such great advice, thanks Joel!
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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127 comments - add yours
Very cool. You made a great transformation.
The more you could elaborate, the better. I think many, including myself, would be very interested in any additional details you could provide about your diet and workouts, etc.
Thanks again.
That was fantastic! Keep it coming Joel…
Thanks Joel. Well written info. May use periods of this to gain variety to training.
This is a fantastic approach to tackling two major goals at once. It makes so much sense ! However I am curious; Nick Nilsson makes a good point, saying a 2 week low calorie diet would be difficult and unenjoyable. Is alternating after 5 days a better idea ?
This is excellent stuff Joel, please keep it coming !
This sounds like a great way to do it. Rather simple when you think about it. Thanks for the awesome content that you give us every time joel. Cant wait to here the next method.
Joel,
Great post! I remember seeing this diet back in the Muscle Media days. You are right, it is sorely missed! Would you suggest this workout for someone who wants to lose 25-30lbs?? Thanks again!
Tim
Hey Joel,
Keep the good stuff coming…..I’m 58 and using the Kbells primarily for my power and muscle-building and incorporating the HIIT concepts…Eating very clean and minimizing calories and starchy carbsl…..Leaning down for the summer beach look…..Need to lose a bit more bodyfat….??? is this the time to start this 2 week staggered progrm or just continue getting leaner till end of summer…..Definitely appreciate any constructive feedback from you and your readers……Thanks
need more comments!
Id like to hear about the fourth method-and it be nice to know what to eat on the higher calorie days cuz rite now im using the chear your way thin diet and trying to gain muscle.
Hi Joel,
Good to see that you are bringing in methods and products from others here.
Certainly from my view this gives you much credibility; don’t have much truck with ultimate guru egotism.
Like that you will interact with the forum too, do wonder how well you sleep at night when faced with all this lot though. :)
@james –
yo-yo-ing or strategic cycling, semantics perhaps? I like the way you have portrayed your question because it hits at a viewpoint that lead me to use a consistent diet and only alter things that I saw justifiable reason to do.
e.g. less workouts = less cals + lower carb content
heavy workout = protein + carbs on the day, then some protein loading during the recovery period
The method suggested here seems to rely on hormone cycles (and they are in no way to be ignored). The problem seems to be that there is not an easy way to monitor or assess what is happening here, so we have to rely on timing advice from others.
Good question then. :) I know there are plenty of forum contributors who may be able to give insight into how to assess the various hormone changes (hopefully avoiding needles and labwork, far too unpleasant for me…)
@Loren –
Please no Loren…even as a vegan who will never go near any of this it well scares me. :)
So, helpful and provocative post then.
The LBM*18 is that a maintenance calorie intake?
Hey Joel,
I love your modifications to the ABCDE plan. I did the original ABCDE
plan back when it came out in Muscle Media 2000 and I definitely
realized some of its merits, but also really felt like the two week low
cal tons of cardio nearly undid all that I worked so hard for. I ended
up making a bunch of modifications myself that are virtually identical
to the methods you’re suggesting. My results the first time through
were 1 lb of lean muscle gained over a 2 full 4-week ABCDE cycles.
But after making the same changes you recommend I gained 3 full
pounds of lean muscle over the second 8 week period!
So folks, follow Joel’s advice — the man speaketh the truth!!
@hope –
Was told just this by two friends a very long while back, they used it in their sport and training. Both were pro ski instructors and also very accomplished, trim and elegant competition freestyle skiers. So, suggest trying it then. :)
Reply to the previous post… You wouldn’t be packing in the MEGA carbs at the most anabolic time of day. Post workout you are actually in a highly catabolic state. You would use the carbs to reverse this. Carbs will increase release of anabolic hormones (esp. insulin). Just a small clarification. Peace.
This sounds great. I’ll give it a try!
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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...