One of the most educational things a person can do for herself is to set a deadline for reaching her physique goal. An impending deadline forces you to accelerate the learning curve and you will acquire more info about how your body works than ever before. Sometimes the deadlines are self-imposed; other times you may have a specific event in mind for which you want to peak.

Whether you’re a competitive athlete prepping for an upcoming event or you’re just a regular gal who wants to knock the socks off your old friends at the high school reunion, or look good for your upcoming vacation on the beach, it doesn’t matter. The following diet can help you reach that goal of getting the physique you have always wanted.

One thing to keep in mind here, we have also included supplement recommendations for those that use fat burners and other little helpers.

This is a 16 week diet with four main phases! In each 4-week phase, the diet, training, and supplementation will be manipulated and/or changed. So stay on your toes. This isn’t necessarily a painless diet, but if about 16 weeks from now you want look the best you ever have, then this is the diet for you. Are you ready? Good, let’s go!

Phase 1:

First things first! Let’s figure out how much protein and carbs you’ll need. Take your total body weight and multiply by 1.0. This is how many grams of protein and carbs you’ll be eating (a 1:1 ratio). For example, a 125 pound female would eat 125 grams of carbohydrates and 125 grams of protein per day. Your fat intake comes only from the naturally occurring amounts found in the protein and carbohydrate sources, but do not exceed .5 gm of fat per pound of bodyweight per day. These ratios will change from phase to phase. (Note…we have provided 3 different examples of a day’s meal plan at 125 lbs., 150 lbs. and 175 lbs…if you are not in these ranges you will need to do the math and adjust amounts accordingly)

Food intake should be spread out between five or six meals. We recommend that you get a large amount of your allotted carbohydrates right after training. 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.

Okay, now, what the heck are you supposed to eat? Honestly, phase 1's menu is pretty bland and boring, but it’s also very simple to follow. (It’ll get a little more complicated later.) The majority of what you eat should come from the following:

Protein:

Carbohydrates:

Fats:

Eat as clean as possible, but don’t get caught up in the sodium issue or freak out if you grabbed a bite of your friend’s snickers. We will only worry ourselves and will apply more stress to our bodies than necessary.

We recommend buying a food scale and a Nutrition Facts Book. Always weigh your food to ensure proper portions. We have found it easier to diet if you have all your food prepared the night before. You know that when you’re hungry and can’t just grab something healthy already prepared meal, chances are you will probably end up cheating. PREPARE your food ahead of time!

Phase 1 Example Diet (Day 1)*

125 lb. Total Body Weight (1:1 ratio of carbs to protein)

Phase 1 Example Diet (Day 1)*

150 lb. Total Body Weight (1:1 ratio of carbs to protein)

Phase 1 Example Diet (Day 1)*

175 lb. Total Body Weight (1:1 ratio of carbs to protein)

The Cardiovascular training in Phase I will be 4 X 30-45 minute sessions of cardio per week. Remember to get your heart rate up the required fat-burning rate. Follow the following formula to determine your exercising heart rate: 220 minus your age X .70 = BPM

(Example 220 minus 36 X .70 = 128.8)

As far as training goes, we usually have our athletes and clients continue their regular training regiment for this phase. Do not change anything. If you do not have a training program already in place, please contact us by email or by phone, so we may be able to assist you in getting started properly. We try not to change your entire life overnight. If you already have a training workout in place, we will probably end up making changes to it later on in the program.

Supplementation:

We recommend the addition of two LIPO-6 Hers Multi-Phase Capsules in the morning and two more in the afternoon to kick start your metabolism. LIPO-6 Hers will assist in the burning of genetically disposed adipose tissue (fat) in those stubborn female areas such as thighs, buttocks and stomach. We suggest consuming about 8 oz. of water with each serving of LIPO-6 Hers. If you take LIPO-6 Hers about 30-45 minutes before a meal you can benefit from its pronounced appetite-suppressing effects. What makes LIPO-6 Hers unique and superior to other fat burners is the fact that LIPO-6 Hers is the first and only female fat burner that utilizes multi-phase capsules which are two capsules in one: A rapid release liquid outside capsule for instant effects and an extended release inside capsule that works up to several hours. LIPO-6 Hers is the first and only fat burner specifically designed for women that offers speed and duration. A quick and rapid onset of its powerful fat-burning and energy-promoting effects combined with a controlled and extended release, will ensure maximum results day and night.

At the end of four weeks, you should be adapting to eating more frequently, doing you cardio, and getting your rest patterns down, as well as getting used to the reducted fats in your daily diet. Now it's time for the Phase 2, so don't get too comfortable!

Go to Phase 2

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