Operation Werewolf
by Paul Waggener and Sky Lemyng
REAVER
“What is good? Whatever augments the fe feeling eling of power, the will to power, power itself, in man. What is evil? Whatever springs from weakness. What is happiness? The feeling feeling that power increases- that resistance is overcome.” ~ Friedrich Nietzsche, The Antichrist
Table of Contents Introduction Understanding REAVER Training Days How to Progress Finishers Advanced / Alt. Movement Trial and Ordeal Feeding Fe eding Blueprint Blueprint Food Choices
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Scenarios FAQ Author Bios
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Cover Art by Kevin Seawell Logo by Paul Waggener Assembled by Maher Sagrillo Writing by Paul Waggener and Sky Lemyng
www.operationwerewolf.com www.vengeance.me
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Introduction To REAVER
Beore we embark on any endeavor, chart any journey, we have to know where it is we are going. On cannot set a course with no idea o a destination. I have seen hundreds o guys get into liing and struggle or years with mediocre results, putting in hour aer unsatisying hour at machine and barbell rack, all the while wondering why they aren’t “jacked,” or “ripped,” or “strong,” or whatever word it is that defines what they think their end game is. Tey attain mediocre result because they have no clear concept either o destination nor o the terrain they must cross- they set out like the Fool, wandering aimlessly rom program to program, adhering to one thing only as long as it remains resh and new, beore skipping to the next, while loudly claiming what “worked” or “didn’t work” or them aer a ew weeks o halfearted effort.
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Here is the Hidden Truth of All Things WE WILL WI LL ALW ALWA AYS OB OBAIN AIN HE HE R RESUL ESULS S WE DESERVE HROUGH HROUGH DISCIPLI DISCIPLINE, NE, DEDICAION, DEDICA ION, AND FANA ANAICAL ICAL ADHERENCE ADH ERENCE O WORK EHIC. Tis holds true across every plane o lie. In our work, our study, our relationships with other humans, our training- everything. I our dedication and work ethic are lacking, we will get just as we deserve- mediocrity. We will condemn ourselves to a lie o “almost.” Almost strong. Almost successul. Almost interesting. We will typiy the meaning o the word “average,” and become a low and mean shrine to Boring and Normal. We will likely apply ourselves to everything in this ashion, and die an average death at an average age, while our average children argue over our modest possessions. But there is another choice. Another way. We can live within the burning mouth o that devil called rial, and worship at the iron-hard altar o Ordeal. With planning and efficiency, we can attack this lie on all ronts like shield-gnawing berserk, with a primal scream ripping rom our throats as we spatter this world red in the blood o our conquests. We can look at everything in the same ashion, knowing that there is a blueprint, a strategy to become successul at everything we do, and we can apply it and spread it like jihad into all areas o our lives. Tis blueprint is as ollows. 1) Choose a tangible goal. Write it down, using as much specificity as possible. 2) Plan a route. Backtrace each step rom the goal itsel, like a cartographer heading into unknown lands, until you reach the place you are now, numbering each step as a specific mile marker between you and your achievement. 3) Start now. Don’t wait or the perect moment, the perect set o circumstances, the perect equipment. HE PERFEC IME O SRIKE IS ALWAYS NOW. 4) Make the goal your god. Create a visual representation o it. Fill your mind with it. Burn or it with a smokeless fire- understand that any action taken that is not in consonance with your worship o the goal, your walking o the pattern you’ve laid out toward it, is an apostasy- and all gods are jealous and without mercy. You will not be rewarded, or carried to Valhalla or a lie o uck around time. Only Reavers are allowed to walk those bloody fields, soaked in the gore o victory,, to drink rom the w victory wine ine o ascenda ascendancy ncy,, and stand to be counted aamong mong th thee mighty mighty..
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No hal measures garner the notice o the gods. When we are talking about fitness, we are talking about everything else as well. For us, physical fitness is just as important a actor as our work, our relationships, our spiritual and mental practices, because we see that within man, all is one. Each piece linked to the next like a chain laid out and connected to itsel in a circle, there must be no rusted and ragile links, or the entire chain cannot serve its purpose. When upenemy and leap into the like an opposing every line on our “Get It Done” we listwake like an soldier, thisday Reaver path becomesarmy, clear.seeing Everything is opposition, resistance, that we are blessed by the gods o war and struggle to test ourselves against. Each rustration, obstacle, blockade- all are challenges sown into our path by ate itsel, and we have only two choices: the heart pounding thrill o success or the soul-crushing weight o ailure. We must also remember that there are two kinds o ailure in this lie: the first kind that comes rom attempting and not succeeding, which is a kind o victory, because we have embraced the bloody struggle itsel, and we arise rom our deeats with blood on our teeth and a ull heart, ready to strive against our oe once more and bury him this time with a roar o revenge. Te second kind is the ailure that works its way into the heart o the man who becomes nothing. Tis kind o ailure is the ear o attempting, the ear o being a ailure, which makes a man a ailure already. His terror comes rom a desire to preserve his reputation by never undergoing time in the gladiator pit called risk- but in so doing, he may ool the weak, but stands naked as a coward beore strong men. When we approach our physical training, we must adhere to these same principles, to these same righteous concepts. Each session must be perormed as a holy ritual to the goal we have made our god, and those prayers must be made honestly, with complete devotion, or we are perorming a blasphemy to our own sel created gods, and working only toward our own damnation. With this in mind, we asked ourselves, what is the goal? What are we training or? From there, we answered those questions and penned Te Reaver.
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Tis program exists as a scripture o strength, a sutra o savagery. It is designed or those who want to walk the Reaver road: powerul, explosive, lean, pure, and conditioned. Te the nutrition consonance andthat is built to keepunctional, the body muscled while trimming away excess,section leavingretains behindthis a carved physique is capable, strong, and agile. Te route was planned through experiential programming. With years o training and instructing combined, the way was cut with intention and efficiency, utilizing what we believe to be the mostchallenging and effective methods o strength, conditioning and nutrition planning- the steps are there to be walked. For you, the reader, the would-be Reaver, the challenge is to begin, and to make this program your holy writ, your grimoire, your gospel. o approach it with fire in your eyes and in your heart, and adhere to it like a zealot.
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Understanding the REAVER Training Program Tis is an extremely dynamic 6-week weight training program designed to push an individual up to and beyond what they think they are capable o doing. It leaves out nothing. When perormed as prescribed, all 3 o the body’s energy systems (phosphogenic, glycolic, and aerobic) will be thoroughly taxed by the end o each training day--ultimately resulting in a much stronger, aster, resilient and mentally tougher athlete. Best o all, once the trainee is well aware o the program’s design, he can complete a ull training session in about 40-45 minutes. Tis is because each training day is comprised o 3 “blocks” or components which take only 10-15 minutes to complete---each one addressing a different energy system in a hierarchical order:
Reverse Pyramid Training - o deeply stimulate the nervous system, rapidly triggering the growth o strength and muscle fiber density.
Interval Assistance Work - o quickly address weak links in the body and efficiently aid in muscle hypertrophy while simultaneously providing the ertile ground to expand one’s endurance and cardio vascular capacity.
Finishers - Short lived, but extremely demanding bursts o sustained effort designed to gradually expand the boundaries o the trainee’s work capacity, explosiveness, and resilience under stress.
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Reverse Pyramid Training (RPT)
Simply put, RP is the reversal o traditional weight training programs. With the heaviest set perormed first, aer properly warming up o course, one will perorm better and complete more repetitions due to being more “resh”. We all want to do more reps with our heaviest set, right? Right. Another bit o reasoning behind RP is that perorming compound movements under such heavy loads causes a much higher degree o CNS activation, triggering greater motor unit recruitment within the muscle cells. Tink o it as an “activation set” which ully awakens the body’s strength potential. With more muscle cells being “turned online” via the nervous system, more muscle fibers will be recruited. Tis effect lasts or several minutes. It’s your body’s hardwired response to enduring a major stress or threat. But to the weight lier, it’s a technique implemented to make all subsequent sets eel less demanding. As a result, it becomes much easier to perorm higher repetitions with slightly lighter weights, thus maximizing the overall training effect.
Finding Your One Rep Max (1RM)
Experienced weight liers already know the drill. However, not everyone is experienced. Finding your 1RM is necessitated by this program. Just like all other barbell based programs worth a shit, one absolutely must know their 1RM or the squat, bench press, deadli and military press in order to properly perorm RP.
