{"id":610,"date":"2015-07-13T03:05:32","date_gmt":"2015-07-13T03:05:32","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=610"},"modified":"2015-07-13T03:13:45","modified_gmt":"2015-07-13T03:13:45","slug":"out-of-the-ashes-or-self-flagellation-alternative-1-0","status":"publish","type":"post","link":"http:\/\/ironkladtraining.com\/?p=610","title":{"rendered":"Out of the Ashes or Self Flagellation Alternative 1.0"},"content":{"rendered":"<p>This program is not for the faint of heart. \u00a0The goal of the program would be weight loss so it would be advisable to revisit previous post on carb cycling and marcos. \u00a0My suggestion would be Carbs .5 LBM on days at work and .35 fat \u00a0 1.2-1.5 for protein. \u00a0Then evaluate first week by consulting end of week bf% and weight. \u00a0Days off would be lower carb. \u00a0 Feel free to send me some feedback. \u00a0I would suggest you take first week pic prior to starting. \u00a0Also make your peace with God in the case he decides your time is nigh. \u00a0Much Love<\/p>\n<p><a href=\"http:\/\/ironkladtraining.com\/wp-content\/uploads\/2015\/07\/OOTA-1.0-or-SFA-1.0.docx\">OOTA 1.0 or SFA 1.0<\/a><\/p>\n<p>Thought this kind of added to the theme. Lift Well<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/wzhhFRqjF_o\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This program is not for the faint of heart. \u00a0The goal of the program would be weight loss so it would be advisable to revisit previous post on carb cycling and marcos. \u00a0My suggestion would be Carbs .5 LBM on days at work and .35 fat \u00a0 1.2-1.5 for protein. \u00a0Then evaluate first week by &hellip; <a href=\"http:\/\/ironkladtraining.com\/?p=610\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Out of the Ashes or Self Flagellation Alternative 1.0<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-610","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=610"}],"version-history":[{"count":3,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/610\/revisions"}],"predecessor-version":[{"id":614,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/610\/revisions\/614"}],"wp:attachment":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=610"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}