The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [67]
No corn, beans, tomatoes, or carrots are permitted, but one cheat meal is encouraged every seven to ten days.
Simple and effective.
The above diet can get you to 8% bodyfat or even less. Needless to say, there is a point of diminishing returns when each additional 1% drop is more difficult than the preceding 5%.
If training and diet hit a ceiling, how on earth do bodybuilders get to less than 4% subcutaneous bodyfat?
In a word: drugs.
Romano’s pre-competition schedule on the following page assumes a well-trained 5′9″, 200- to 220-pound bodybuilder at 10–12% bodyfat who gets down to 180–190 pounds at 6–8% bodyfat before implementing the drug regimen. On contest day, he should end up at 200–205 pounds at less than 4% bodyfat.
Almost all of the drugs listed can have serious side effects when misused. Google “Andreas Munzer autopsy” to see what can happen when you make mistakes.29 Do not try this at home.
“This is really, in my opinion, the best way to prepare,” Romano says, “but you need patience, and that is usually more difficult to build than the muscle. Train with super-high intensity (one body part per day, five days a week) and do cardio (30–40 minutes per day). Continue this regime during your ‘pre-diet’ phase. You will want to whittle your bodyfat down VERY low with a no-carb diet—under 8%. You have to keep up the intensity and the cardio. This is probably going to take 10–12 weeks. Crazy as it sounds, you want to break down some of the muscle you just built and deplete yourself as much as possible.
“Then you add the juice. One Sustanon every other day with 75 milligrams trenbolone (Tren) or 200 milligrams Deca-Durabolin (Deca). Two IU Growth Hormone (GH) every day. Add 75 grams of carbs to your first three meals. Drink 40 grams of whey protein isolate before bed. Wake up four hours later and drink another 40 grams. Back the cardio off to 30 minutes, four times a week, and keep upping your training intensity.
“After eight weeks, switch from Sustanon and Tren to Equipoise (EQ)—150 milligrams every other day, and Primo Depot, 400 milligrams once a week. Up the GH to 4 IU every day. Back your carbs down gradually to zero by the end of the first week. Switch your training to lighter weights and higher reps, but still with high intensity. Bring your cardio up to 30 minutes a day, six days a week. Start practicing mandatory poses 30 minutes every night. Work up to holding each pose for one minute.
“After four weeks, add 100 milligrams of Masterone every other day, 100 milligrams of Winstrol (Winny) every day, two Clenbuterol (Clen) every four hours, 25 micrograms of T-3 every morning, and a cap of GHB before bed. Increase posing to 30 minutes in the morning and 30 minutes at night. You can stay on this for four to six additional weeks.
“Two weeks out: Stop Clen. Add 25 micrograms of T-3 before bed. Cut fat out of diet.
“One week out: Go back on Clen as before. Stop GH.
“Three days out: Cut sodium, add 50 grams of carbs to first meal, stop cardio, increase water consumption to at least two gallons a day.
“Two days out: Last training session—full body, high rep with super-high intensity. Add 50 grams of carbs to first two meals. Stop middle-of-the-night protein shake.
“One day out: Add 75 grams of carbs to last two meals. Stop drinking water at 8:00 P.M.—only little sips after that, as few as possible. Cut Clen. No shake before bed.
“There will be a few tweaks to this system during its progression, as every person will respond differently. But this should give you a good platform.”
Aesthetics are one thing, therapeutics are quite another. For a glimpse of the latter, we must learn from Nelson Vergel.
In 2001, Lee Brown, the mayor of Houston, proclaimed September 13 “Nelson Vergel Day.”
Diagnosed as HIV-positive in 1987, Nelson has dedicated his life to furthering HIV research in both prevention and treatment. For two years, he was a member of the Metabolic Disorders Committee at the AIDS Clinical Trials Group (ACTG) in Washington, the largest HIV/AIDS research organization in the world.