Warming Up for the Heavy Set
Keep in mind that this is the only warm-up necessitated by the program. Te ideal way to prepare or the heaviest set while avoiding injury and atigue is to perorm 1 “empty bar” set and 3 weighted “ramp-up” sets, gradually increasing the weight or only 1-5 reps per set. o keep it simple and time efficient, begin with a weight that is 60% o your working weight (the first and the heaviest set) and perorm 5 reps. Rest 1-3 minutes, then perorm 3 reps at 75% o the working weight. Finally, aer another 1-3 minute rest, perorm 1 more rep using 90% o the working weight. It goes without saying that extra warm-up sets should be implemented i the trainee deems it necessary. Tis is completely fine as long as it does not produce atigue. Example or how to perorm the warm-up a 300 lbs back squat or 2-4 reps: • Empty Barbell Set x 10-20 Reps • 180 lbs x 5 (60%) • 225 lbs x 3 (75%) • 270 lbs x 1 (90%) •
Rest 2-3 minutes then move on to first working (Heaviest) set
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RPT Working Sets
Te first set is perormed using 90% o the trainee’s 1RM. Generally speaking, a weight which would allow one to perorm an average o 2-3 reps, stopping beore muscle ailure. Tis is the money set, with everything on the line. From week to week, the trainee should be intently ocused on improving this set above all else. Each ollowing set is reduced in weight by 10%, allowing or 2-4 more reps. Between all 4 working sets, 2-4 minutes o rest is necessary in order to perorm at an optimal level. I a client o mine asks me why they aren’t improving on their X, the first question I ask them is, “How long are you resting between working sets?” Example o RP Working Sets: • 300 lbs x 3 (heaviest set - all-out-eff all-out-effort) ort) • 270 lbs x 6 • 245 lbs x 8 • 220 lbs x 1 • All weights round up/down to the nearest 5 lb increment.
Interval Assistance Work (IAW)
Consider this the transitory period o the training session. With the phosphogenic system severely hit and the necessary neural stimulations made, we turn our attention to depleting the body’s typically abundant glycogen storage and a very orgiving aerobic system. We’ll be doing this by quickly hopping between strength-based, muscle building movements in rapid succession. Te movements have been selected in order to 1.) bring up any weak links in the kinetic chain and 2.) address typically under developed components o the physique in order to cultivate aesthetic as well.
On the Minute (OTM)
Tis is where the assistance work becomes interval training….and very, very, very tiring. In this IAW training block, every set is perormed “on the minute”. Tis means i the individual is perorming 5 sets o 5 reps on bench press, they start set number one at 0:00, set number two at 1:00, so on and so orth. I the first set o 5 reps takes 15 seconds to perorm, then there has been made a 45 second rest period. Fatigue will quickly set in and i the appropriate weight selection has not been made it will either be way too easy or, more common, impossible to perorm all o the prescribed reps. Selecting the right weight will take some experimentin experimentingg and tweaking to get right or most people. I suggest choosing a weight which could be perormed 3 reps higher than the given rep range with good orm and going rom there. Again, make adjustments as needed.
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Te IAW is built upon 15 total sets (comprised o 5 different exercises) and thereore should only take 15 minutes to complete. Tereore, it is suggested that this circuit, i you will, be set up and arranged beorehand in a manner which the trainee may quickly change rom movement to movement in order to comply with the time constraint. Example o timing and movements: • B1. Incline Bench Press 5x5 • Set on onee begin beginss aatt 0:00 and ends at 0:13. Re Rest st un until til 1:00 • Set two begins at 1:00 and ends at 1:15. Rest until 2:00 • Set three begins at 2:00 aand nd eends nds at 2:16. Res Restt un until til 3:00 • Set o our ur begins at 3:00 aand nd eends nds at 33:18. :18. Res Restt un until til 4:00 • Set five begins at 44:00 :00 aand nd en ends ds aatt 4:12 4:12.. Rest until 5:00 • Begin all sets o B2. in the same ashion until 9:00 • Begin all sets o B3. in the same ashion until 12:00 • Begin all sets o B4. in the same ashion until 14:00 • One minute le to do all reps o B5.
Finishers
Could also be reerred to as puke inducers or soul crushers. Tese are implemented to squeeze out any remaining glycogen, set aflame the cardiorespiratory system, and/or at least leave the trainee with a proound sense o sel-doubt as to whether or not they’ve chosen the right training program. I someone claims that they’d like to go or a jog aerwards, they should either do so because they genuinely enjoy the unnecessary punishment or they should consider using heavier weights, less rest, or better orm. For the battle scarred veterans o hard training, it is suggested that they immediately perorm this final training block aer a 3-5 minute break o the first two training blocks. For the less experienced or more out o shape, using these finishers as morning conditioning is acceptable. Forstill thereap evenquite less capable, perorming these brie bouts o exertion can be done on “off days” and a bit o benefit.
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Day One Block 1 - Military Press RPT A1. 3 Warm-up Sets (not counting the empty bar set) Set #1. 5 reps @ 60% o First Working Set (FWS) Set #2. 3 reps @ 75% o FWS Set #3. 1 rep @ 90% o FWS……………….1-3 minutes rest between all sets A2. 4 Reverse Pyramid raining (RP) Sets Set #1. 2-4 reps @ 90% o One Rep Max (1RM) Set #2. 4-6 reps @ 80% o 1RM Set #3. 6-8 reps @70% o 1RM Set #4. 8-12 reps @60% o 1RM..................2-4 minutes rest between all sets
Block 2 - IAT B1. Landmine Press 5x5 B2. One & ⅓ DB Lateral Raises 4x6 B3. Barbell Push Press 3x8 B4. Cable Face Pulls 2x12 B5. DB Front Raises 1x25………………….All movements perormed “On the Minute” (OM)
Block 3 - Metcon Finisher C. Single Arm Kettlebell (or dumbbell) Snatches Wk1. 4+4 Reps (le arm + right arm) x 16 Sets x OM Wk2. 5+5 x 15 Sets x OM Wk3. 6+6 x 14 Sets x OM Wk4. 8+8 x 12 Sets x OM Wk5. 10+10 x 10 Sets x OM Wk6. 5 Minute AMRAP ES (goal o 100 reps)
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Day Two Block 1 - Deadlift RPT A1. 3 Warm-up Sets Set #1. 5 reps @ 60% o First Working Set (FWS) Set #2. 3 reps @ 75% o FWS Set #3. 1 rep @ 90% o FWS……………….1-3 minutes rest between all sets A2. 4 Reverse Pyramid raining (RP) Sets Set #1. 2-4 reps @ 90% o One Rep Max (1RM) Set #2. 4-6 reps @ 80% o 1RM Set #3. 6-8 reps @70% o 1RM Set #4. 8-12 reps @60% o 1RM..................2-4 minutes rest between all sets
Block 2 - IAT B1. Barbell Front Front Squat 5 Sets x 5 Reps B2. Barbell Hang Cleans 4x6 B3. Barbell Bent Over Row 3x8 B4. Hanging Leg Raises 2x12 B5. Forearm Plank Hold 3-5 minutes………………….All movements perormed “On the Minute” (OM)
Block 3 - Willpower Finisher C. Slow Farmer Carries w/ 70-80% Deadli 1RM @ 3 to 4 seconds per step Wk1. 3 Sets x 45 seconds (~30-40 eet).......2 minute rest period Wk2. 4x45 sec……..2 min rest Wk3. 3 x 60 sec…...90 sec rest Wk4. 4 x 60 sec…...90 sec rest Wk5. 3 x 75 sec…...75 sec rest Wk6. 4 x 75 sec…...75 sec rest
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Day Three Block 1 - Bench Press RPT A1. 3 Warm-up Sets Set #1. 5 reps @ 60% o First Working Set (FWS) Set #2. 3 reps @ 75% o FWS Set #3. 1 rep @ 90% o FWS……………….1-3 minutes rest between all sets A2. 4 Reverse Pyramid raining (RP) Sets Set #1. 2-4 reps @ 90% o One Rep Max (1RM) Set #2. 4-6 reps @ 80% o 1RM Set #3. 6-8 reps @70% o 1RM Set #4. 8-12 reps @60% o 1RM..................2-4 minutes rest between all sets
Block 2 - IAT B1. Incline Bench Press 5x5 B2. Weighted Chin Ups 4x6 B3. Weighted Dips 3x8 B4. Kroc Rows 2x12 B5. Push Ups 1x25………………….All movements perormed “On the Minute” (OM)
Block 3 - Metcon Finisher C. Double Kettlebell (or Dumbbell/Barbell*) Complex [Perorm 2-3 total rounds. Rest 2-3 minutes between each round. Pause 15-30 seconds between each movement o the complex as needed.] Week One: 1. urkish Get-Up 1 perectly controlled repetition per side 2. KB Military Press x5 Reps 3. KB Front Squat x5 Reps 4. KB Double Clean x5 Reps Wk2 - Wk6: +1 rep each week to the Military Press, Front Squat, and Double Clean or a total o 10 reps by the sixth week. *Use a dumbbell or the Get-Up and then switch to a barbell or the ollowing movements i you don’t have access to kettlebells.
