Deadline
Diet Phase IV |
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Hey,
How are you
feeling? I
know the pizza
and ice cream
are calling
your name.
No worry’s
though; I
am going to
help you with
those uncontrollable
cravings.
I’ve been
there…believe
me. First,
go and eat
a cheat meal
before starting
Phase IV and
I mean a cheat
meal, not
a cheat day.
You can sit
down once
and eat whatever
you want (pizza,
pancakes,
ice cream,
I don’t care).
Get your cravings
out of the
way, have
no regrets,
but only stuff
yourself for
one meal.
Now that
you are
of partially
sound mind
and body,
let’s get
started
with Phase
IV. This
is the last
4 weeks
of your
long, hard
diet, so
let's stay
focused
and work
hard!
Your food
intake will
be based
upon your
lean bodyweight,
so you will
need to
get your
body fat
percentage
tested again.
I recommend
having the
same individual
conduct
the test
as in Phase
II. They
should use
the same
instrument
and apply
the folds
to the same
side of
the body,
allowing
for a more
consistent
and accurate
measurement.
(Example:
220 lbs.
Total bodyweight
minus 20%
body fat
=176 lbs.
of lean
body mass)
The nutrient
ratio is
as follows:
Protein
= 1.5 gram
per pound
of lean
body mass
(LBM)
Carbohydrates
= 1.0 grams
per pound
of LBM
Fat = 0
grams… naturally
occurring
only
There’s
a little
twist for
you in Phase
IV. Every
third day,
change your
total carbohydrate
intake to
0.5 grams
per pound
of total
bodyweight.For
example:
200 lb.
LBM individual
Monday =
200 grams
of Carbohydrates
Tuesday
= 200 grams
of Carbohydrates
Wednesday
= 100 grams
of Carbohydrates
Thursday
= 200 grams
of Carbohydrates
Friday =
200 grams
of Carbohydrates
Saturday
= 100 grams
of Carbohydrates
Sunday =
200 grams
of Carbohydrates
Monday =
200 grams
of Carbohydrates
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The
example of daily meals
can be taken from Phase
II or III, but on the
third day you will cut
your carbohydrates in
half and cut the fat
for this phase.
Phase
IV Example Diet (Day
1)
200 lb.
Total Body Weight |
| |
| Time |
Food |
Carbs |
Protein |
Fat |
7:30am |
2 liqui-caps of Lipo-6
|
0 |
0 |
0 |
8:00am |
30 min on Treadmill |
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8:30am |
1 cup Oatmeal cooked |
54 |
10 |
6 |
| 10 Egg Whites (Lg.) |
0 |
35 |
0 |
| 1 serv Protein Powder |
2 |
24 |
1 |
| 2 liqui-caps of Vitrix (for men only) |
0 |
0 |
|
11:00am |
5 oz. Lean Ground Beef |
0 |
35 |
29 |
| 2 oz. Cashews |
14 |
12 |
28 |
1:00pm |
2 liqui-caps of Lipo-6 |
0 |
0 |
0 |
1:30pm |
6oz. Chicken Breast
(Boneless/skinless) |
0 |
52.6 |
7.6 |
| 3 Whole Eggs |
.5 |
19.5 |
17.4 |
4:00pm |
Lean Mass Matrix |
40 |
40 |
8 |
| 2 liqui-caps of Vitrix (for men only) |
0 |
0 |
0 |
7:00pm |
Volu-Gro by Nutrex Research |
60 |
0 |
0 |
7:30pm |
6oz. Flounder Broiled |
0 |
41 |
2.5 |
| 1 cup Green Beans |
15.6
|
4.4
|
.6 |
10:00pm |
2 serv. Protein Powder
(Blend preferred-no
recommendations) |
4 |
45 |
2 |
| 2 liqui-caps of Vitrix (for men only) |
0 |
0 |
0 |
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Calories = 2,947 |
190 |
318 |
102 |
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Training
I recommend
a basic training
program for
this phase,
due to the long
and strenuous
diet. I would
rather you concentrate
on the diet
program and
your cardio
session, than
follow some
extensive training
program, as
you will not
build much muscle
at this point
anyhow. The
long strain
of a 16-week
diet and regular
cardio will
inhibit great
gains from even
the best-designed
programs. With
that said, I
recommend a
simple schedule
of 3 sets of
6-8 reps with
medium weight,
a total of 9
sets for big
body parts (chest,
back and legs)
and 6 sets for
small body parts
(arms, shoulders
and calves).
Cardio
Continue
your cardio
sessions every
morning, 45
minutes on the
treadmill at
3.5 to 4.0 on
a slight incline
of 1.5 to 2.0.
I realize that
cardio can be
boring, but
you have a goal
to achieve -
to look your
absolute best.
"Go get your
butt on the
treadmill".
Supplements
Attaining your
physique goals
is a long and
hard road, and
you’ve spent
several dollars
on supplements
and food, and
at this point
you’re knocking
on the door
of the best
shape of your
life, so finish
strong! You
need a good
tasting MRP;
I’m recommending
the Lean Mass
Matrix by Prolab
and a protein
powder like
Labrada's Proplete
(tasted great).
If you are currently
taking Lipo-6,
I want you to
continue taking
it and increase
your serving
by one liquid
capsule…unless
you are taking
more than 4
liqui-caps per
day.
I still have
the Volu-Gro
in the plan,
for you athletes
especially,
because you
will need the
glycogen (muscle
energy) to get
through the
workouts. Moreover,
Volu-Gro will
prevent you
from falling
prey to the
dreaded over-training
syndrome and
it sure helps
to keep your
muscles full
and round. |
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I would recommend to
have 3 Vitrix in the
morning with your first
meal, and another 3
Vitrix before your workout
and 3 at bedtime. Vitrix
will spike your natural
testosterone levels,
which in turn elevates
your mood and overall
well being, not to mention
it has the ability to
ramp up your sex drive.
During prolonged periods
of dieting, many athletes
are confronted with
naturally lower testosterone
levels and a loss of
libido. Implementing
Vitrix towards the end
of any diet will help
to quickly restore things
to normal.
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