What this is:
This blog looks at Dan Duchaine’s Body Opus through the lens of a
non-bodybuilder who’s followed this program for over three years. I offer no advice, only by observations and
experience. Body Opus was a groundbreaking
book, published in 1997. Eighteen years later, there have to been some insights
leading to improvements in the implementation of this integrated cyclic
ketogenic regimen. Reading some of Dan’s
articles in Muscle Media 2000 and his own Dirty Dieting Newsletter, we know Dan
felt there were ways to tweak Body Opus.
What this is not:
Again, I offer no advice. I’m
not an expert, just a person who was able to make Body Opus work over an
extended period and continues to follow the basic precepts of the program. I am sharing my observations and experience
in the hope others can use that to refine their use of Body Opus to achieve
their goals.
How this is going to play out (for now)
Blog post will cover the following topics:
·
Exploring The Limits of Slackness
o
Dan Duchaine used this phrase in Body Opus and
it’s a term that bears exploring. My
take on the phrase is determining the minimum effort required to accomplish a
task. Many programs fail because people
go “all out” in tackling tasks, but it’s hard to maintain that level of effort
over the long term. Putting a little less
effort, AND still knocking out the task may help you sustain a program over the
long term.
o
The flip side of the phrase (to me) means
staying committed to the program. There
is a difference between using less than maximum effort and NO effort. If the goal is to keep your carbohydrate
input under 20 grams per day, 35 grams of carbohydrates is semi-minimal
effort. Eighty grams of carbohydrates in
a day is NO effort. (p.s. We will talk
at length about my experience with the “20 grams per day rule.”)
·
Testing…testing…testing…
o
Keto sticks, blood testing, calipers, scales and
ralphing pails sound daunting from the outset.
When I talk about testing, I will share my observations and
experience. I think one insight I will
share on the whole of testing will keep you sane about it.
o
Also to consider is WHY and HOW you’re
testing. It’s one thing to know whether
you’re in ketosis or how deeply you’re in ketosis, it’s another thing to know
what that means in terms of the testing protocol you’re using.
·
Food
o
This is a broad topic. There is a lot of confusion when talking
about “low carbohydrate,” and discussing the foods I eat and don’t eat might
help you make food decisions that will keep you on track. The goal is sustaining your time on the Body
Opus program and making it as bearable as possible. Dan was deliberately vague about food choices
and I think that was to force the reader to find the foods that worked for
them.
·
Book Finds
o
Body Opus is out of print and while not rare,
available copies are priced like they are.
I’ll keep a running list of places I see the book available, current
prices and alternate ways to obtain the book.
·
The Numbers
o
The Numbers look at what’s in my training
journal. Workouts (sets/reps and
weights), cardiovascular workouts, ketone levels and bodyweight.
o
I will also share some my general nutrition
regimen, including what macronutrient combinations have worked for me.
·
Riding The Recomposition Rodeo
o
My view of the recomposition phase of Body Opus
evolved over time and I’m sure Dan would have made some
recommendations/adjustments had he lived.
o
Meal timing non-recommendations.
o
When to go back to low carbohydrate feeding.
o
Adjusting the seven day cycle.
·
The Workouts
o
Is the Depletion Workout mandatory?
o
The Depletion Workout – How much is enough?
o
Alternatives to the Body Opus workout
o
Cardio. Period.
·
Readers Say The Darndest Things
o
I take on questions from readers. I cannot emphasize enough, I’m not an
‘advice’ person, I’m an observations person.
Sometimes the best way for someone to figure out what works for them is
to hear what works for another person.
The information that is the most helpful isn’t always hard and fast
numbers, but hearing about the process used to get to those numbers.
o
I give you this warning. Finding out what works for you is a
frightening experience. You will
actually have to pay attention, keep some records and make decisions for
yourself. To add insult to injury, you will actually have to take
responsibility for your decisions.
Probably NOT what you wanted to hear, but it sits at the crux of what
Dan was trying to steer the reader towards.
Once you make Body Opus work for
you, you will not turn back. I Promise.
Well that’s what I’m planning to do.
The actual results may vary, but I promise if you’re want to know what
goes into the cyclic ketogenic lifestyle (it’s not a ‘diet’), I promise to tell
it all. Thanks for reading and stay
tuned.
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