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Day Four Block 1 - Back Squat RPT A1. 3 Warm-up Sets Set #1. 5 reps @ 60% o First Working Set (FWS) Set #2. 3 reps @ 75% o FWS Set #3. 1 rep @ 90% o FWS……………….1-3 minutes rest between all sets A2. 4 Reverse Pyramid raining (RP) Sets Set #1. 2-4 reps @ 90% o One Rep Max (1RM) Set #2. 4-6 reps @ 80% o 1RM Set #3. 6-8 reps @70% o 1RM Set #4. 8-12 reps @60% o 1RM..................2-4 minutes rest between all sets
Block 2 - IAT B1. Straight Leg Deadli 5x5 B2. Sissy Squat 4x6 B3. Box Jump 3x8 B4. Goblet Squat 2x12 B5. Long Jumps 1x25………………….All movements perormed “On the Minute” (OM)
Block 3 - Metcon Finisher C. Single Kettlebell (or dumbbell) Complex [Perorm 2-3 rounds per side. Perorm all movements on one side beore going to the next side. Rest 2-3 minutes between each round. Pause 15-30 seconds between each movement o the complex as needed.] Week One: 1. wo Arm Swing x15 Reps 2. Single Arm Clean to Press x 5 3. Single Arm Clean to Squat x5 4. Alternating (L to R) Swings x20 5. Get-Up x 1 on each side 6. wo Arm Swing x15 7. Single Arm Snatch x5 8. Single Arm Swing x5……………...Rest 2-3 minutes, then perorm on the opposite side. Wk2 - Wk6: +1 rep to each Clean to Press, Clean to Squat, Single Arm Snatch, and Single Arm Swing or a total o 10 reps by the sixth week.
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Day Five (Optional) Block 1 - Weighted Chin-Ups RPT A1. 3 Warm-up Sets Set #1. 5 reps @ 60% o First Working Set (FWS) Set #2. 3 reps @ 75% o FWS Set #3. 1 rep @ 90% o FWS……………….1-3 minutes rest between all sets A2. 4 Reverse Pyramid raining (RP) Sets Set #1. 2-4 reps @ 90% o One Rep Max (1RM) Set #2. 4-6 reps @ 80% o 1RM Set #3. 6-8 reps @70% o 1RM Set #4. 8-12 reps @60% o 1RM..................2-4 minutes rest between all sets
Block 2 - IAT B1. Seated Cable Rows 5x5 B2. One-Arm DB Row 4x6 each side B3. Wide Grip Pull-Up 3x8 B4. Stiff Arm Cable Pull-Over 2x12 B5. Pendlay Row 1x25………………….All movements perormed “On the Minute” (OM)
Block 3 - Metcon Finisher C. Double Dumbbell Complex [Perorm 3 rounds on week one. Rest 2-3 minutes between each round. Do NO pause between each movement o the complex.] • Dumbbell Alternating Jump Lunges x5 each side •• • •
Burpee Presses Dumbbell Frontx5Squat x5 Renegade Rows x5 each side Mountain Climbers x10 each side
*Each week make a training variable change in order to make this complex more difficult. A good example would be to decrease the rest period by 30 seconds on week two// Increase the rep ranges by 2-3 reps on week 3// Use slightly heavier dumbbells on week our// Add a ourth round on week 5// Perorm as many o these tweaked out rounds as possible within a 15 minute time rame by week six.
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How to Progress In order to reap noticeable results rom this program, the proper progressions must be made rom week to week without ail. Without adhering to this act, gains will be insignificant at best. Weekly progressions or RP can be as simple as not increasing the weight until all o the upper rep ranges have have been met. So, because RP calls or 4 sets o 2-4, 4-6, 6-8, and 8-12 reps, stick with the same weight until 4 sets o exactly 4,6,8, and 12 reps are achieved with antastic orm. However, once all o the rep ranges or all o the RP sets (or any given movement) have been achieved, the trainee must begin to intelligently increase load or the ollowing week. Novice liers can get away with increasing all o the sets once the upper rep range has been met. Increasing by five pounds or the upper body lis and ten or the lower body lis each week is a good place to start. It would look something like this: • Week One Back Squat: 300 lbs x 3; 270 lbs x 6; 245 lbs x 8; 220 lbs x 11 • Week wo wo Back Squat: 300 lbs x 4; 270 lbs x 6; 245 lbs x 8; 220 lbs x 12* • Week Tree Back Squat: 310 lbs x 2; 280 lbs x 5; 255 lbs x 8; 220 lbs x 12** *Te upper rep ranges have finally been met. Next week all sets get +10 lbs. **Te process o fighting or a solid 4,6,8,12 has begun again. Challenge accepted. Intermediate and advanced liers know their days o increasing weight on all o their sets a way behind them. For them, it is suggested that they treat each set independently, adding weight to only one o the 4 working sets on the weeks ollowing a perect re range score: • Week One Back Squat: 350 lbs x 3; 315 lbs x 5; 285 lbs x 8; 255 lbs x 12 • Week wo wo Back Squat: 350 lbs x 4; 315 lbs x 6; 285 lbs x 8; 255 lbs x 12 • Week Tree Back Squat: 360 lbs x 1; 315 lbs x 6; 285 lbs x 8; 255 lbs x 12
Assistance Work Progression (Blocks 2)
Assuming the trainee has honed in on the ideal amount o weight or each movement, it’s recommended that same weights be used week aer week until they can perorm all sets or the maximum number o reps. Aer they have accomplished this they can increase the load or each movement by five pounds and build back up again. More experienced liers are encouraged to use more advanced progressions o the assistance movements laid out in the base program. My suggestions can be ound below in the section “Advanced Movement Options”.
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Finishers - Block 3 Suggestions
Tis training block is popular or being interchangeable and adaptive to the athlete’s particular schedule needs. In the beginning, some may posses the conditioning and raw energy required in order to successully jump right in aer finishing blocks 1 and 2. Others may be completely destroyed at this point and may need to do block 3 as a separate workout altogether. Perhaps using block 3 as an A.M. asted cardio (and blocks 1-2 as a P.M. liing session) works better or some. Others may choose to do the block 3 finishers as rest day workouts in between liing days. No matter the structure, first make sure it works and get it done. Ten, aer the natural adaptations have cemented and conditioning levels have increased, strive to build up the resilience to complete all 3 in a row.
Day One Finisher - Programming Snatches
Weeks 1-5 are gradually progressed in terms o volume and intensity. Tis is primarily intended or the complete beginner to ollow without question. It’s also a great way or the deconditioned or recovering athletic to build back up to or beyond their ormer capabilities. For people who regularly implement heavy KB snatches into their training regimen, a 5 minute AMRAP (with the goal being 100+ total reps) may prove to be more appropriate or their level o conditioning. I so, these people should not bother with weeks 1-5.
Proper Snatch Weight Selection
A grown male weighing in under 220 lbs, with hard-style Russian kettlebell liing experience, should be using nothing less than a 24 kg bell when perorming snatches. I he is experienced and weighs over 220 lbs, a 28 kg bell is more appropriate. Men 65+ years can get away using 20 kg. For ladies up to 130 lbs, with similar experience, a 12 kg bell is recommended or snatches. Over 130 lbs, a 16 kg bell is suitable. Te weight drops back down to 12 kg or women 65 years and older. (Yes, a dumbbell can be used in place o a kettlebell. However, using the kettlebell is ar superior in the development o this extremely dynamic movement.) For those who lack experience or who haven’t built up the proper technique, these standards obviously don’t apply. Learn the movement at a manageable weight, and then progress towards heavier and heavier bells as the skill becomes developed. wo schools o strength, Strong First and Wol Brigade Gym, should be the initial source o kettlebell technique inormation by the complete beginner.
