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Sonds good, makes sense,and it just might work! Is this something you can do on and on, or is here a point of deminishing return on this plan? I think I might try it this summer and see how I look and feel in the fall.
On Thursday, I went over Super Method #1 – MEGA Carb Loading, and today I’d like to share a different, yet enormously effective method called Anabolic Burst Cycling through Diet and Exercise (ABCDE).
To be honest, the whole ABCDE approach is rather old news. I first read about it back in Muscle Media 2000 (man, I miss that magazine) some ten years ago when Bill Phillips interviewed some crazy under-the-radar dude named Torbjorn Akerfeldt.
Good ol’ Tori went on to unveil some interesting scientific theory over the course of a 4-part article series (and this was in a PRINT magazine, so it left you hanging for an entire MONTH before you got to see part 2, 3, 4, etc…and you thought waiting for my next blog post was bad!) along with the basic guidelines of his approach for cycling periods of overfeeding and underfeeding in short bursts (2 weeks at a time).
To give you a simple explanation of the ABCDE approach, you eat a bunch of calories along with intense, high volume muscle building workouts (minimal cardio) for 2 weeks, then transition into a rather strict, intensive diet with a ton of cardio.
The principles are based on research that Akerfeldt shared showing that when overfeeding, anabolic hormones reach their peak after two weeks, while continuing to “bulk” after that point leads to more fat gain and less muscle gain (diminishing returns).
The same thing was observed with regards to fat loss and fat burning enzymes – 2 weeks and then things tend to slow.
So why not take advantage of those “magic” 2 weeks and then when things tend to slow down, then switch gears and take advantage of another magic 2 but while concentrating on the opposite goal.
This is the theory anyway, and for the most part, it works quite well.
There are several problems with the original outlined plan of attack, however, mainly being that recent gains in lean mass are easily reversed when you jump right into a severe calorie restricted diet thereafter (especially with a ton of added cardio).
In reality, you’d need a little assistance (i.e. drugs – not recommended) to make this type of extremely cycling really work.
Fortunately, going with a more moderate approach solves this problem.
Here are the guidelines that I recommend when using the ABCDE approach:
1. Two weeks of higher calories along with serious muscle-building workouts (minimal cardio) followed by two weeks of lower calories and intense fat burning workouts (with much less cardio than originally recommended)
2. On higher calorie weeks, use a macro breakdown of 30/45/25 (Protein/Carbs/Fat) and a total calorie intake equal to 18 x Lean Body Mass (total weight – fat weight)
3. On lower calorie weeks, follow a strategic fat loss diet, such as my Cheat Your Way Thin Diet (core phase)
Essentially, it’s very easy. Simply alternate back and forth between mini muscle building and mini fat loss phases of 2-week duration. The variety alone (both training and diet) is one of the major draws of doing something like this.
Over the course of 12-16 weeks, expect to be significantly leaner with more lean muscle – guaranteed.
Keep rockin!
Joel
P.S. Want to know ANOTHER brand new technique for simultaneous fat loss and muscle gain right now?
Check out the below video from my buddy Kyle explaining one of the NEWEST methods we’re using:
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125 comments - add yours
I remember reading the ABCDE article! Muscle media was a great mag. Its a shame it’s gone! I wonder what ever happened to Torbjorn?.
I like the sound of this and it certainly makes sense.
Good articles, pus it is much easier to stay strict on you diet when you know that in 14 days…it is party time in you mouth!
Totally agree with this style of training – it actually forms much of the basis of my own training programs! I used this 2 week back-and-forth training for several years while working on cruise ships – with all the rich food around it was a GREAT way to keep lean and build muscle.
In fact, right now, I’m doing a 5 day version of that eating style…5 days low-carb diet, 5 days large eating and mass training. Works like a charm. I like 5 day cycles because, honestly, 2 weeks straight of low-carb eating is brutal. Joel has mentioned this before in his stuff but your metabolism slows within about a week and you need to jar back into action. I’ve found 5 days to be the best range – gives you plenty of time to burn fat and build muscle and take advantage of the switch-up between both.
hummm, isnt this essentially what ricky hatton was doing whilst preparing for his fights, short term it would be good to do this but isnt yo yo ing your diet a really bad thing to do ???
good stuff, i might try this in the future to mix things up a bit.
