Where there is a need there will be a resolution. I created the FD concept because I wanted it all: I wanted to be muscular, I wanted to be cut, I wanted to stay small, I wanted to be ripped. And in all that I did not want to feel like I was on a constant diet to get there. How would I be able to eat to feel great day in and day out, yet be super ripped and in shape? I pondered that dilemma for quite some time and started to brain storm solutions on how to manage being lean and not starving.

I remember particularly one day when I was in a grumpy mood. As I was walking home from the gym I realized that feeling this constant hunger is not the answer on how to lead a lean lifestyle. What would looking good be worth if I was always pissed from hunger and deprivation? The solution was to cut out all calorie dense foods and overdose on fiber and vegetables. Pretty simple. Most people manage to do it half way: they cut down a bit on starches and sugars, yet they incorporate some veggies. What I did was say bye bye to all grains, starches, sugars except for a breakfast serving.

This practice opened up the opportunity to eat myself full and content each day since veggies are extremely low calorie food and you get full BEFORE you have had a chance to overeat.

Now, never having grains like oats, rice, potatoes, cereal, bread, pasta is too depressing for most people, so that is why the FD system includes refeeds. If you google terms like zig zag dieting or cheat days, you can read more about how it works. I do not encourage cheat days as in eating junk. Junk is not healthy and my personal opinion is I do not want to soil my body with any stuff like that. To each his own.

The FD concept is so amazing I cannot even IMAGINE eating another way! I mean, it let me grow muscle AND stay lean throughout the years. It works with the human body: keeping the calories low throughout the day and overeat at night. It triggers insulin when you eat bigger meals and that is GOOD after training with weights.

Listen carefully (or read carefully is better ….; YOU should over eat while being on a calorie deficit. It means you don’t allow a surplus of calories, you just make one or two meals BIGGER so you overDO the meal. The other meals  should be kept really small so the total is still low. Usually this system works fine because people already have the tendency to “semi starve” throughout the day, then over indulge at night. Now you will do it while getting leaner and leaner!

The FD concept works for everyone who wants to stay lean yet build muscle. It works for cutting weight, it works for building muscle if you have a slow metabolism. Just the hard gainers should not do it. Hardgainers need CALORIES. Refeeds though are good for both gaining and losing AND maintenance by the way.

There is just a few draw backs: you need to REALLY eat volumes of vegetables or you’ll get hungry and you will need to avoid grains, starches and too much fat for most days except for refeed days. And those you can have as frequent as your body allows. How do you know that? Well, you TRY and see for yourself!