Training

20 Pounds in 20 Days


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As many of you kept up with my progress after the SPF Backyard Meet at Mark Bell’s SuperTraining Gym, I was 330 lbs. the day of the meet, and disgusted with the way I looked so I decided to drop down using the CarbNite diet. For 7 weeks I dieted and lost all the way down to 300 lbs. While in the gym I wasn’t focused on heavy weights, just moderate weights for reps, and higher rep work to aid in my dieting, and recovery from 5 meets in 10 months. On January 1st, 2013 I set out on my new goal, to regain the weight (some of it), and to maintain the look I had at 300 lbs. So here is how I went about reaching my goal…

I started with the plan of eating 5 meals a day. This would keep my metabolism going, but also allow me to gain. I know my body starts handling weights much better once I am 315+, so my goal is to achieve this but not at the expense of looking like I lift. I will base my diet around whole foods, that are high quality, and will allow myself to eat cravings if I feel like it.

Meal1:

Always:

6-8 Eggs scrambled or fried in Coconut Oil

Pick One:

3 Packets of Flavored Oats

1.5 Cups of White Rice

2 Packets of Cream of Wheat with Honey

Can of Corned Beef Hash Cooked Until Super Crispy

On Training Days:

1 Cup of Cottage Cheese

Meal 2:

Always:

8 oz. Steak, or 10 oz. Chicken

Pick One:

Baked Potato

Sweet Potato

1 Cup of Wild Rice

On Training Days:

Large Spinach and Mixed Green Salad with Bacon Bits, Egg, carrots, red onion, and vinagrette

Meal 3:

Always:

8 oz. Chicken, or 8 oz. Hamburger

Pick One:

Pasta

Rice

Baked Potato

On Training Days:

1 cup of Cottage Cheese

Pre-Workout

Two Peanut Butter Sandwiches and Coca Cola

Intra Workout

Two Snickers, and Half Gallon of Water

Post Workout

60 Grams of Team Skip formula from True Nutrition, and 32 oz. Gatorade

(I don’t count Pre, Intra, or Post as part of my meals)

Meal 4

Always:

14 oz. Steak, Brocolli, and Salad

Meal 5:

8 eggs cooked in Coconut Oil

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Now, I don’t encourage you to go out and try to replicate this exactly, but do realize that eating is a crucial part of the process. Notice, I only take in one shake per day. I highly encourage you to get off supplements as much as possible. Seek out foods that fill your nutritional value. Eat whole foods, and lots of them. I encourage Multi Vitamins, Protein only in must do, or post workout situations, and other odds and ends based on personal needs. I don’t buy into a lot of the BS being sold on the market. Also, it may take a few phone calls but find a slaughter house and buy meat in bulk. Around here you can buy a processed half cow for $400.00. That’s a lot at once but my God you can have two-three pounds of steak everyday for that price. Buy everything in bulk. And eat a lot. Don’t kill yourself in the gym, just to piss it away with bad nutrition.

Brandon Lilly is very well traveled, Elite powerlifter. He has trained at Guerrilla Squad Barbell, Westside Barbell, Lexen  Xtreme, and is now home at Berea Barbell. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift). He also amassed a 2530 total in Multi-Ply, and has best lifts of 1005 squat, 820 bench press, and 765 Deadlift. Brandon is the author of The Cube Method and is aiming to create a paradigm shift in the Powerlifting world.
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