My insanely simple program to get lean & muscular!

Jeff's personal training & nutrition plan is simple and effective!

by Jeffrey R Graffius

The way I set up my training & nutrition isn't very exciting, in fact you may even think it's downright boring... especially when I am following a very strict carb cycling diet (C.K.D for short). My nutrition strategy has evolved over the years to be most effective for my current age & physique goals. At my age (49), and after so many years of strength training, I'm simply  not going to be adding much, if any muscle mass. So, I prefer to keep my body fat % in single digits year round. This gives me an illusion of looking bigger than I am, especially when  “pumped up” and in the right lighting. Also, being only 5'6 "@ 162 lbs looks bigger on me than someone 5'10".

The diet I follow is my version of a cyclical ketogenic diet. Lately, I've been combining this with intermittent fasting and feel it's working very well. I've been consuming all my calories in a 6 - 7 hour window during the day, for my schedule this is usually 12:00 - 7:00 pm or sometimes 2:00 pm - 8:00 pm, depending on my schedule. I also incorporate what I've coined " extreme calorie cycling". This means I vary my calories considerably during the week in accordance to my training. For me, this means monday, wed & fri may only be 1500 calories, tues & thurs could be  2500 - 3000.
Currently on the weekends, I have what I refer to as a "2 hour Glycogen Replenishment Phase ", meaning, I eat all the carbs I want in a 2 hour window on saturday evening, (usually from about 6:00 - 8:00).

This is what a typical saturday, late afternoon, early evening feast may look like.


 I train 3 main sessions on non consecutive days per week (tues, thurs & sat @ 8:00 am). Tuesday is chest & back, Thursday is quads & hams, Saturday is shoulders, tri's & bi's. On occasion, I will perform other "mini sessions" on wed & fri. These are not primary sessions, just short 15 - 20 minute workouts that are performed to get a pump and get the blood moving and/or experiment with extra work on say bench press & deadlift to see if I can improve on them.

 Below is a sample of what I've currently been eating on Monday, Wednesday & Friday ( low calorie days)

12:00: 1 dozen wing dings
3:00: 1 ounce of almonds
7:00: 8 ounces of 80% ground beef , 2 cups of broccoli , 6 - 8 ounces of merlot

Tuesday , Thursday & Sunday would usually be a bit higher in calories. This is an example of what that may would look like:

9:00 am (after training session) Ultramet Meal Replacement Shake
12:00  (2) “quad stackers” from burger king, or (2) "baconators" from Wendy's (sans bun of course)
3:00 pm 1 ounce of almonds
7:00 pm  12 whole eggs

Exciting huh?