I’m in. Sounds promising. Same question as first commenter — are there diminishing returns or is this a viable program to use throughout the year (although I always think a little variety is good anyway)? Also on the carlorie restricted weeks, would we follow Cheat Your Way Thin Core phase exactly — including Low GI, High GI AND Cheat Days (as Cheat days will of course tend to increase carlorie intake a bit). Thanks.
Love the sound of this one definitely going to give it a try!
This sounds great for a woman! If I link it up with my cycle, I have 2 weeks in which I want to eat, and don’t want to run. Then I tend to have 2 weeks where I could run forever without food. (not that I’d go that extreme with this) Instead of kicking my self when I eat too much on the first two weeks, it could just be a part of the plan.
Thanks!
Come on, let’s get on with the posts people! 9 posts? Redonculous! I want method 3.
Makes quite a bit of sense, somewhat an advertisement regarding your program and Craig’s. Otherwise, it’s good to get a good refresher.
10th poster :D
I love systems with variety and most people stick to one workout system and one nutrition system for too long. The progress is amazing when you change your workout and nutrition for one or two weeks and then go back to the one you were doing before.
Thanks Joel
Joel,
Can I have a prize for predicting this in every post so far!
wow this sounds like a solid method here. I’m very interested to see what you’ll have worked out next, Mr. Marion
Joel, I have to once again thank you for yet another informative and insightful post. For most of my life I was a competitive long distance runner; I had inordinately low body fat, but not much else in the way of muscle to accompany it. After I committed to weight training and mountain biking in my thirties, I went from 160 lbs (5’11″) to 203 lbs. Although I was convinced that I had achieved quite a milestone for myself, a family friend playfully joked about my “belly”…Of course, I laughed on the outside but was terribly disillusioned. I began cardio training in conjunction with the lifting; and I was a solid 184 before too long…Never a user of steroids, I decided that the bulking up/shredding down method was the only viable recourse. I understand why many have succumbed to the temptation of drugs, because the old school methodology is admittedly a huge pain in the ass :). But the moderate yo-yo method you seem to be espousing might just be the proverbial happy medium. THANK YOU!!!
how about cycling carbs though the week?
So in all reality it cant be done at the same time just smaller time frames hmm interesting : )
This methond sounds a bit less scary to me than #1 from a couple of days ago. Not rational, but it seems like it would work better because you are not “truly” losing weight and gaining muscle at the same time, rather switching back and forth quickly and taking maximal advantage of how your body responds to stresses.
This sounds great and totally doable for me, but for one thing. I take an intense cardio Muay Thai kick-boxing class twice a week that totally kicks my butt and I LOVE IT! Do I need to skip these workouts when I’m on the “minimal cardio” two week session? I’d be sad about that.
I think I’ll never actually use any of these methods because I’m too lazy to actually plan meals and caloric intake…maybe method number 3? Haha.
Joel, I hate to return to the McDonalds thing but to the one who claimed they use worms heres some facts I got from web surfing on worms. Maybe Micky D’s should make worm burgers.
Qualitative indices of worm
Worms contain about 80- 87% of water. Biomass of worms contains 56-72% of protein and 12% of fat. Protein of worms contains valuable amino acids and vitamins. Lipids of worms contain 33% of unsaturated fatty acid and 67% saturated fatty acid. A comparative table 1.5 shows the composition of components of different products made by worms and farm animals.
Joel,
I think many of the people reading these blogs (lose fat and gain muscle) are probably in the same or similar boat you were in prior to your BFL entry. It would be very interesting to hear the method that you actually used to win that competition since you seemed to do a great job of both losing fat and gaining muscle in a relatively short period of time.
Thanks.
haha.. bring on the McD ..on high calorie days !!
