Phase 2:

Phase 2 of the Deadline Diet will also last four weeks. Here's where it gets a little unique. In this phase, fat along with a low amount of carbohydrates will be our main energy source. The diet ratios for phase 2 are as follows:

1.5 grams of protein per pound of LBM (Lean Body Mass)

1.0 grams of fat per pound of LBM

.5 grams of carbohydrates per pound of LBM

Notice, we are calculating these new numbers by lean body weight…not total body weight. What that means is, you will need to know your body fat percentage and then do a little math. To determine your body fat percentage, you will need to have a body fat test by a personal trainer or someone qualified to conduct a 9-point skin caliper test. If you are unable to determine your body fat percentage, then use the old faithful best guest.

(Example: 220 lbs. Total Body Weight minus 20% body fat =176 lbs. of Lean Body Mass)

In Phase 2, you should be a little sluggish at first, because you are taking in a much lower amount of carbohydrates than in Phase 1. Do not worry, about two weeks into this phase your energy and strength will go up. What you will be experiencing is a hormonal response, which happens from the ingestion of high amounts of quality fats. High amounts of fat does increase strength levels, especially after a four week fat deprived diet.

You should be getting your fat from nuts (cashews, peanuts, walnuts), 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. We want you to realize the importance of the ratio’s, not the actual food so much.

Phase 2 Example Diet:

Day 1 Monday:

The object here is to stay within your ratios as much as possible. Try to eat the majority of your carbohydrates after your workout and in the morning to jump-start your metabolism. Since you will only be getting half a gram of carbohydrate per pound of lean body weight, you will have to be careful! In reality, you will need at least 30-40 grams immediately after your workout for glycogen replenishment, which is very important if you want to be able to train the next day! This is why, we recommend using VOLU-GRO post workout for the best source of easily digestible and readily available carbohydrates. Simply take one or one half of a serving of VOLU-GRO with 20 oz of water following your workout, and watch your muscles swell up from the extra glycogen infusion. Using a good glycogen replenishment product on a low carbohydrate diet, such as the Deadline Diet, right after your training, can make all the difference between retaining a full muscular look or appearing flat and over-dieted. Besides these cosmetic reasons, replenishing muscular glycogen stores efficiently and comprehensively is a giant step towards optimum recovery and hence, initiating muscle growth as quickly as possible following your training session.

A very effective weight-lifting workout is the S.A.I.S Mass-Building Program. Do not get into this high repetitions will get us ripped crap. Diet and cardio are the only true mechanisms to fat loss.

Regarding the cardio guidelines for Phase 2, you will keep doing cardio four times per week, but now you are going to bump it up to 45 minutes per session instead of 30 minutes.

By the end of Phase 2, you should be starting to look fairly good, but we are only half done.

Check back! Phase 3 and Phase 4 will be coming soon.