Welcome to Douuble H Nutrition

Deadline Diet for Women Phase II

Phase II of the Deadline Diet will also last four weeks. Here’s where it gets a little unique. In this phase, fats will be our main energy source and a very small amount of carbohydrates. The nutrient ratios for Phase II are as follows:

1.5 grams of protein per pound of LBM (Lean Body Mass)
1.0 grams of fat per pound of LBM
0.0 grams of carbohydrates per pound of LBM only naturally occurring

Notice, we are calculating these new numbers by Lean Body Mass (LBM) not total body weight.

What this means is, you will need to know your body fat percentage and then do a little math. In order to determine your body fat percentage, you will need to have a body fat test conducted by a personal trainer or a qualified individual to conduct a 9-point skin caliper test. If you are unable to determine your body fat percentage by skin calipers, then use the old tape measure method, which can be found on the internet or in your local gym. If you still have troubles, drop us an email or a phone call and we will see what we can do.

(Example: 125 lbs. Total Body Weight minus 20% body fat = 100 lbs. of Lean Body Mass)

In Phase II, you should be a little sluggish at first, because you are taking in a very small amount of carbohydrates except what comes naturally from the food choices…much different than Phase I.

Do not worry, because in about two weeks into this phase your energy levels will go back up…you will see that you are losing more body fat then ever. The adjustment will be tough, but you should keep in mind that it lasts only for four weeks. You can handle it and you will be happy that you did once you see the changes in your body fat when starting Phase III which we will publish in the next issue.

Fat choices can be difficult, especially when you have no experience in this type of dieting. You should be getting your fat from nuts (cashews, peanuts, walnuts, etc.), steak (top sirloin, flank, or filet), other fat sources like lean ground beef, olives, whole eggs, peanut butter and oils such as flax or evening primrose, but remember we have several food choices listed in Phase I.

We want you realize the importance of the ratios, not the actual food so much. The fats chosen will not be your normal high-fat diet that you may be used to seeing. We are not suggesting your normal high-fat diet that you will see all over the TV and in your local book stores. We are shocking your metabolism into a state of survival that requires the usage of stored fat as energy.

The amount of protein is typically high for the average person just trying to get their physique back to the eye popping high school look they had. But we are very serious about you getting the amounts listed and you will be very intrigued with the changes the high amounts of proteins will do for your body. You will consistently hear throughout this diet “stay within the daily ratios and you will do fine”. Here are a few different examples of daily nutrient combos at different body fats and body weights. Please apply your info to the suggested ratios, not the suggestions here. If you are heavier or higher in body fat then apply the ratios to yourself. We can only help you get the results you want when we get an honest outlook from you. HERE WE GO TO PHASE II.

Phase II Example Daily Nutrient Ratio

125 lbs. Total Body Weight
20% Body Fat =
100 lbs. Lean Body Mass
Yielding a daily intake of:
150 gms of Protein 100 gms of Fats
0 gms of Carbohydrates (only naturally occurring)

150 lbs. Total Body Weight
25% Body Fat =
112.5 lbs. Lean Body Mass
Yielding a daily intake of:
170 gms of Protein (actual 168.75 always round up protein)
110 gms of Fat (actual 112.5 always round down fats)
0 gms of Carbohydrates (only naturally occurring)

175 lbs. Total Body Weight
30% Body Fat =
122.5 lbs. Lean Body Mass
Yielding a daily intake of:
185 gms of Protein (actual 183.75 always round up protein)
120 gms of Fat (actual 122.5 always round down fats)
0 gms of Carbohydrates (only naturally occurring)
As mentioned earlier, we are offering three different weights and body fat percentages and you will see that it is not much different in totals for the day, but please realize that little difference means a big amount when we are counting on your physique changing over 16 weeks. We also wanted to show the nutrient math and how it changes with each person.

Follow it in detail and stay with it!!!! Please!? You will not be sorry.

