The Deadline Diet - Part Four!

Let's get started with Phase IV. This will last 3-4 weeks. Competitive bodybuilders will do 3 weeks of Phase IV and continue on to Phase V. If you are just trying to get in great shape, follow this phase for the entire 4 weeks.

NOTE: This is part four, click here for part one!
click here for part two!
click here for part three!

Phase IV

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 will last 3-4 weeks. Competitive bodybuilders will do 3 weeks of Phase IV and continue on to Phase V. If you are just trying to get in great shape, follow this phase for the entire 4 weeks, or if you are preparing for a special event you will go to Phase V after the initial 4 weeks.

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

Calculate Your Diet!

Enter Your Bodyweight: Pounds OR Kilograms
Enter Your Approx. Bodyfat Percentage: %

Press Calculate To View Results Below

Results - Carbs and Protein Per Day:

Your Lean Body Mass: pounds.

Protein Each Day: grams.
Carbs Most Days: grams.
Carbs Every Third Day: grams.

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 caps of Lipo-6
0
0
0
8:00am
30 min on Treadmill
8:30am
1 cup Oatmeal cooked
54
10
6
10 Egg Whites (Lg.)
0
35
0
1 serv Protein Powder
2
24
1
1 liqui-cap of 1-TU
0
0

0

3 liqui-caps of Vitrix
0
0

0

11:00am
5 oz. Lean Ground Beef
0
35
29
2 oz. Cashews
14
12
28
1:00pm
2 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
1 liqui-cap of 1-TU
0
0
0
4:00pm
Lean Mass Matrix  
40
40
8
7:00pm
Vitargo-CGL by Nutrex Research
70
0
0
7:30pm
6oz. Flounder Broiled
0
41
2.5
1 cup Green Beans
15.6
4.4
.6
1 liqui-cap of 1-TU
0
0
0
3 liqui-caps of Vitrix
0
0

0

10:00pm
2 serv. Protein Powder
(Blend preferred-no recommendations)
4
45
2
Total Calories = 2,990
200
318
102

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

1 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 capsule...unless you are taking more than 4 caps per day.

I still have the Vitargo-CGL in the plan, for you athletes especially, because you will need the glycogen (muscle energy) to get through the workouts. Moreover, Vitargo-CGL will prevent you from falling prey to the dreaded over-training syndrome and it sure helps to keep your muscles full and round. This is also the time to stack 1-TU and Vitrix together, if you have not already done it. Keep your 1-TU dosage at 1 liqui-capsule taken three times per day, and add 6 liqui-caps of Vitrix in per day.

I would recommend to have 3 Vitrix in the morning with your first meal, and another 3 Vitrix with your evening meal at around 7:30 pm. 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.


NOTE: This is part four, click here for part one!
click here for part two!
click here for part three!

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