Inside The Relentless Mindset
Inside The Relentless Mindset
Inside The Relentless Mindset
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#24 Flex Gym
1 seconds Posted Dec 19, 2017 at 8:15 am.
– Intermittent Fasting [IF]
– Post Workout Meal
– Janet’s ‘Faves’ of IF
– Curtis’ Thoughts on IF
– Muscle Building with IF
– Is it possible to build muscle and lose fat at the same time?
– Fears before trying IF
– How IF changes the mindset
– Nick’s hedonistic tendency with food
– Leap of Faith into gym ownership
– Delivering on customer service
– New Years Deals – not what you might expect
– Curtis’ Show Prep
– More hungry for the gym
– Mindset going into show
– Janet hitting the stage??
– Why do people compete?
– Walking billboards
– How  do you define success?
– Favorite quotes
– Final Thoughts
– How to find Flex Gym
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Show notes
In this conversation, we discuss the in’s and out’s of Intermittent Fasting. Is IF effective during show prep? What’s the benefits from a lifestyle perspective? All of these questions answered and much, much more!
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Janet Schade
Facebook
Curtis Schade
Facebook – Personal Page
Facebook – Competitor Page
 
Show Outline
“Rapid Fire Questions”
 
Mentioned in the Show
Ads
In the Show
Shining a Light – Article
Debunking Common Fitness Myths
Curtis’ Show Prep Plan
Below you’ll find a sample meal plan for workout and non-workout days, along with an example of training routine. 
As discussed in the episode, we kept things super simple, but effective. You’ll also find below a brief rationale for why I wanted things done this way.
Off Day B (Sat & Sun)
POST WORKOUT
Nutritional Info
Calories
Protein
Fat
Carbs
BCAA (30 grams)
sip on these all morning, until 1st meal
Meal Totals
0
0
0
0
BREAKFAST
Baked Chicken Breast (200 g)
330
62
7
0
Baked Sweet Potato (275 g)
315
7
0
72.5
Raw Almonds (1 cup)
320
6
14
6
Meal Totals
965
75
21
78.5
LUNCH 3 – 4 PM
Whey Protein Shake (1 scoop)
90
20
0.5
3
Low Fat Greek Yogurt (1 cup)
180
22
5
12
Strawberries (2 cup)
98
2
1
23
Meal Totals
368
44
6.5
38
DINNER 7 – 8 PM
Ground Turkey 99% lean (225g)
240
52
3
0
Eggs (4)
240
24
24
0
Oatmeal (1/2 cup)
150
5
2.5
27
Honey (1/2 tbsp)
30
0
0
8
Meal Totals
660
81
29.5
35
DAILY TOTALS
1993
200
57
151.5
Workout
AM NUTRITION
Nutritional Info
Calories
Protein
Fat
Carbs
BCAA (30 grams) or coffee
sip on these all morning, until 1st meal
Meal Totals
0
0
0
0
BREAKFAST 12:00 PM
Whey Protein Shake (3 scoop)
270
60
1.5
9
Low Fat Cereal (i.e. fruity pebbles, 150g)
600
5
0
135
Meal Totals
870
65
1.5
144
LUNCH 3 – 4 PM
Wild Caught Salmon (339 g/ 12 oz)
510
75
24
0
White or Brown Rice (Steamed, 1/2 cups)
97
2.5
0
20.5
Meal Totals
607
77.5
24
20.5
POST-WORKOUT 7 – 8 PM
Salad
Spinach, Brocolli, Arugula
Low Fat Greek Yogurt (1 cup)
180
22
5
12
Strawberries (1 cup)
49
1
0.5
11.5
Ribeye Steak, (425g)
345
38
20
0
Fried Rice (water, 8 oz)
246
8
6
40
Baked Beans (black 4 oz)
114
7.5
0.5
20.5
Meal Totals
934
76.5
32
84
DAILY TOTALS
2411
219
57.5
248.5
Off Day A (Tues & Thurs)
AM NUTRITION
Nutritional Info
Calories
Protein
Fat
Carbs
BCAA (30 grams) or coffee
sip on these all morning, until 1st meal
Meal Totals
0
0
0
0
BREAKFAST 12:00 PM
Eggs (4)
240
24
24
0
Avocado (5 oz)
227
3
21
12
Meal Totals
467
27
45
12
LUNCH 3 – 4 PM
Grilled Tilapia (9 oz)
244
51
3
0
Steamed Veggies (brocolli, carrots)
Raw Almonds (1/2 cup)
160
3
7
3
Meal Totals
404
54
10
3
DINNER 7 – 8 PM
Wild Caught Salmon (339 g/ 8 oz)
382.5
56
18
0
White or Brown Rice (Steamed, 2 cups)
392
10
0
82
Whey Protein Shake (2 scoop)
180
40
1
6
Meal Totals
954.5
106
19
88
DAILY TOTALS
1825.5
187
74
103
Notes & FAQ
Protein is the priority. It will be kept high on all days.
These are merely sample guidelines to go by. There are endless options and substitutions. Just make sure you’re substituting the same type of food. For example, substitute a protein for another protein or veggie for another veggie. Be more cautious when substituting fruit as some fruits are much higher in sugar than others.
Be as accurate as possible when weighing your food
The times are merely guidelines to folllow also. If you happen to skip a meal time, it’s no big deal. What’s most important is nutrition around workouts and end of the day calories and macronutrients
Non-Workout Days are going to be more aggressive on the caloric deficit.
Monday
Dead Lift
Set 1
Set 2
Set 3
Week 1
185 lbs x 5
200 lbs x 5
215 lbs x 5
Does not include warm up sets. Take as many warm up sets as you need to get ready for these three sets.
Week 2
200 lbs x 5
215 lbs x 5
230 lbs x 5
Week 3
225 lbs x 5
230 lbs x 5
240 lbs x 5
Week 4
230 lbs x 5
240 lbs x 5
245 lbs x 5
Over Head Barbell Press
Set 1
Set 2
Set 3
Week 1
95 lbs x 5
105 lbs x 5
115 lbs x 5
Does not include warm up sets. Take as many warm up sets as you need to get ready for these three sets.
Week 2
105 lbs x 8
115 lbs x 8
120 lbs x 8
Week 3
110 lbs x 5
120 lbs x 5
130 lbs x 5
Week 4
115 lbs x 8
120 lbs x 8
125 lbs x 8
Week 5
120 lbs x 5
125 lbs x 5
130 lbs x 5
Walking Dumbbell Lunges
Set 1
Set 2
Set 3
Week 1
35 lbs x 20 yds
40 lbs x 20 yds
45 lbs x 20 yds
Weights listed for DB pair. Shouldn’t need warm up sets for these
Week 2
40 lbs x 20 yds
45 lbs x 20 yds
50 lbs x 20 yds
Week 3
55 lbs x 20 yds
55 lbs x 20 yds
60 lbs x 20 yds
Week 4
65 lbs x 20 yds
70 lbs x 20 yds
75 lbs x 20 yds
60lbs
65lbs
70lbs
 
Curtis Schade – May 2017
“The Relentless Mindset”
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