Phase 4:

Hey, How are you feeling? We know the pizza and ice cream are calling your name. No worry’s though; We're going to help you with those uncontrollable cravings. We’ve been there…believe me. First, go and eat a cheat meal before starting Phase 4 and we mean a cheat meal, not a cheat day. You can sit down once and eat whatever you want (pizza, pancakes, ice cream, we 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 4. 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. We recommend having the same individual conduct the test as in Phase 2. 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 diet ratios for Phase 4 are 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 4. Every third day, change your total carbohydrate intake to 0.5 grams per pound of total bodyweight.

(For example: 200 lb. LBM individual.)

The example of daily meals can be taken from Phase 2 or 3, but on the third day you will cut your carbohydrates in half and cut the fat for this phase.

Phase 4 Example Diet (Day 1)*

200 lb. Total Body Weight

Training:

We recommend a basic training program for this phase, due to the long and strenuous diet. We 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, We 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. We 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! If you are currently taking LIPO-6 Black, We want you to convert over to the LIPO-6 Black Ultra Concentrate 1 Black-Cap twice per day.

We 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. We would recommend to have 3 Vitrixor substitute with 5 T-UP in the morning with your first meal. If you choose to use Vitrix you'll need to take another 3 Vitrix at bedtime. Vitrix and T-UP will both work to effectively 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 or T-UP towards the end of any diet will help to quickly restore things to normal.