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Day Two Finisher - Farmer Carries
It’s oen said that we are only as strong as our grip. Others claim that it’s the strength o our core or o the lumbo-pelvic-hip complex which determines our total power output. Some people just want super domineering upper traps. Oppressively heavy and awully slow armer carries is how we will address all o this. I will repeat that again. Tese should be perormed HEAVY and SLOW. Anyone can quickly carry something heavy or a short burst o time beore throwing it on the ground with a sigh o relie. All this does is make them look like they’re going to shit their pants while missing out on most o the benefits o building ull body strength and an unmatched level o mental toughness. Whether it be a loaded trap bar, heavy dumbbells, kettlebells, or five gallon jugs, it does not matter. What is important is a perect starting position. Deliberately dead li the objects off the ground and assume this position: Shoulders packed down and back. Lats fired. Upper and lower traps engaged. Chest proudly rising upwards. Grip locked tight as humanly possible (in turn the grip fires most o the arm and shoulder musculature). Abdominals completely engaged. Eyes orward. Chin up. Now the slow walking carry is ready to begin. In order to achieve the correct timing and pace, predetermine how many seconds each step o the carry should take. Four to Five seconds per step should do the trick. Te hard part is staying composed throughout the walk and putting the weight down with confidence. Don’t drop it like a pussy.
Day Three Three Finisher - Double Kettlebell Complex
Tis complex begins with a (preerably) heavy get up and ends with oundational movements. raditionally, get ups are used in the kettlebell training world in order to cultivate true shoulder stability while synchronizing the mind, breath and body mechanics o the lier. Every movement which ollows a get up is likely better perormed due to the brie yet influential weighted meditation. meditati on. Don Don’t ’t skip these. A single bell is used or the get ups. Inexpe Inexperienced rienced tr trainees ainees should learn the movement using a lighter weight (25-40 lbs/ 12-16 kgs or men; 15-25 lbs/ 6-12 kgs or women) with the goal o achieving a flawless get up using a weight which equates to at least 40% o their own bodyweight. For the ollowing double bell movements ollowing the get up, one should select the appropriate amount o weight based on the recommendations in the aorementioned “Proper Snatch Weight Selection”.
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Day Four Finisher - Single Kettlebell Complex
Not much to make note o here. All o the training advice or this complex can be ound in prior sections. Perhaps just reminding the reader that this complex is to be perormed all the way through on one side beore going to the next is at that needs to be said. Also, just as with all o this cardio-strength training, orm and quality o execution will always produce a much better training effect than simply speed and sweat. It’s much more tiring to perorm 5 perect single arm swings than 10 shitty ones.
Day Five Finisher - Double Dumbbell Complex
I’ve reerred to this complex in the past as “Te Universal Destroyer”. I the right amount o weight has been selected (same weight used throughout its entirety), no man will enjoy doing this. However, the sense o accomplishment aerwards will be poignant. I’d recommend starting with 15-20 lb dumbbells or most woman and nothing less than 35 lb dumbbells or most men.
Training VS Recovery Schedule
Te core o this program hinges upon a our day split which is cycled through week aer week or six weeks. Aer 6 weeks, taking a deload week is ideal beore b eore starting a new cycle. In order to thrive in this program during the cycle, complete rest days should be had throughout the week. I the trainee is ully adhering to the program, rest days will seem completely necessary. I rest days seem silly, perhaps they should read the book a ew more times. Staggering on and off days is the most simple way to approach rest days. A simple: M,W M,W,F ,F,Sa ,Sa training schedule should do the trick. However, on any given week, i lie says all 4-5 days o training must happen on consecutive days (M-F or example), then do it. Just make complete rest and relaxation top priority when the off day may actually occur.Te main thing we want to avoid when taking rest days is having two rest days in a row. I at all possible, make sure this doesn’t happen. More than one day o down time and the nervous system will down regulate to a lower gear due to the lack o requency---thus making it more difficult to produce orce and explosiveness. We want to create a 6-week bubble o requent, unbroken intensity. Over eed a fire and it will quickly extinguish itsel. Conversely, too much air and open space, the burning embers o transormation cannot stay aflame.
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Advanced and Alternative Movement Options • Landmine Press Press-- o better challenge the core, switch to a Single Arm Landmine Press*, Single Arm Dumbbell Overhead Press. A Dumbbell or Kettlebell Military Press may be implemented instead. • 1 & ⅓ Lateral Dumbbell Raises Raises-- o make this more difficult, add a 1 count pause at the top o the rep, a 3 count negative, and never lower the weight all the way down until the set is over. • Barbell Push Press Press-- Advanced liers should implement a Hang or Full Clean to Press. Using a barbell is preerable. KBs or DBs are fine substitutions. • Cable Face Pulls Pulls-- Barbell Hang Cleans instead o Face Pulls, orever. • DB Front Raises Raises-- DBs, Olympic plate, KB, doesn’t matter. o make this movement more challenging, utilize a 3-0-1-1 liing tempo. Tat’s a 3 count descent (negative/eccentric), no pause at the bottom (which should not go any lower than the navel), a one count ascension (positive/concentric), and a one count pause at the top o the rep (eye level). o make matters even worse, perorm them lying on an incline bench. Facing the bench, straddle it so the body is pronated and support the chest on the back rest set at about 30-45 degrees. • Hangin Hangingg Leg Raises Raises-- oes to Bar Leg Raises, L-Sits or 30 secs, incorporating 4-5 second negatives, or adding weight to the ankles are acceptable examples o more advanced options. • Forearm Plank Plank-- Although building up the endurance to strictly hold plank or 5 minutes is plenty, some people just need more. Working up to a 3-5 minute Hollow Body or Crow Pose is a perect progression and quite the indicator or advanced core development. • Incline Bench Press Press-- Heavy Incline Dumbbell Presses are a great alternative. Especially or those o us lacking pectoral development. Te lack o chest adduction in the standard bench press has been oen cited as the number one reason one many o us may be strong at the movement yet lacking in the chesticle department. Also, it’s worth noting that DB presses will address shoulder instability in a way barbell presses typically will not. • Weighted Chins and Pull ups ups-- It goes without saying that regular, bodyweight chins should be used i they are challenging enough on their own. Incline or ground rows are the best regression o chin ups. I never allow clients to perorm banded chins or pulls. Instead I make them build up to 5x15 on ground rows using gymnastic rings or RX straps. On the other end o the spectrum, muscle-ups are an ideal progression to weighted chins or pull ups. An exciting and tiresome way to demonstrate to onesel, that finally, all o those weighted chin ups and pull ups paid off. • Weighted Dips Dips-- Same suggestion rom above applies to dips as well. Leg supported bench dips are to be used beore graduating to hanging dips. Regular hanging dips beore progressing into weighted dips. For the relatively advanced, pseudo planche dips and/or wall-supported handstand push ups are a excellent progression.
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• Push Ups Ups-- Graduating rom standard push ups into pseudo planche push ups is ar superior than simply just doing more push ups. In the same ashion, ew will be able to progress to crow push ups. I you are one o the ew: do it. • Straight Leg Deadli - Hesitant to suggest doing anything different here. However However,, h heavy eavy dead stop swings or “power swings” are an excellent way to supplement one’s deadliing and swing technique all the while upping athleticism and the aerobic nature o interval training. • Sissy Squat - Don Don’t ’t be araid o these. Using a leg extension will work the quads, yes, but no isolation exercise will ever truly belong in this program. o advance this movement, other than adding weight o course, use a 3-1-1-0 tempo (that’s 3 counts down, 1 count pause at the bottom, 1 count to come up, no stopping at the top) and only lower down to parallel. • Box JJump ump - Add a weight vest, jump to a higher box, or both. • Goblet Squat - PSA concerning these: hold the weight out in ront. A Ass o opposed pposed to resting the weight against the chest, it should be held 8-10 inches away rom the body. Te upper arms should not make contact with any part o the torso. Automatic, intense core, chest, and shoulder engagement indicates that one is in a proper starting position. Lower the hips bring the elbows to the inside o the knees every repetition.
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Trial and Ordeal
This life is war. Te entirety o an individual’s progression to the higher levels o sel is based on the twin pillars o rial and Ordeal. It is rom these principles that the triad o Physical, Mental and Spiritual strength are created. Tese towering and awul monoliths are the altar upon which we sacrifice our lower sel daily, in order to give everything we are now or everything we know we can become. Without the trial o our developing abilities through resistance, experienced both internally and externally, there can be no honest assessment o ourselves and our progress, and without true ordeal, we cannot know how hot the inner fire burns, or i there is ash in a hearth that we thought burned brightly.
