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Leaning On Jacked Street



The launch of Jacked Street is upon us and I think it's only appropriate to share my thoughts of the nearly six month programming experiment.  In this article, I'll share with you how I succeeded in getting jacked AND leaning to the tune of twenty pounds.  There are no tricks to getting jacked, there is only hard work and dedication.  How did I optimize both? Read on.

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A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers.Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals.With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness.In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.

Posted in Blog, Featured, Nutrition & Recovery, Programming | Tagged , , , , , , , , | 29 Comments

29 Responses to Leaning On Jacked Street

  1. Nice job Cali. I’m going to read this blog in between sets and while I’m on the assault bike for my inspiration.

    I could stand to lose some weight but am always afraid I’ll lose strength. Time to put up or shut up. Will you sign a permission slip for me to go to bed at 8pm every night? I’m sure my wife and kids will understand.

    Thanks again for proving it’s possible.

  2. You look like Ronda Rousey

  3. That’s freakin’ awesome, Cali!

  4. Awesome, good read. Definitely need to adhere more to the mantra that weekends are days too…

    • It helps if you don’t hate your job. I think most people take the weekends “off” to celebrate not having to be in misery for 48 hours.

  5. No Colt. Ronda Rousey looks like Cali.

  6. This is awesome! Thanks. Are there any plans in the works for PAHQ to publish a Leaning Out macronutrient nutrition protocol to accompany Jacked Street? I know you guys already have the bulking protocol, but I was wondering if there would be a similar thing for leaning out.

    • Doubtful. Leaning is a little trickier and experimenting with macros on an individual basis is what we found to be the most successful, hence our test/retest model. @John ‘s macros were completely different from mine and yet he was equally if not more successful. There are a lot of variables at play, one major factor being gender.

  7. Awesome job! Currently in a leaning out phase myself and following Jacked Street so this was just what I needed to read.

    Can’t wait to get #calijacked!

  8. Cali,

    Great read. I am on week 4 of the Anabolic Diet and week 2 of JS, so this article came at the exact right time.

    When did you work in your steady state cardio? Before a training session? Or on specific days? Currently I am working in 3-4 a week first thing and then hitting the training at night. I think eventually I want to get in a session daily, but I’m building up to that.

    Great advice on sleep. One of the first areas I neglect. Thanks again!

    • I personally did strength trained and cardio in one session – Strength first, then SS cardio. Only on rare occasions would I have to go back to fit in some step mill or treadmill. I trained every morning on an empty stomach which helps with the fat loss, as well.

      I recommend doing cardio on your leg days – for me personally, it was easier to do it on the days when my legs felt smashed because I knew the next day I’d be able avoid them altogether. Remember, that the cardio is just about burning calories, not performing or “going hard”.

  9. @cali You look AMAZING!!! Loved the summary of your process.

    “Leaning is a little trickier and experimenting with macros on an individual basis”. I’ll say. I’m on week 9 and 4 more to go.

    The bicep vein is very sexy. . . #calijacked

  10. Cali, amazing job. You look great. And jacked. I love it.

  11. Interested in getting more insight into the “too much protein” realization…is that a result of having limited calories to work with and then having to up carbs based upon performance???

    In this instance for you, how much protein was too much and what was your sweet spot with grams of protein?

    • Before I moved to Jacked Street, my training sessions consisted of a lot of constantly varied, functional movements, performed at a high intensity – ya dig? I had been doing CrossFit competitions and my programming was to develop performance in that sport.

      The “too much protein” can best be interpreted as “not enough carbohydrates”. This type of training required more carbohydrates than I was consuming. Instead, I used protein to fill that caloric void. I was eating anywhere between 200-275g protein – this was too much for ME. My training was good but not great, I was sluggish in my conditioning and tired throughout the day. When I adjusted my macros, I went with 1g per lb bodyweight. Starting around 150g and then dropping to about 130g. This sliding scale also reflected about 30% of my cals. As soon as I made the change my body transitioned to having just the right amount of energy to smash my Jacked Street training, cardio, and still lose fat.

      Hope that helps!

  12. Great work, just in time for beach season… wait you live in California nm. Did you ever count your daily bike rides as steady state, or was that part of your “norm” before you started the diet. My 20 miles/day going to and from work seem to wear on me pretty quick when I start cutting calories, don’t think I’d really want to throw extra on top of that.

    Curious if any of the other “lean out” testers used HIIT instead of steady state for their cardio?

    • The bike rides to work took no longer than 10 min so I didn’t really count that. The only bike rides I’d count for a cardio session were those that I intentionally took to extend the time out to 40min – 1 hr.

      20 miles/day everyday for work? Ahh. gress. ive.

  13. Great article @cali! Glad to get a perspective from the leaning out lane on #jackedstreet. When it cam to your rest days/lower activity days, did you adjust your macros at all, or did you keep the same numbers throughout? Can definitely see how keeping them the same would help with recovery, but curious what your experience was.

    • Good question. I kept them the same. When calorically restricted, I never wanted my blood sugar to get crazy low or to feel too hungry.Had I hit a wall, I might consider adjusting on my days off but there was really no need with my gradual weight loss.

  14. @cali I read this article a few days ago and had to come back to make sure that I didn’t dream up you saying that you READ between sets. Very interesting idea. Though, I tend to get sidetracked when my phone is near during a workout, and I imagine the same would be true with my kindle. I know they used to make books out of paper.. Maybe if I search far and wide I can find one of those ancient things. Unbroken was an amazing story, I can see how that would help to push you through a workout. Any other recommendations on good reads?

    • Yuuup! Reading between sets was such a game changer for me. I mean, I read some pretty cliche stuff too – Touching the Void by Joe Simpson and Cosmos by Carl Sagan. Both added a great deal of perspective to my day in-day out training. I also read Darth Vader’s autobiography but it was dog shit.

  15. Chris

    I purchased jacked street programming do you not also receive power athelete hq articles? Seems like this article inparticular might get more people interested in the program

    • They are two separate resources. Programming is a standalone item. The idea is to get some crossover, yes, but nothing works quite like word of mouth… 😉 Go forth and spread the awesome.

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