guidelines for a base day diet plan called "The Range" that involves consuming protein equal to 0.8-1 times bodyweight in pounds, fats equal to 0.22 times bodyweight, and 100-130 grams of carbs per day. It allows for two higher carb days per week of 250 grams of carbs while keeping other macros the same. Sundays involve a protein sparing modified fast (PSMF) day with minimal carbs and fats and protein equal to 1.5 times lean body mass. It provides an example weekly schedule and suggestions for increasing fat loss.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    BASE DAYS - The Range

    protein = BW x 0.8-1 (this is BODYWEIGHT (lbs) x 0-.8 – 1.0)

    fats = bw x 0.22

    carbs = 100-130 grams per day

    YES your calories will be really low. NO THIS WON'T HURT YOU. YES YOU CAN DO A DIET WITH CALS
    BELOW BMR WITHOUT ISSUE.

    If you're training hard, and you're keeping your protein intake high, you will not lose muscle.

    2 high days a week where carbs are 250 on those days but the rest of the macros remain the same.

    The higher carb days can be done ANY TWO DAYS OF THE WEEK. They don't have to be done on certain
    days and no, they won't make a difference overall in terms of fat loss. The calorie deficit over the
    week(s) and months will matter most.

    No they don’t have to be on the leg days and if anything, not having the higher carb day on the Friday leg
    day is better (the day before would be more appropriate if you had to ask me.)

    Sunday - PSMF

    This will be a protein sparing modified fast day, where you take carbs and fats down to as close to zero as
    you can (this doesn't include green veggies, see below). You'll take protein up to 1.5 grams of pound of
    lean body weight.

    Figure out your potential lean body mass - If you dont know it, this online calc can put you in "ballpark".

    https://www.calculator.net/body-fat-calculator.html

    Protein = LBM x 1.5

    Veggies at each meal however this must exclude peas, carrots and corn, and beets and of course any
    starchy cards. Think asparagus, spinach, green beans, spring mix.

    Fat is as minimal as possible, basically as close to zero as possible.

    The number of meals in a day DO NOT MATTER. That goes for base days, the higher carb days, or Sunday
    (the PSMF day). Use a meal frequency that works with your life, and preferences.

    Free meals -

    There is ONE free meal a week, with limitations. That is it's ONE MEAL and cannot exceed 2K calories.

    Diet “hacks” –

    Diet coke, tea, coffee, etc are all FINE. Use as much of these things as you like in order to stave off the
    hunger.
    EXAMPLE WEEK –

    I prefer to set my example week up this way. Again, this is just my preference.

    Day 1 – base day

    Day 2 – base day

    Day 3 – higher carb

    Day 4 – higher carb

    Day 5 – base day + free meal

    Day 6 – base day

    Day 7 – PSMF

    If you want faster fat loss –

    Then step 1 is to drop the free meal

    From there, replace a higher carb day with a base day

    From there replace a base day with another PSMF day

    I would only recommend this step approach after using the template as is, and then when you hit a fat
    loss plateau you can implement the step approach.

    You might also like