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What differentiates the two is that a trial is something to be looked orward to, a real chance to pit onesel against some kind o resistance or opposition and overcome it. I he ails, he must reapply himsel to his training and attain victory when his next opportunity arises. rials come in a variety o orms and can be anything rom a powerliing meet to a street fight, a public dissertation or perormance to martial arts competition. Tey are not to be conused simply with training, as all training and practice is, by its nature, done in preparation or trials or ordeals. Let’s clear something up now, while we are on the subject: physical training does not make you a martyr or a “lion”- just showing up to li weights in order to look better naked is not some towering accomplishment. All across the world right now, soccer moms are waking up in the predawn hours to run through a workout beore loading the kids up or school. Your participation in what is or most essentially a hobby does not land you in the ranks o the immortals. No, it is trial that makes legends o men. I you use that time spent in the gym to compete, to push yoursel, break records held by those who exempliy the sport, and bring glory to yoursel and those bound to you- then you are beginning to understand the great divide between entertainmentt and real trial. An amateur perorms something, whether a writer or a martial artist, entertainmen out o pleasure- he shows up and does the work when he “eels like it,” and does so largely out o a lesser orm o sel gratification that is not in itsel a bad thing. rial, however, is sought out by the strong or a satisying eeling o true power when it is overcome. Tose who seek trial putin the work day aer day, with consistency and ocus, in order to achieve greatness in their chosen fields. Not to simply write or enjoyment, but because he wants to master the cra and change lives. Not to carve wood or stone rom a distracted place o occasional dabbling, but to bring images orth rom the raw material that will outlive generations to come. An ordeal, in contrast, is some heavy and almost always extremely painul experience, something that will push the individual to his absolute limit, where he will either endure the pressure to the end, coming through invariably transormed- or it will break him, possibly or good. No one necessarily goes looking or Ordeal- they will find you at various times throughout your lie in diverse orms and threaten to crush you beneath their weight. When they do so, it will be our fire built up rom overcoming trial aer trial that will save us rom being extinguished. Our personal orce has to become strong as we would build up a bonfirerom small stick to entire tree, one piece at a time until that fire is capable o consuming anything placed within its roaring heat. Tis fire, when it exists, is recognizable even to those who do not understand its source. For those who are initiated, and hear the call o this path themselves- they will know when they are in the presence o greatness.
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Oentimes, an inexperienced individual will mistake a trial or an ordeal. Tis usually comes Oentimes, rom what has been termed a “victim mindset,” one o the greatest enemies o personal overcoming and empowerment that exists. A victim mindset always seeks to tell us that any resistance in our path, no matter how mundane, is “out to get us,” that the universe is somehow slanted against us. Usually, these same people exhibit poor decision making and extremely unproductive behavior with an emphasis on a lack o discipline and oresight, but blame all this on “bad luck,” or some other vague orce that is holding them under its weight. We see this in present day humans chronically blaming others or their lot in lie due to oppression based on race, creed, orientation or otherwise, to the always popular “economic environment” argument or an individual’s poor decisions or ineffective liestyle. Tese same individuals are the ones constantly shouting or equality, as though by throwing enough tantrums they will miraculously become “equals” in the eyes o those they believe to be oppressing them. Only the inerior strive or equality- those seeking to make more o themselves are not interested in the concept o egalitarianism or “airness,” and reject that as a childish notion. In this lie, we will have either what we can attain and hold or ourselves, or what those stronger than we are decide to allow us. Getting caught up in victimization is something that we should be incredibly wary o and never tolerate in ourselves or those with whom we keep company. I we believe that we shape our own lives, as both the hammer, the anvil, and the material that lies on it, we have no time or such luxurious and poisonous sel delusions. Tis is a way o sight and truth, and has no desire to assign blame elsewhere or our own ailures. Tey belong to us and us alone, and should all be seen as either learning experiences to build rom in the uture, or alse paths we have taken but are now wise enough to see or what they are. Every individual who is working through this manual must absorb the concept that rial and Ordeal are holy to us- sacred rituals that are also landmarks in this wild rontier o sel creation. Tey us, both Tese our victories ourand great our depthsare oprecious pain andtosuffering. are the and toolsour weailures, hold dear, ourmoments embraceo opride themand is what ultimately will set us apart rom the hollow ghosts who are content to live as slaves and victims.
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REAVER Feeding Blueprint
Purpose - o optimize nutrition or perormance, muscle retention, and rapid at loss in subjects above 10% bodyat (men) and above 20% bodyat (women).
Approach - Implementing a moderate to high protein diet with short-term daily asts, cyclical carbohydrate restriction and strategic meal placement.
Outcome - Improved body composition, consistent energy levels, heightened mental acuity and cognition, disease prevention, quicker recovery, and perhaps, on a long enough timeline, increased liespan.
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Disclaimer : I there’s anything people lo Disclaimer: love ve to argue about besides religion and politics, it’s nutrition. Specifically sports related and/or at-loss diets. Anyone who dives deeply into an unbiased study o ood, and the affects it has on our bodies, will eventually come to the anti-climactic realization that the scientific community is completely split and undecided about what we common olk deem as act. Tere is so much we don’t know about diet and nutrition, and at the same time people somehow make great physical strides, leading seemingly super healthy lives based off the “evidence” o truly awul “scientific” studies. On the other hand, there are those who source their nutritional inormation rom the most brilliant, cutting-edge sources only to unintentionally commit dietary sel-sabotage. Scratching my head, I’ve come to the realization that while generalizations are certainly helpul, we all need to experiment with nutrition until it’s a finely tuned and craed to meet our specific, individual needs and predispositions. Te most significant disagreement in the scientific community around nutrition is whether body composition is largely a byproduct o thermodynamics (calories in vs calories out/how much we eat) or hormones (genetics+what we eat). I’ve seen people (active people) get in antastic shape using virtually every single diet out there. Whether it be simply counting calories, eating low at diets, low carb diets, going paleo, intermittent asting, or the Atkins Diet, there will always be someone that can attest to the effectiveness o one o these ood religions by pulling up their shirt and showing off their abs. Tereore, I realize that my approach to at-loss and body recomposition nutrition may not work or everyone. In the same regard, I have done my best to cherry pick the best qualities o each diet which I have ound effective (on mysel and hundreds o clients), combining it into one applicable blueprint. What ollows is a basic outline o what a day o eating should look like. Aerwards you will find a more in-depth discussion on it’s application and urther reasoning as to why this approach works incredibly well.
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Outline Morning Fast - Skip breakast altogether or have a atty morning drink/pre-training shake -0-20% o total daily calories/macros -plain black coffee, tea, or water + (optional) coconut oil/ heavy cream -*I training in the morning- Pre-raining Shake: coffee, coconut oil/heavy cream, sugar ree coffee syrup (optional), 10g whey isolate. -No ood/calories is best. Absolutely NO carbs/sugars
11am-2pm Lunch/First Meal - Break the ast midday with a small protein and at based meal. Te smaller the better. -30-50% o total daily calories/macros -at and protein w/ minimal amounts o greens/fibrous oods/nuts (on resting and training days) -No more than 10g o active carbohydrates
5pm Snack/Post Workout - Skip i possible or curb appetite/post training nutrition -0-40% o total daily calories/macros -Eat only as “needed” -at and protein (rest day) -carbs and protein (post training)
5-7pm Optimal Training Time 7-10pm Dinner/Second Meal - Largest meal. Eat BIG. Including carbs included on training days. -30-70% o total daily calories/macros -at and protein w/ as many non-starchy greens as desired (rest day) -Carbs, some at, and protein w/ plenty o non-starchy greens (training day)
The Significance of Not Eating in the Morning Simply put, this is hands down one o the best nutrition strategies or building muscle while avoiding unwanted at gain. Not only is it incredibly simple, but it comes with a massive host o extra health benefits along with its application application as a liestyle. Believing that we will lose strength and muscle by skipping a meal is 100% nonsensical, outdated bro-science. When we wake up our bodies are at burning machines. By abstaining rom ood (specifically in the orm o carbohydrates) during the first ew hours o the day, we orce our bodies to burn even more at, elevate insulin sensitivity, and even increase growth hormone.
