Kolumne 22 | Die Dreierbande - Demo-Frey-Nutrition

Column 22 | The Gang of Three


Column 22 - The Gang of Three
I am 1.90 meters tall and weigh about 115 kilos. My body fat percentage is about 30 percent. I train two to three times a week using a split program (pull and push exercises on one day each). For the past three months, my daily calorie intake has been around 2,500, which includes 200 to 250 grams of protein in five to six meals a day.

My strength gain is OK. However, the mass gain is small, as is fat loss, which is my primary goal (while maintaining strength). I'm not doing any cardio at the moment. My body weight hasn't changed noticeably in several months. How should I vary my diet or training to boost fat burning?


Andreas Frey answers
You may have slowed down your metabolism. 2500 calories at 115 kilos are definitely not enough to build mass effectively and lose fat. First try to get your metabolism going again. This is possible with the pendulum diet, which I already mentioned in the article THE COMMUTER DIET explained in detail.

If your metabolism is low, the pendulum diet can help!
The basis for the pendulum diet is to write down the calories and nutritional values ​​that you consume and to follow a precise calorie plan that should be subject to changes from day to day in order to keep your metabolism at a high level. You will also need a kitchen scale to weigh the food. A shaker for protein drinks would also be a good idea.

The pendulum diet involves a calorie intake that varies from day to day. This means that you eat differently every day; the whole thing is more or less regulated by the carbohydrate intake. On training days, you generally eat more carbohydrates because you need strength for training, and on non-training days, you eat less. One day of the week is a so-called "feeding day" or "loading day" to really boost your metabolism. In summary, I recommend the following values ​​based on your body weight:

Average calories: 3000 kcal
  • Proteins: 350g
  • Carbohydrates: 480 g
  • Fat: 75 g
Sufficient fat is important for fat metabolism
You should definitely increase your protein intake, as protein, unlike fats and carbohydrates, can boost your metabolism. The increase in metabolism with an extremely high-protein diet is around 25 to 30 percent, compared to seven percent with carbohydrates and four percent with fats.

You should not reduce your fat intake under any circumstances, as your body would notice this very quickly and stop burning fat. The organism always strives to maintain bodily functions for as long as possible. Fat is an important source of energy for the body and is therefore extremely important. If fat is drastically reduced, the body switches to low power and no longer burns fat. This means that the diet comes to a standstill. Many people then reduce their fat intake even more. The body registers this and reacts by storing more fat. This leads to a vicious circle and ultimately the much-cited yo-yo effect. This is because immediately after the diet, the organism cannot cope with the fat supplied by a normal mixed diet and stores everything that is supplied to it.

It is important to use healthy and polyunsaturated fats, such as rapeseed oil, safflower oil and linseed oil. You should follow the following commuter program (based on your body weight and with four training days per week):

Calorie distribution per week
  • Monday: 4500 kcal
  • Tuesday: 3000 kcal
  • Wednesday: 2500 kcal
  • Thursday: 3000 kcal
  • Friday: 3000 kcal
  • Saturday: 2500 kcal
  • Sunday: 2500 kcal
Total: 21000 kcal
If you only want to train two or three days a week, you can adjust your calorie intake yourself. It is important to achieve an average of 3000 kilocalories a day, eat more carbohydrates on training days, less on non-training days and increase your metabolism significantly on one day a week through extreme carbohydrate intake. Make sure that the commute is mostly based on the carbohydrates you consume! This means that fat and protein stay roughly the same.

You should also structure your training differently. Instead of separating push and pull exercises, you should combine specific muscles, which promises much greater success, for example:

Training breakdown 3-split
  • Monday: Chest, shoulders, triceps
  • Tuesday: legs, calves, stomach
  • Wednesday: Back, biceps
Endurance training is optimal with a pulse of 150
60 minutes of training is optimal, as the release of catabolic hormones will be limited. Train hard and intensively, as this will also help you to increase your metabolism. The fact that you do not do cardio training is not helpful. In addition to nutrition and effective training, this represents a third pillar for an optimal diet phase.

Cardio training with a pulse of about 150 beats per minute will help you to increase your metabolism significantly. In the article AEROBIC TRAINING & FAT LOSS I have explained the background to this in detail. If you are interested in the topic, I can highly recommend the article. The high pulse will mean that when you are at home eating, sleeping or watching TV, you will burn more calories than you would without cardio training. And what is better than burning calories - i.e. fat - while resting? I wish you the best of luck with your fat loss plan!

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