Summary: -----------------------------------------------<br> ♦ Cycle Diet Success Story: John Paul Bryce ♦<br> -----------------------------------------------<br> Part 1 of a 2-part series. Scott is joined by Personal Trainer and Cycle Dieter John Paul Bryce, who maintains a ripped, muscular physique year-round, climbs mountains in his native Scotland for recreation, and devours a mountain of food on his cheat days.<br> <br> ♦ Enjoy food instead of fearing it ♦<br> <br> • The Cycle Diet (http://thecycle.diet/) is all about when, why and how to use cheat days and cheat meals to optimize metabolism and stay lean year-round. It’s a lifestyle, not a diet per se that is begun and ended. It’s a sustainable, enjoyable way to eat.<br> <br> • Every day, we program our metabolisms by the foods we eat.<br> <br> • Your body is a smart/optimal machine, so ignoring negative bio-physiological feedback (biofeedback) isn’t a good thing. Example: “keto flu.”<br> <br> • John Paul (JP) is 5'-9'', about 170Lbs, lives in the Scottish Highlands where he runs a very successful Personal Training business, and “walks” the Munro-class mountains (3000’+) for recreation.<br> <br> • The Cycle Diet works for John Paul and fits well within his lifestyle.<br> <br> • He divides his refeed day over two days to accommodate his Saturday’s work schedule. He eats a big cheat meal on Friday nights, then extends his refeed day through Saturday late afternoons. He returns to the healthy whole foods Saturday nights.<br> <br> • Here’s what John Paul consumed on a recent cheat day:<br> + Two large stuffed crust pizzas followed by a dozen doughnuts and four additional cakes with custard;<br> + Eight large pancakes, 3 bananas, blueberries, maple syrup;<br> + 500g ribeye steak, fries, macaroni, peas, cornflake ice cream sundae, two Argentinean pancakes with syrup and ice cream, and more mixed ice cream;<br> + Small pizza and 200g box of chocolates.<br> <br> • On Sundays, he heads straight to the mountain. The Munro climbing also provides a means to clear his mind and put things in perspective.<br> • Figuring out one’s own degree of tolerable hunger is important to the Cycle Diet.<br> <br> • There are different levels of compensation mode. Some are deep into supercomp mode, like JP and Andy; others like Scott are not quite as deep.<br> <br> • As a bodybuilder ex-competitor and prior to starting the Cycle Diet, JP tried all the fad diets: keto, carb cycling, IIFYM, low-carb, high-carb, and so on. All these have metabolic consequences.<br> <br> • Success on the Cycle Diet does require discipline. With discipline comes freedom. Being disciplined with an eating strategy allows freedom to splurge wisely.<br> <br> • John Paul eats a completely plant-based diet.<br> <br> • Research continues to support a whole-food, plant dominant diet as a way to stay healthy and reduce disease.<br> <br> **If you or someone you know struggles with food choices, check out the free resources at:<br> https://www.scottabelfitness.com/foodissues<br> <br> ♦ Find more about John Paul:<br> Website: http://www.johnpaulpt.co.uk/ <br> Facebook: https://www.facebook.com/johnpaulpt<br> Instagram: https://www.instagram.com/johnpaulpt/ or @johnpaulpt<br> YouTube: https://www.youtube.com/user/JohnpaulPT<br> <br> --------------------------------<br> Follow Coach Scott Abel Now<br> --------------------------------<br> <br> Main Website<br> https://scottabelfitness.com/<br> <br> Facebook<br> https://www.facebook.com/CoachScottAbel/<br> <br> YouTube<br> https://www.youtube.com/user/scottabelcoaching<br> <br> Instagram<br> https://www.instagram.com/coachscottabel/<br> <br> Twitter<br> https://twitter.com/CoachScottAbel<br>