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On going research has shown time and time again that we can ast up to 18 hours a day without experiencing muscle catabolism. I the asting window is extended up to as little as 14 hrs (a large chunk o which we can opt to sleep through), as opposed to not asting at all, the anabolic effects o eating our first meal will be much greater. Tis is largely attributed to the improvement o insulin sensitivity (thus leading to better nutrient partitioning) and the upregulation o HGH (growth hormone); the body’s natural response to being ed aer a asting period. Adopting this as a new liestyle can be difficult or many people or all sorts o reasons. Usually, imaginary, bullshit reasons. However, some may choose to slowly ease into it by pushing back the first meal by a couple hours, say 8-9am, on the first day. From there, they can increase the time 30-60 minutes each day until they’ve arrived at 12pm. Choosing to push the first meal urther is a worthy experiment and will allow or greater health benefits to occur. Still, some olks may need something to uel brain unction in the morning or at least curb the appetite beore it’s time to eat. But no matter who they are, I always suggest drinking unadulterated black coffee or plain tea (and lots o water o course) throughout the ast. However, coffee is uniquely better or asting due to the act that it contains natural hunger-blunting compounds. wo to Four tablespoons o coconut oil or 4-8 tablespoons o heavy whipping cream should added or individuals who deal with extreme morning hunger or or people who have mentally demanding careers. Tese two kinds o at products are superior or this use due to their molecular structures which have shown 1.) will not disrupt the oxidation o body at on their own and 2.) are quickly available or the brain to use as energy, enabling us to perorm without ood when duty calls. Tose o us that need to train beore the first meal should add 5-10 grams o whey isolate into this atty coffee mixture. Te author and genius behind some o the best known research on cyclical ketogenic nutrition, John callsItthis “A.M. Accelerator” It’s intended is or those who must train in theKieer, morning. willan mitigate any potentialshake. catabolic effects o use asted strength training while simultaneously not disrupting at cell oxidation. Do not exceed 10 grams o protein powder as this will spike insulin, likely hindering your body’s ability to efficiently burn at throughout the rest o the day. Simply mix the powder with a little bit o water into a creamy consistency beore adding the at and coffee to the cup. It should be noted that BCAAs are not a good alternative to this recipe whatsoever. In my opinion they are a complete rip off. Plus, this is ar cheaper.
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Food Choices When it comes time to break the ast, what we eat and the quality thereo is key. O course, weprove couldIIFYM all get works, shredded nothing but popwith tartshighly and drinking protein shakes simply to buteating polluting our bodies processed ake oods will eventually catch up to us aer they have caused the holocaust o our gut bacteria and have ravaged our brain chemistry. Keep high standards and revere yoursel. Burn a clean fire, don’t gunk it up with whatever bullshit ood-like substances o the week (weak) the empire is handing out. Best results will be had when using the highest quality natural oods. A diet rich in animal proteins, animal and plant based ats, non-starchy leay greens and strategically placed carbs are the oods which should make up the entirety o this nutrition plan. I you are a vegan or vegetarian, go home. Tat’s an eating disorder and I’m not a psychologist. Below I’ve broken down the optimal ood choices into our categories: Protein sources, Fat sources, Green sources and Carbohydrate sources.
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Only Eat Carbs in the Evening on Training Days Why? Because insulin sensitivity varies depending on time o day. In direct correlation with our circadian rhythm, at and muscleour cellsbodies react are significantly thestorage morning compared to the rest o the day. Basically, designed stronger to go intoinat mode in the morning when given the proper que. Eating the oods which trigger insulin (carbohydrates) is our ticket to get there. As insulin sensitivity naturally decreases throughout the day, it becomes more difficult or the body to absorb sugars in the evening. So at a minimum, viewing carbs as exclusively evening oods will help just about anyone become effortlessly leaner and healthier. However, we are not sedentary people. We train and break our muscles down, in need o insulin to repair and grow the tissues responsible or strength and perormance. Strength training, most preerably in the evening, but strength training in general will reawaken the muscle tissue’s ability to absorb sugars at any time o the day, so we have no need to think we’ve we’ ve “missed the anabolic boat” boat”.. Te personal trainer who told you that oatmeal and drink a glass o OJ is a healthy breakast didn’t know any better. But, he’s still totally wrong. Especially i your goal was to add a little muscle to your rame while losing some o that tire around your waist. Tis is scientific act vs conventional “wisdom” and I have the suspicion that the people reading this book are anything but conventional. Tink o each training day as having 2 parts: Part one is the at-burning time o the day (AM) and Part two is the muscle-eeding time o day (PM). Te 2-3 rest days we take each week should be seen as extended at-burning days (in regards to nutrition -- lacking carbs and perhaps ewer calories too) even though our bodies are constantly working around the clock to repair muscles, bones and organs.
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Know Your Calories and Macros Although it’s more wise to put more stock in what you eat and when, I’ve ound that organizing this approach through the lens oit’sthermodynamics and macronutrient helps more than it detracts. As we’ve all witnessed, pretty easy to not track calories andtracking macros while successully gaining mass. Just tons o ood. It’s also airly easy to quickly lose mass without tracking ood. Just starve. However, maintaining or building lean mass while simultaneously becoming stronger and losing a meaningul amount o bodyat takes quite a bit more care. Te first order o business is finding the amount o calories we need in order to more or less maintain our body weight. Secondly, we must use our findings to determine how many caloriesmust be reduced on non-training days in order to avoid a at-loss plateau. Tirdly, we will use both caloric ranges to determine an ideal macronutrient ratio. Lastly, we will determine what macros and calories go where in regards to training and rest days. Keep in mind that these are effective albeit very basic calculations. Tey need to be put to the test o being applied in real lie or about a week and then recalibrated based off results. Never stop experimenting and fine-tuning.
Calories o find maintenence calories, men should multiply their body weight by 15 and women by 13. Men and Women who are very overweight while lacking in muscle/strength development should not use these numbers. Instead, men should use BW x 12 and women, BW x 10. For example: Aer rounding down to the nearest pound, a 178.6 lb man’ man’s caloric maintenance would equal 2,670 calories (because 178 x 15 = 2,670). Tis is the amount o calories to be consumed on a training day. o settle on at-loss, ie rest day, calories simply subtract anywhere rom 300-700 calories rom the caloric maintenance number. Air on the side o less or slower at-loss and on the side o more or quicker at-loss. For example: 178 x 15 = 2,670 - 500 = 2,170 (Maintenence calories - (300 to 700) = Fat-loss calories).
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Tis is a good starting point. Our 178 lb guy can now begin applying the theory o thermodynamics to the rest o the nutritional parameters. On his training days he will aim or about 2,600-2,700 calories and 2,000-2,200 calories on rest days all the while skipping breakast and avoiding carbs until the evenings on his training days. Simply applying these caloric parameters around the rest o the outline can produce antastic results. However, we should should go to greater lengths in order to reap greater results.
Protein Te first macronutrient to be honed in on should be protein as it is the only constant figure. Fat and carbs fluctuate depending on the day. Anywhere rom 0.8 to 1.5 grams o protein per pound o body weight is sufficient. Anymore than this is unnecessary and could actually lead to excess at gain. oo much protein will trigger unwanted insulin spikes and or this reason should be used sparingly during the first hal o the day. Example: 178 lbs x 0.8 grams = 142 grams // 178 lbs x 1.5 grams = 267 When setting up a diet, I preer to see both ends o the spectrum. It gives us perspective and lots o wiggle room. On lower calorie rest days, using the lower end o the spectrum is oen beneficial. Making it within the ballpark o the upper end on training days is ideal. Another way to view this is using percentages. On training days, using 40% o the total allotted amount o calories will usually equal to about 1.5g o protein per pound o body weight. On rest days, use 25-30% o calories or protein and one will hit the lower end. Example: 2,670 calories x 40% = 1,068 calories. Divide Divided d by 4 (each gram o pro protein tein is 4 calories) is 267 grams o protein. [2,670 x 0.4 = 1,068 / 4 = 267]
Fat and Carbs Aer finding our protein number we will use the leover calories to find our at number. Whatever is leover aer at is decided upon will be reserved or carbohydrate intake. On rest days: days: Our at intake should be significantly higher than all other macros and our carbs, virtually non-existent non-existent in order to all allow ow the mos mostt at-loss tto o occur occur.. Protein remains substantial enough to prevent muscle loss.
