#24 Flex Gym

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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Janet Schade

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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

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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)
POST WORKOUT
Nutritional Info
Calories Protein Fat Carbs
BCAA (30 grams)
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
AM NUTRITION
Nutritional Info
Calories Protein Fat Carbs
BCAA (30 grams) or coffee
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)
AM NUTRITION
Nutritional Info
Calories Protein Fat Carbs
BCAA (30 grams) or coffee
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
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

 

Curtis Schade – May 2017

“The Relentless Mindset”

“Don’t worry about money. Do something cool. Give a fuck about people.”
– Rob Bailey

“What I live for”
 – Rob Bailey

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