Phase II Example Meal Plan for a Day
125 lbs. Total Body Weight
20% Body Fat = 100 lbs. of Lean Body Mass (LBM)

Time	Food	Carbs	Protein (150 gm)	Fat (100 gm)
8:00 am	Cardio 30 min.
8:30 am	3 Hard Boiled Eggs	1	18	15
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
10:30 am	1 serv. Evopro By Cytosport (choc)	2	26	3
	1 Tbsp. Peanut Butter	4	4	8
12:30 pm	6 oz. Chicken Breast (Tyson-boneless/skinless/grilled)	0	33	7
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
2:30 pm	6 oz. can of Salmon (in water)	0	42	23
	1 oz. Dry Roasted Cashews	4	9	13
5:00 pm	Workout
7:00 pm	4 oz. Ground Beef (Regular 27% fat)	0	27	23
	1 cup Steamed Green Beans	8	2	0
10:00 pm	1/2 cup Lite-n-Lively Cottage Cheese	6	12	2
Totals	Calories = 1,630	25	173	94

Phase II Example Meal Plan for a Day
150 lbs. Total Body Weight
25% Body Fat = 112.5 lbs. of Lean Body Mass (LBM)

Time	Food	Carbs	Protein (170 gm)	Fat (110 gm)
8:00 am	Cardio 30 min.
8:30 am	4 Hard Boiled Eggs	1	24	20
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
10:30 am	1 serv. Evopro By Cytosport (choc)	2	26	3
	1 Tbsp. Peanut Butter	4	4	8
12:30 pm	6 oz. Chicken Breast (Tyson-boneless/skinless/grilled)	0	33	7
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
2:30 pm	6 oz. can of Salmon (in water)	0	42	23
	1 oz. Dry Roasted Cashews	4	9	13
5:00 pm	Workout
7:00 pm	4 oz. Ground Beef (Regular 27% fat)	0	27	23
	1 cup Steamed Green Beans	8	2	0
10:00 pm	1/2 cup Lite-n-Lively Cottage Cheese	6	12	2
Totals	Calories = 1,627	25	179	99

Phase II Example Meal Plan for a Day
175 lbs. Total Body Weight
30% Body Fat = 122.5 lbs. of Lean Body Mass (LBM)

Time	Food	Carbs	Protein (185 gm)	Fat (120 gm)
8:00 am	Cardio 30 min.
8:30 am	4 Hard Boiled Eggs	1	24	20
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
10:30 am	1 serv. Evopro By Cytosport (choc)	2	26	3
	1 Tbsp. Peanut Butter	4	4	8
12:30 pm	6 oz. Chicken Breast (Tyson-boneless/skinless/grilled)	0	33	7
	1 LIPO-6 Hers Multi-Phase Capsule with 16 oz. of water
2:30 pm	6 oz. can of Salmon (in water)	0	42	23
	1 oz. Dry Roasted Cashews	4	9	13
5:00 pm	Workout
7:00 pm	4 oz. Ground Beef (Regular 27% fat)	0	27	23
	1 cup Steamed Green Beans	8	2	0
10:00 pm	1/2 cup Lite-n-Lively Cottage Cheese	6	12	2
	1 oz. Dry Roasted Cashews	4	9	13
Totals	Calories = 1,870	29	188	112

The key here is to stay within your ratios as much as possible. We are hoping you get into a system that allows for you to be creative with your food choices and this why we will drive home the thought of the ratios are key.

Now for the cardio guidelines for Phase II, you will continue doing cardio four sessions per week at 30-45 minutes each. If you are using a treadmill for your cardio, try a slight incline 1.0-1.5 and at 3.5-4.0 mph. I also suggest that you continue to stay on Lipo-6 at a dosage of 1 liquid capsule twice per day. There is no need to up the dosage yet.

By the end of Phase II, you should be starting to see the changes in your physique, but we are only half way done. Please use whatever motivation you need to keep going…some use the mirror, some use their clothes and others are just on a mission.

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