Muscle and Fitness Article

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Make sure you check out my article in the latest Muscle and Fitness magazine featuring John Cena on the cover. I discuss why I hate the Bulking and Cutting diet and give a more effective alternative. muscle and fitness

11 Responses to “Muscle and Fitness Article”

  1. Steve marks

    I read and like the article in muscle & fitness April issue, I have been looking for something to push me in the right direction this with some tweeting looks like will be helpful to reach my goals. Thank you

    Reply
    • Fred Duncan

      Steve, Thanks for your comments. I am glad you found the article useful. I have just finished an E-book on fasting and on a common diet set up I use with clients. It should be out in the next few months. If you have questions please feel free to ask.

      Reply
  2. Tad

    Hey Fred, I like this diet structure. I’ve been a fan of intermittent fasting for a while, but I’ve found it was difficult to put on much size when fasting most days of the week. This seems to make a lot of sense. Do you have any advice on configuring macros for this diet structure?

    Reply
    • Fred Duncan

      Tad, Thanks for reading. I just finished an E-book on this style of dieting and give a template with calories and macros as well. It should be out in the next few months.

      Reply
  3. Kasey Campbell

    Fred,
    I read your article and thought it seemed like a better way to go about my nutritional intake. I easily can put on weight but struggle getting it off like many others I’m sure. The only problem I have, is the fact that my job only allows me to train soon after waking. I was wondering if you had some tweaks to your meal/nutrition plans that would cater to a person who is going to train upon waking.
    Thanks.

    Reply
    • Fred Duncan

      Kasey, How’s it going? Thanks for reading. When I get a client I literally write their program from scratch. While I use the aforementioned template, I don’t use it with everyone. For those that workout early in the morning there are a few options and while the set up is different, a lot of the principles remain the same.

      For those that want to get lean, or slowly add mass (and lift immediately in the AM), I have them take caffeine (200mg) + 5g Leucine pre-workout and train fasted. Fasted resistance training has it’s positives and negatives but can absolutely be programmed to work well if it’s done intelligently.

      However, in order to make sure you aren’t glycogen depleted, you have to take in enough carbohydrates the night before. From there, you will stay with high amounts of protein + moderate fat post-workout until you begin to carb up the night before your next lift.

      Now, in terms of your off day you can follow a similar set up which is, lower calories/carbohydrates + fasting period + cardio. My E-Book will be out this summer and details all of this much more than the article in M&F. In it I discuss the exact supplements and dosages to use during fasts, how to find your macronutrient ratios/calories, and the finer details of fasting.

      Reply
    • Fred Duncan

      Hey Sal, Thank you for your comments. Unfortunately the book is not available yet. I am still tweaking it. It takes much longer than I anticipated!!

      Reply
  4. Wesley Carter

    Fred:
    If you are the Fred Duncan that I taught at UB, I would want the world to know that you were without​ a doubt one of the brightest students that I had the pleasure of working with, and were certainly the best that year. If I’m am addressing the wrong Mr Duncan, my compliments to you for your success nonetheless.

    Reply
    • Fred

      Dr. Carter, It’s great hearing from you! Thank you so much for the kind words. Your class was certainly the most interesting/engaging class that I took in undergrad. I will be reaching out to you in a email. I hope all is well!

      Reply

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