Anyway, I will give this a try .. ( Btw, I did Joel’s Fat Loss program and Method #1 eat a ton after training yesterday and it works like a charm! )
interesting approach; i’ve done the alternating high carb/low carb but this could be interesting for a longer term approach
This approach sounds great. I’ll try this in the Fall and stick with Cheat Your Way Thin for the Summer (I want to be lean for the beach :)
I love the idea of highly efficient approaches because the rapid feedback makes it easier to stay psyched and disciplined.
I will definitely try this. I read about ABCDE in the old MM2k mag… thought it seemed great then, but never got around to trying it. But I am in a place now where I simply must. My only question… can one do HIIT during the leaning cycle, or does that defeat the purpose?
Great timing – I’d put together everything I’d read and came up with a similar plan. Having lost the excess weight I now wanted to try to lose fat, gain muscle and stay about the same weight – ie get ripped! I had thought about a one week cycle so great to read that a two week cycle works best. Thanks for the tip.
That makes a lot of sense. I was trying to figure out how to integrate Vince’s system with your’s. I decided to put Vince’s stuff on hold while I do your system, but with this I can do both.
Thanks Joel!
Yeah on the high calorie days we can recreate de McDonalds documentary of that guy who got sick…except we’ll be working out. :P
I did some years back,works like magic
How about following your diet plan all 4 weeks except eating more on the muscle building weeks??? ?
The body naturally adapts so doing this cycle makes sense to me. Also, it keeps your metabolism high by going back and forth. Thanks Joel! Good post! (I’m also wondering about just carb cycling during the week).
Hey Joel. How about sprint training? I think Vince said that explosive activities build muscle and burn fat at the same time. The only thing is….would you have to eat more or less on sprinting days? My older bro has a little bit of a pot belly and he said when he did sprints for just a few days he was already starting to see a difference, even before he changed his diet. But yea…just wanted to see what you thought about that.
How do you figure your fat weight?
This sounds like something that is worth a try. Great way to take advantage of the body’s natural tendencies and get lean at the same time. Working Cheat Your Way Thin right now and making great strides -38 lbs so far in about 8 months and right on track for so sub 10% body fat by the end of July. It sounds like this type of cycling might just help me get there. Thanks Joel
Joel,
Very informative article. I’ve never tried this before but I think I may at the end of the summer. I especially like the recommendations for Vince and Craig’s programs. I am currently using TT to get lean now and its working like a charm. Once I reach my desired fat loss I will probably start mixing the 2 programs.
Thanks again Joel,
Oh and by the way my previous post saying “your diet plan” was referring to cheat your way thin (just in case there was any confusion)
Sprints are very effective for burning belly fat…your bro is on the right track.
craig
@Lantei -
Bull
wow i think i will be trying this
Joel,
When you switch from the high calorie mode to the low calorie Cheat Your Way Thin how do you transition in? Do you start with a cheat day on day 1 or a low carb day?
Thanks.
Makes sense, more, more!
this is astonishing….what i usually do is…alternate between muscle building workouts and sprint intervals…and that is to say doing muscle building workouts on sunday…then on tuesday i wud do the intervals…then again on thursday…i will hit the gym for some muscle building and on friday, i do the sprint intervals again…i noticed a huge fat loss percentage…but also in the same time…i noticed that my muscles in my thighs and arms are starting to show a little…keep in mind that im almost 6 ft tall and i weight 232 lbs….with a 4o inch waist….so this fat loss amount made me really happy….but what are YOUR views on this method Joel??
Love it! Keep it coming!!! :D
It sounds quite good and logical! Using the normal body physiology to gain muscle and lose fat at the same time is great, and it’s greater that you are sharing us this information in order for our body to get bigger and stronger.
Nice imformation, now I finished my 2 weeks doing building workouts, next 2 weeks I’m going to do my “light trainings” so it can be the opportunity to use this awesome trick.
I’ll tell you if it works
I’m looking forward to hearing method #3.
So what about women who want to tone and not necessarily build a lot of muscle? Any modifications in method #2 that we should make?
such great advice, thanks Joel!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...