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Setting protein to 30%, at to 65% and carbs to 5% would give our 178 lb man eating a 2,170 calorie on a rest day equates to: 162 grams o protein 157 grams o at 27 grams o carbs *When doing calculations or at intake, keep in mind that 1g o dietary at has a caloric value o 9. For example: 2,170 calories x 65% = 1,410.5 calorie calories. s. Divided by 9 (calories o 1g o at) equals 156.7 grams. [2,170 x .65 = 1,410.5 / 9 =156.7] On training days: Calories need to go back up to caloric maintenance and at levels need to drop in order or there to be plenty o room or evening carbs without spilling over. ry setting protein at 40%, at at 30% and carbs at 30%. Setting protein to 40% , at to 30% and carbs to 30% would give our 178 lb man eating a 2,670 calorie on a raining day equates to: 267 grams o protein 89 grams o at 200 grams o carbs *A macro split on training days can be 30% protein, 30% at, and 40% carbs as well. Protein remains high while allowing a higher intake o carbs.
Example Meal Plans Written below are examples o how the nutritional demands can be met, using our 178 lb man asdifferent, a reerence model. Tese are based onnot his wo bodyweight. Should your vastly differ ent, these exam examples ples verba verbatim tim will work. rk. U Use se them simp simply ly as bodyweight a guide a aer erbe having plugged in your own caloric and macro nutritional requirements first. From there, simply adjust the portion sizes to match your numbers. Tey are split in two main sections:
Scenario 1 - For days when we have time to cook and prepare meals or ourselves. Tis is most ideal or obvious reasons. We have more control over the portion sizes and ood quality o our meals. We should strive to make this our modus operandi. Tis is not difficult to do. No Excuses.
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Scenario 2 - For when lie circumstances are absolutely in contrast with our nutritional goals. I we are extremely limited on how much time we can give to preparing meals. Tese examples show quick procurement o nutrition rom decent sources. Tis will be more manageable i we are proactive enough to keep them on hand or keen enough know where to quickly spot them. Tere is no excuse or not hitting the mark every day.
Scenario 1A - Rest Day [ime to cook and prep meals]
• Wake Up -Plain Black Coffee or ea [ 2-3 cups] otals: Zero Calories • Noon -Whole Egg Omelette or Scramble -6 whole Eggs, 2 thick cut Bacon slices, ½ cup o shredded Cheddar Cheese, 1-2 cups o non-starchy veggies/leay greens* as desired. Add any herbs, spices and zero calories hot sauce to taste. (Use zero calorie olive or coconut oil cooking spray or use the grease rom the bacon to cook with.) otals: 780 calories/ 2g carbs/ 58g at/ 58g protein • Dinner -Dog Food Sauté-1lb Ground Bee (85/15), ½ cup Unsalted Cashews, 1 tbsp Butter. Lightly sauté cashews in butter until golden brown, then add ground bee. I you trust your gut, only brown the outside o the bee. I you wish, serve over a big handul o baby spinach in a bowl. op with any herbs, spices, mustard or hot sauce to taste. otals: 1,380 calories/ 16 carbs/ 105g at/ 94g protein Daily otals: 2,160 Calories/ 18g carbs/ 163g at/ 152g protein *Don’t obsess over tracking small amounts o leay greens. Te caloric impact o non-starchy greens is miniscule, pretty much only providing some fiber and healthy micronutrients.
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Scenario 1B - Training Day
[ime to cook and prep meals. raining in the A.M.] • Wake Up -A.M. Pre-raining Shake -10g Whey Isolate, Blend whey isolate protein powder (~⅓ scoop, enough to equal 10g o protein) with a 3-4 tbsp o water in a mixing cup first. Once ully blended add heavy whipping cream and as much coffee as desired. otals: 247 calories/ 1g carb/ 20g at/ 10g protein •
A.M. raining
• Noon -Lettuce Wrapped Bison Burgers -8oz Ground Bison or Lean Bee, 2 slices o Jarlsberg Cheese. Wrap a 4oz patty in one lettuce op with0g a tomato slice, sriracha, or all o the above. otals: lea. 580 calories/ carb/ 38g at/mustard, 60g protein • Dinner -Chicken Stir-Fry over White Rice w/ High Carb Protein Shake -Stir Fry: 16 oz o Boneless/Skinless Chick Chicken en Tighs, 2 cups Stir Fry veggie blend (used the Kirkland Signature rozen blend), 3 cups Jasmine Rice (cooked) -Shake: 1 scoop Whey Isolate, 1 cup Quaker Oats, 1 cup Unsweetened Almond Milk, enough ice or desired thickness. otals: 1,820 calories/ 210g carbs/ 42 at/ 165g protein Daily otals: 2,722 calories/ 211g carbs/ 101g at/ 235g protein
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Scenario 1C - Training Day
[ime to cook and prep meals. raining in the P.M.] • Wake Up -Fatty Coffee -Plain Black Coffee with 2 tbsps o Coconut oil otals: 260 calories/ 0g carbs/ 28g at/ 0g protein • Noon -Salmon Fillet and Veggies -8 oz Salmon Fillet, 1 cup side o asparagus or broccoli. Use zero calorie cooking spray. Add herbs, spices, or hot sauce to taste. otals: 415 calories/ 5g carbs/ 23g at/ 45g protein •
P.M. rain raining ing
• Dinner -Steak Burritos -12 oz op Round Angus Steak (cubed), 12 oz. Steamed Red Potatoes, 1 ½ Spanish Rice (cooked), ½ cup Shredded Mexican Cheese, 2 Flour Burrito ortillas (Mission brand). Aer cooking and beore wrapping, mix all ingredients with ½ salsa, resh cilantro, and habanero hot sauce to taste. otals: 1,920 calories/ 196g carbs/ 52g at/ 161g protein Daily otals: 2,570 calories/ 201g carbs/ 103g at/ 207g protein
Scenario 2A - Rest Day
[No time to cook or prep meals. Feeling hungry] • Wake Up -Fatty Coffee -Plain Black Coffee with 2 tbsps o Coconut oil otals: 260 calories/ 0g carbs/ 28g at/ 0g protein • Noon -Sardines and Nuts -2 cans o (Wild Planet, drained) Sardines, 2 oz. Macadamias otals: 746 calories/ 4g net carbs/ 67g at/ 34g protein
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• Evening snack -Quest Bar(s)-One o each flavor: Double Chocolate Chunk, Coconut Cashew otals: 330 calories/ 17g net carbs/ 12g at/ 40g protein • Dinner -Low Carb Hot Chicken Wraps -14 oz canned Chicken (about 3 cans), 3 High Fiber Low Carb ortillas (Ole Xtreme Wellness Brand), 1 whole avocado, Frank’s Hot Buffalo Sauce, 1 scoop o Whey Isolate. -Mix the chicken with as much Frank’s as desired (it’s zero calories). Mix in the avocado as well or eat on the side. Wrap in tortillas. Mix the whey isolate with water and slam it back. otals: 764 calories/ 10g net carbs/ 28g at/ 96g protein Daily otals: 2,100 calories/ 30g net carbs/ 136g at/ 170g protein
Scenario 2Bor -prep Training Day [No time to cook meals. raining in the A.M.] • Wake Up -A.M. Pre-raining Shake -Plain Black Coffee with 1&½ bsp o Coconut oil and 10g (⅓ scoop) o Whey Isolate. Add 2 tbsp o sugar ree Irish Creme syrup or the hel ov it. otals: 0 carb/ 29 at/ 9g protein •
A.M. raining
•
Noon
-4 hard boiled Eggs and 5 oz Steak cut jerky otals: 580 calories/ 29g carbs/ 22 at/ 69 protein • Dinner -Lox and Bagel Style Sandwiches -2 cans (10 oz) Kirkland canned Salmon. 1 cup Fage otal 0 Greek Yogurt. 2 Udi’s Gluten Free Bagels. Small handul o capers and chopped cucumbers. Herbs and spices to taste. Mix all o the salmon, yogurts, veggies, and herbs/spices together. Place betwixt the bagels and enjoy. -On the side, an entire 3.5 oz bag o Barbeque Popchips (gluten ree, no preservatives) -Later on as a snack, 2 packets o Quick Oats Maple and Brown Sugar made with water. otals: 1,900 calories/ 216 carbs/ 56 at/ 122 protein Daily otals: 2,713 calories/ 245 carbs/ 100 at/ 200 protein
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Scenario 2C - Training Day
[No time to cook or prep meals. raining in the P.M.] • Wake Up - Plain Black Coffee or ea otals: 0 calories/ 0g carbs/ 0g at/ 0g protein • Noon -Fatty Protein Shake -2 scoops (55g protein) o Whey Isolate, 4 tbsp o Heavy Whipping Cream, 4 tbsp Powdered Peanut Butter (to boost flavor and protein content), 1 cup unsweetened Vanilla Almond Milk. Blend together with ice or thickness. otals: 548 calories/ 12g carbs/ 26g at/ 66g protein •
P.M. rain raining ing
• Post- Post-raining raining Snack -2 Nature Valley Granola Bars and 1 Muscle Milk Shake (pro series) otals: 580 calories/ 68g carbs/ 14g at/ 48 protein • Dinner -Hot Chicken and Rice -One hal o a Rotisserie Chicken (skin, cartilage and all), 4 slices o Udi’s Gluten Free Bread, 2 cups Uncle Ben’s Instant White Rice, Dill Pickle slices and Hot Sauce to taste. I there’s time, pull the flesh rom the hal chicken and combine/mix in a bowl with the rice, copious amounts o Frank’s Red Hot, and pickles beore making the sandwiches. -Finish the evening with an entire container o Halotop Oatmeal Cookie “Ice Cream”. otals: 1,500 calories/ 168 carbs/ 49g at/ 118g protein Daily otals: 2,628 calories/ 248 carbs/ 89g at/ 232g protein
