Kolumne 78 | Pendeln für das Sixpack - Demo-Frey-Nutrition

Column 78 | Commuting for the six-pack

78. COMMUTING FOR THE SIX PACK

COLUMN 78 |
COMMUTING FOR
THE SIX PACK

Column 78 - Commuting for the six-pack

HOW TO GET TOUCHED ABS WITH THE PENDULUM DIET.

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Column 78 - Commuting for the six-pack
I am 1.80 meters tall and weigh 71 kilos with a body fat percentage of around 13 percent. I was previously able to reduce my weight from 90 kilos (22 percent body fat) to the values ​​mentioned and would like to lose even more body fat so that my abdominal muscles become visible: my goal is ten percent - although I don't want to lose the muscles that I have worked hard to build up so far.

I've heard about the commuter diet and am very interested in trying it out. I've calculated that I need 2045 calories a day (without exercise) and I train on Mondays, Wednesdays and Fridays. With my plan, I'm in a total calorie deficit of about 600 calories a week. Will this fulfill my dream of defined abs or should I plan for a larger deficit?

Monday: 2700 calories
Tuesday: 1600 calories
Wednesday: 2300 calories
Thursday: 1600 calories
Friday: 2300 calories
Saturday: 1600 calories
Sunday: 1600 calories

ANSWER

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Andreas Frey answers
The basis of the pendulum diet is that you eat differently every day of the week so that your metabolism is always moving. The pendulum diet is mainly used for carbohydrates - depending on whether it is a training day or a rest day. The pendulum diet is not only suitable for a reduction diet, but also in the building phase to ensure consistent and long-term muscle building.
"I developed the pendulum diet in the mid-90s in the early stages of my professional career."
FREY athlete Dorian Berger doing abdominal training
Experience has shown that the human metabolism adapts to the food supply after three days of constant nutrition - a protective mechanism that originally served to ensure survival. Since fat, with 9.3 calories per gram, provides more than twice as much energy as proteins and carbohydrates, it is particularly valuable to our organism and is only given up very reluctantly. This evolutionary mechanism must be outsmarted...

WEEKLY CALORIE BALANCE

According to your data, if you have an average metabolism, a sedentary job and do three workouts per week, you need to consume around 2500 calories per day to neither gain nor lose weight. To improve body definition, you create a calorie deficit by reducing this value by 500 calories - which gives you 2000 calories per day. So you need to distribute a volume of 14000 calories (seven times 2000 calories) over the days of the week:

CALORIE BREAKDOWN

Monday (training and loading day): 3400 kcal
Tuesday: 1400 kcal
Wednesday (training day): 2500 kcal
Thursday: 1400 kcal
Friday (training day): 2500 kcal
Saturday: 1400 kcal
Sunday: 1400 kcal

NUTRIENT BREAKDOWN:

Training day: 40% protein | 45% carbohydrates | 15% fat
Rest day: 60% protein | 20% carbohydrates | 20% fat
Loading day: 30 % protein | 60 % carbohydrates | 10 % fat

Dorian Berger also keeps charging days

THE LOADING DAY

A loading day serves to activate the metabolism by greatly increasing the carbohydrate intake, primarily in the form of complex compounds. This means that more fats and carbohydrates are used to generate energy and your basal metabolic rate increases - not only when you are moving, but also when you are resting. However, I think the 2600 calories you calculated for the loading day are too low for a sufficient increase in metabolism. So increase it to 3400 calories!

You should avoid simple sugars, fatty and/or sugary foods, as they can lead to unwanted fat storage and ruin the success of your diet. The loading day can be done on any day of the week - regardless of whether it is a training day or not.

CARDIO TRAINING

On the three days when you don't train, you should limit your carbohydrate intake. I also recommend that you do 45 minutes of cardio training on each of these days with a pulse of 150 beats per minute. This effectively increases fat loss - especially in the hours after the cardio session.

BOOST FAT BURNING

If you want to boost fat burning even further in addition to your diet and cardio training, I can recommend the following products. They are not a MUST, but they can effectively support fat burning. The basis is and remains the right diet and regular strength and cardio training. Without these two factors, even the best supplements are useless. However, if you use them correctly, supplementary products are even more effective.

L-CARNITINE FOR FAT TRANSPORT

Carnipure from Lonza
L-carnitine is a special amino acid and is responsible for the transport of fatty acids in the human body. However, L-carnitine only has a beneficial effect on fat burning if you do regular cardio training and reduce your calories, i.e. maintain a negative calorie balance. If high quality and effect are important to you, you should L-CARNITINE EXCLUSIVELY AS CARNIPURE® FROM LONZ because it is considered to be the purest L-carnitine in the world.

CAFFEINE FOR ACTIVATION | TYROSINE FOR THE THYROID HORMONES

Order Tyrosine in our online shop
Scientific studies have shown that caffeine contributes to the breakdown of fatty acids in the body. A process that can have a significant impact on the success of your diet, as the fatty acids released by caffeine are burned more efficiently when combined with endurance training.

The amino acid L-tyrosine has positive properties for the production of the vital thyroid hormones thyroxine (T4) and triiodothyronine (T3) and is another substance that makes sense during dieting phases.

FAT BURNER TO INCREASE METABOLISM

X-BURN for fat loss
So-called fat burners can also support your diet. Here, too, accompanying cardio training, calorie reduction and general perseverance during the diet play an important role in helping you achieve your goals.

I can only advise you against fat burners from the USA and other European countries, as they often contain substances that can have a harmful effect on your body.

MORE ARTICLES ON THE SUBJECT

STRENGTH TRAINING IN A DIET

AEROBIC TRAINING & FAT LOSS

CARDIO TRAINING | WHY & HOW?

SUBSTANCES FOR FAT BURNING

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Do you have any questions about bodybuilding, nutrition, training or supplements? Then send us your question by email to: INFO@FREYNUTRITION.DE

This will then be answered personally by Andreas Frey in the form of a column and published here!

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