In this conversation, we discuss the in’s and out’s of Intermittent Fasting. Is IF effective during show prep? What’s the benefits from a lifestyle perspective? All of these questions answered and much, much more!

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Curtis Schade

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Show Outline

3:50 – Intermittent Fasting [IF]
4:55 – Post Workout Meal
5:10 – Janet’s ‘Faves’ of IF
6:07 – Curtis’ Thoughts on IF
6:38 – Muscle Building with IF
7:53 – Is it possible to build muscle and lose fat at the same time?
8:30 – Fears before trying IF
10:38 – How IF changes the mindset
13:35 – Nick’s hedonistic tendency with food
14:04 – Leap of Faith into gym ownership
16:05 – Delivering on customer service
21:20 – New Years Deals – not what you might expect
25:39 – Curtis’ Show Prep
29:30 – More hungry for the gym
30:36 – Mindset going into show
32:54 – Janet hitting the stage??
34:00 – Why do people compete?
34:53 – Walking billboards

“Rapid Fire Questions”
36:18 – How do you define success?
38:48 – Favorite quotes
42:15 – Final Thoughts
44:08 – How to find Flex Gym

Mentioned in the Show

In the Show

Shining a Light – Article
Debunking Common Fitness Myths

Curtis’ Show Prep Plan

Below you’ll find a sample meal plan for workout and non-workout days, along with an example of training routine.

As discussed in the episode, we kept things super simple, but effective. You’ll also find below a brief rationale for why I wanted things done this way.

Off Day B (Sat & Sun)
Off Day B (Sat & Sun)
POST WORKOUT		Nutritional Info
		Calories	Protein	Fat	Carbs
BCAA (30 grams)
sip on these all morning, until 1st meal
sip on these all morning, until 1st meal

	Meal Totals	0	0	0	0
BREAKFAST 12:00 PM

Baked Chicken Breast (200 g)		330	62	7	0
Baked Sweet Potato (275 g)		315	7	0	72.5
Raw Almonds (1 cup)		320	6	14	6



	Meal Totals	965	75	21	78.5
LUNCH 3 – 4 PM

Whey Protein Shake (1 scoop)		90	20	0.5	3
Low Fat Greek Yogurt (1 cup)		180	22	5	12
Strawberries (2 cup)		98	2	1	23

	Meal Totals	368	44	6.5	38
DINNER 7 – 8 PM

Ground Turkey 99% lean (225g)		240	52	3	0
Eggs (4)		240	24	24	0
Oatmeal (1/2 cup)		150	5	2.5	27
Honey (1/2 tbsp)		30	0	0	8




	Meal Totals	660	81	29.5	35


DAILY TOTALS		1993	200	57	151.5

Workout
Workout
AM NUTRITION			Nutritional Info
			Calories	Protein	Fat	Carbs
BCAA (30 grams) or coffee
sip on these all morning, until 1st meal
sip on these all morning, until 1st meal

		Meal Totals	0	0	0	0
BREAKFAST 12:00 PM

Whey Protein Shake (3 scoop)			270	60	1.5	9
Low Fat Cereal (i.e. fruity pebbles, 150g)			600	5	0	135




		Meal Totals	870	65	1.5	144
LUNCH 3 – 4 PM

Wild Caught Salmon (339 g/ 12 oz)			510	75	24	0
White or Brown Rice (Steamed, 1/2 cups)			97	2.5	0	20.5


		Meal Totals	607	77.5	24	20.5
POST-WORKOUT 7 – 8 PM

Salad
	Spinach, Brocolli, Arugula
	Low Fat Greek Yogurt (1 cup)		180	22	5	12
	Strawberries (1 cup)		49	1	0.5	11.5
Ribeye Steak, (425g)			345	38	20	0
Fried Rice (water, 8 oz)			246	8	6	40
Baked Beans (black 4 oz)			114	7.5	0.5	20.5

		Meal Totals	934	76.5	32	84


DAILY TOTALS			2411	219	57.5	248.5

Off Day A (Tues & Thurs)
Off Day A (Tues & Thurs)
AM NUTRITION		Nutritional Info
		Calories	Protein	Fat	Carbs
BCAA (30 grams) or coffee
sip on these all morning, until 1st meal
sip on these all morning, until 1st meal

	Meal Totals	0	0	0	0
BREAKFAST 12:00 PM

Eggs (4)		240	24	24	0
Avocado (5 oz)		227	3	21	12

	Meal Totals	467	27	45	12
LUNCH 3 – 4 PM

Grilled Tilapia (9 oz)		244	51	3	0
Steamed Veggies (brocolli, carrots)
Raw Almonds (1/2 cup)		160	3	7	3
	Meal Totals	404	54	10	3
DINNER 7 – 8 PM

Wild Caught Salmon (339 g/ 8 oz)		382.5	56	18	0
White or Brown Rice (Steamed, 2 cups)		392	10	0	82


Whey Protein Shake (2 scoop)		180	40	1	6



	Meal Totals	954.5	106	19	88

DAILY TOTALS		1825.5	187	74	103

Notes & FAQ

Protein is the priority. It will be kept high on all days.

These are merely sample guidelines to go by. There are endless options and substitutions. Just make sure you’re substituting the same type of food. For example, substitute a protein for another protein or veggie for another veggie. Be more cautious when substituting fruit as some fruits are much higher in sugar than others.

Be as accurate as possible when weighing your food

The times are merely guidelines to folllow also. If you happen to skip a meal time, it’s no big deal. What’s most important is nutrition around workouts and end of the day calories and macronutrients

Non-Workout Days are going to be more aggressive on the caloric deficit.

Monday
Monday
Dead Lift
	Set 1	Set 2	Set 3
Week 1	185 lbs x 5	200 lbs x 5	215 lbs x 5	Does not include warm up sets. Take as many warm up sets as you need to get ready for these three sets.
Week 2	200 lbs x 5	215 lbs x 5	230 lbs x 5
Week 3	225 lbs x 5	230 lbs x 5	240 lbs x 5
Week 4	230 lbs x 5	240 lbs x 5	245 lbs x 5

Over Head Barbell Press
	Set 1	Set 2	Set 3
Week 1	95 lbs x 5	105 lbs x 5	115 lbs x 5	Does not include warm up sets. Take as many warm up sets as you need to get ready for these three sets.
Week 2	105 lbs x 8	115 lbs x 8	120 lbs x 8
Week 3	110 lbs x 5	120 lbs x 5	130 lbs x 5
Week 4	115 lbs x 8	120 lbs x 8	125 lbs x 8
Week 5	120 lbs x 5	125 lbs x 5	130 lbs x 5
Walking Dumbbell Lunges
	Set 1	Set 2	Set 3
Week 1	35 lbs x 20 yds	40 lbs x 20 yds	45 lbs x 20 yds	Weights listed for DB pair. Shouldn’t need warm up sets for these
Week 2	40 lbs x 20 yds	45 lbs x 20 yds	50 lbs x 20 yds
Week 3	55 lbs x 20 yds	55 lbs x 20 yds	60 lbs x 20 yds
Week 4	65 lbs x 20 yds	70 lbs x 20 yds	75 lbs x 20 yds
	60lbs	65lbs	70lbs