The diet ratios for Phase III are as follows:

1.5 grams of protein per pound of total body weight (TBW)
1.0 grams of carbohydrates per pound of TBW
0.5 grams of fat per pound of TBW

Let's figure out how much protein and carbohydrates you’ll need. Take your total body weight and multiply by 1.5, this is how many grams of protein you’ll be eating. (Remember we are using your total body weight not lean body mass) For example, a 150lb woman would eat 225 grams of protein. She would also eat 150 grams of carbohydrates per day, because 1.0 times 150 lbs. is 150 grams. It may sound like a lot of carbs, but cheat and watch them go fast. Your fat intake comes only from the naturally occurring amounts found in the protein and carbohydrate sources, but don’t exceed .5 gm of fat per pound of bodyweight per day. The same calculations will go into a 125 lb or 175 lb female. We are commenting on these three weights as examples, but you must have an understanding the importance of knowing your body composition.

Your total food intake should be spread out between five or six meals as the other phase, so keeping your eating schedule can help you to keep your appetite under control. Lipo-6 Hers is amazing for giving you the upper hand in the battle against cravings as well as an added boost of energy in those low carb moments. I recommend getting at least 50 grams of carbohydrates after your workout to help you recover. If you’re pressed for time consider a Meal Replacement Powder (MRP) or a protein shake mixed with cold water. You should also taper your carbohydrate intake towards the evening (depending on when you train.) In other words, your last meal of the day should be lower in carbs than your previous meals, as we did in Phase I.

Now for the food…the breakdown…

Please do not rack your brain trying to get the amounts to the exact number. You will see by the example blow we are off by just a few grams within a certain food category. Also, the example is just that! You do not have to follow it to the exact letter everyday. You want to follow the ratios for the day and for the 4 weeks. Choose your foods from your food list found in Phase I or a Nutrition Almanac. Do not bore yourself into failure by eating the same old stuff every day.

Phase III Example Diet (Day 1)
150 lbs. Total Body Weight

Please use the food example as close as possible, but you can make food changes if you like, as long as you stay within the ratios. Remember what your daily intake should look like and make your food choices based on that daily requirement. We really want you to understand the concept more than just following the diet to the exact letter.

Training:
Your energy levels should be good enough to increase your cardio sessions, it would be preferred for you to do cardiovascular training every morning for 45 minutes. If you can’t get it done then, try doing it after lifting; if not then…just get it done. The treadmill should be set at around 3.5-4.0 mph on a slight incline of 1.5 is ideal. If you are a person who does a 5 minute warm up, then you will need to do 50 minutes. We are looking for a whole 45 minutes at 3.5-4.0 mph. The warm up time does not count…sorry!!

The weight training program we recommend is fairly simple and basic. The reason for this is your mind and body is being taxed enough by this point with the diet and cardio. So, we have designed a workout that will train each body part once per week for enough rest time between workouts and the sets and reps are kept fairly low to avoid over-training.

Workout layout for the week:
Day 1 – Chest & Biceps
Day 2 – Back
Day 3 – OFF ( Cardio only)
Day 4 – Legs
Day 5 – Shoulders & Triceps
(Supplemental body parts can be trained at the end…rear delts, calves etc…3 sets of 12 reps)

Sets, Reps and Exercises:

Day 1: Chest and Biceps

Chest- Flat Bench Dumbbell Fly’s & Dumbbell Incline Press
Flat Bench Dumbbell Fly:
1 – warm up set of 15 reps
3 sets of 12 reps
Dumbbell Incline Press:
3 sets of 12 reps

Biceps
Barbell Curl & Dumbbell Concentration Curls
Barbell Curl:
1 – warm up set of 15 reps
3 sets of 12 reps
Dumbbell Concentration Curls
3 sets of 12 reps

Day 2: Back
Front Lat Pull downs
1 – warm up set of 15 reps
3 sets of 12 reps
Seated Low Cable Rows
3 sets of 12 reps
Hyperextensions
3 sets of 12 reps

Day 3 - OFF
Cardio only – Treadmill or Stationary Bicycle

Day 4 – Legs
Leg Extensions (quads/front thigh)
1 – warm up set of 15 reps
3 sets of 12 reps
Smith Machine Squats
3 sets of 12 reps
Lying Leg Curls (Hamstrings/back of thighs)
1 – Warm up set of 15 reps
3 sets of 12 reps

Day 5 – Shoulders & Triceps
Shoulders- Dumbbell press & Dumbbell Lateral Raise
Dumbbell Press
1 – Warm up set of 15 reps
3 sets of 12 reps
Dumbbell Lateral Raise (Light weight that can be handled fairly easily)
1 – Warm up set of 15 reps
3 sets of 12 reps

Triceps- Rope Press Downs & Dumbbell One Arm Overhead Press
Rope Press Downs
1 – Warm up set of 15 reps
3 sets of 12 reps
Dumbbell One Arm Overhead Press
1 – Warm up set of 15 reps
3 sets of 12 reps

Day 6 & 7 – Off Days

Good luck with Phase III of the Deadline Diet Program and please feel free to contact us if you should have any questions.