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FAQ / Trouble-Shooting Diet
What supplements should I take? 1 -Vitamin D-3 - Regardless as to whether or not you choose to ollow through with this program, do yoursel a avor a begin supplementing with V-D3 or the rest o your lie. o adequately list all o the reasoning behind this demand would require another book to be written. o put it briefly: Vitamin D controls the expression o over 1,000 genes and it’s been shown that 70% o people are V-D deficient--even those who live on the equator. People deficient in V-D have a higher risk o cancer, increased aging, brain oxytocin, immune dysunction, increased impulsive behavior, increased inflammation, reduced serotonin, reduced testosterone levels in men, reduced nerve growth and brain cell growth, and increased depression….just to name a ew. People who are overweight and those who live at higher altitudes are at an even higher risk o being extremely deficient. By simply taking 4,000 to 5,000 IU o V-D, we can avoid urther DNA damage which produces all o the aorementioned effects. 2 - High Quality Fish Oil/Omega-3 Fatty Acids - Much like Vitamin-D, this is called a supplement or a reason: you’re probably not getting enough o it through your diet--so supplement! Supplementing with 2-4 grams (mg’s o EPA + DHA) o high quality fish or omega-3 oil has been shown to decrease risk o diabetes, aid in at-loss, reduce inflammation and the effects o inflammatory bowel disease, reduce rates o heart disease, stroke, cancer, and high blood pressure. As much o the structure o the human brain are made rom these lipids, supplementing with fish oil helps with diseases such as Alzheimer’s, Parkinson’s, ADHD, Schizophrenia and Depression. Even mothers supplementing with Omega-3 have been shown to bare children with higher IQ levels to the children o mothers who were Omega-3 deficient. I we are deficient in the nutrients which influence much o our genetic and cerebral potential (V-D and Omega-3) how can we possibly expect to reach our physical, mental and spiritual potential? 3 - Creatine Monohydrate - ake 5g every day in order to naturally maximize cellular energy production. Tis is important or being as strong as possible and it’s a cheap supplement everyone should be taking. Convince your mom to get on it. Give it to your dog. One o the most well-researched supplements on the market, it’s remarkably sae or most people. It doesn’t matter when you take it. Just make sure it goes down the hatch with your fish oil and vitamin D caps at some point in the day. Everyday.
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4 - Whey Protein Isolate - Whey Isolate and its derivatives--like whey hydrolysates-- outperorm almost all other proteins when it comes to potentiating and supporting growth. However, there are other advantages which or some reason has been largely ignored by medical and nutritional experts. Whey isolate is uniquely effective at preventing oxidative stress. You heard right, whey isolate is an extremely effective antioxidant. Unlike the types o antioxidants ound in ruits and veggies (which only neutralize ree radicals i they happen to bump into them outside o the cell), the kind ound in whey isolate works within the cells like guard dogs waiting or an intruder. No longer is the annihilation o ree radicals le up to random chance. Buy a tub o powdered whey isolate (don’t trust the premixed crap in the checkout aisle) and ortiy your body on a cellular level. ry to go with a brand that is no more than 140 calories and no less than 24g protein per serving. Te lower the calorie and higher the protein ratio, the better off you will be.
What if I’m losing weight too fast? Te base o the Reaver nutrition blueprint can be easily summed up in 4 points: 1. Fast or eat nothing but mostly at and protein during the day 2. Feast in the evening. 3. Only eat carbs in the evening. 4. Only eat carbs on training days. I you are already lean (about 10-12% bodyat) and this is causing more than 1-2 lbs o weight loss per week to occur: occur: Start by increasing your training day calories by 200 (primarily rom carbs) per week until weight loss has stabilized or ceased altogether. Remember, it’s up to you to reassess the situation rom week to week. Look back at your numbers and reormulate your plan o attack. Also, remember that i your strength is increasing or at least stable, the chancethat you are losing muscle is very small. However, i you strength decreases, this is not good. Go back to the drawing board. Are you getting enough sleep? Are you resting enough between sets? Do you need more ood on training days? Are you getting a minimum o 0.8 grams o protein per pound o body weight? Tese are the kinds o questions to ask first beore jumping to conclusions.
What if I’m gaining weight too fast? Te only kind o weight which is gained quickly is at, and excessive at gain will not help you become more athletic or healthy. I this is happening, do the exact opposite o the recommendation above. Begin by reducing training day calories by 200 per week until you have either stabilized your weight or even better, begun to lose some.
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What if I’m experiencing too much fatigue? Considering you are getting an adequate amount o sleep most nights, this is most likely due to the act that your body had not adjusted to the nutrition plan. It will in time and you will become healthier inside and out by enduring the first couple o weeks (or some this may take upwards o two months) o your body adjusting and switching metabolic gears. Having been raised in a culture where sugars are consumed around the clock, our bodies become atigued when not given their drug o choice. We all have the potential to change our body’s metabolic and enzymatic environments or the better. No truce in the war or sel reclamation. You will adapt. Keep going.
I can’t eat this much at night. Isn’t that a better problem to be having compared to what you would likely be experiencing on the typical 5-6 small meals per day nutrition plan? I you need to, break up the evening east into two portions. One or the early evening. One or the late evening. When you’ve become accustomed to 16-18 hr daily asts, eating massive meals at night will become incredibly satisying and commonplace.
I’m still really hungry in the morning. Te same people who complain about this are typically the same people who complain about too much ood in the evening. I you’ve adequately easted in the evening, you shouldn’t be hungry at all the next day or several hours aer waking. We’re all grown ups here. We can deal with some hunger. Make your first meal o the day based around steak and eggs. Trow in some high fiber low carb tortillas. You won’t be hungry or the next 5-6 hours.
I’m afraid to go low carb because my Dr. said some shit… Find someone who careully studies nutrition or advice. Most medical doctors have very little knowledge about nutrition beyond that o an average high school honor roll student. It’s not a significant part o their curriculum in medical school. Most registered dietitians don’t even possess much depth in their knowledge about diets which reside outside our cultural norms. However, ketogenic nutrition clinics and medical proessionals prescribing ultra low-carbs diets or patients with epilepsy, cancer, and other ailments have finally started becoming morecommonplace. Tere’s a wealth o knowledge at your fingertips. Skip the doctor’s advice about nutrition. Never stop being your own guinea pig.
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REAVER Author Bios
Paul Waggener
Sky Lemyng
Over the last 9 years, Sky has gradually transitioned rom teaching hatha yoga and meditation to kickboxing to weightliing. Lemyng currently holds certifications through NASM and Strong First. His other interests include backpacking and wilderness survival, art making, getting lost in a black metal alHis main interests are strength culture, tribalism, bum, speculating the uture evolution o humanity, studying amily genealogy and evolutionary bioloJiu-Jitsu/MMA, and the out-o-doors. Waggener’s work can be ound in various ormats gy. on the web, as well as his own website, Anyone who has put this program to good use and operationwerewol.com is looking or a more customized training and nutrition protocol is encouraged to contact Sky at
[email protected] Paul is a writer, artist and entrepreneur best known or his creation o the Lie Reorm program known as Operation Werewol, and as a ounding member o the tribal organization known as Te Wolves.
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Lets Get Started.
