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All of the preceding is why Paul Carter and I developed a nutrition/training approach called "Primer 52." It is in fact similar to The 5/2 Fat Loss Diet for Lifters devised by TC Luoma that uses two days of very aggressive caloric restriction and 5 days of maintenance or even surplus eating. Primer 52, however, takes the idea further, focusing on fundamentals of advanced biochemistry and a specific combination of training and nutrition. The program is revolutionary in that it allows you do anything and everything you want to do as far as reshaping your body, either through increasing muscle, losing fat, or both. You literally eradicate all those catch-22s.

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Primer 52 involves 3 (or 4) different types of days, each employing a different strategy to take advantage of the enzyme systems. The type of training you select is up to you, as are the food choices, but here are some recommendations:

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1 – AMPK/Fasting Days
2 – Hypertrophy/mTOR Days
3 – Strength Days
4 – "Adaptable" Days

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Here's what a typical week looks like:
Sunday: Fasting/Cardio (AMPK activation day)
Monday: Upper-body hypertrophy/high carbs/high protein/low fat (mTOR activation day)
Tuesday: Lower-body strength/low carbs/high protein/moderate fat
Wednesday: Fasting/Cardio (AMPK activation day)
Thursday: Lower-body hypertrophy/high carbs/high protein/low fat (mTOR activation day)
Friday: Upper-body strength/low carbs/high protein/moderate fat
Saturday: Sprints or strongman/low carbs/moderate protein/moderate fat (Adaptable day)

This post was edited on 7/1/19 at 12:55 pm

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Posted by lsu777

Lake Charles

Member since Jan 2004

31576 posts

Posted on 7/1/19 at 1:40 pm to KoozieKing

Its by thib and Paul Carter....it is as always with them, science based and bad arse program. It also as usual on tnation, with thib, over complicated and hard for many to implement. If you can follow it to a T, I promise you will have amazing results. Problem is most guys, especially the crowd on here, have time consuming jobs and have families. This type of routine requires meal prep that is complicated and requires different meals for each day. Also requires different type of training each day which requires someone to be able to get it set up.

In my experience, it is very hard just to get people to track food and track their workouts. Getting people to meal prep is like pulling teeth.

Trying to get people to do all of that plus run and understand how to run a program like thib describes is gonna be difficult.

And I am saying that as someone that has his neurotyping certification, movement cert, and hypertrophy very and has every one of his programs and certifications.

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