Phase 2:

Phase 2 of the Deadline Diet will also last four weeks. Here’s where it gets a little unique. In this phase, fats will be our main energy source and a very small amount of carbohydrates. The nutrient 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

0.0 grams of carbohydrates per pound of LBM only naturally occurring

Notice, we are calculating these new numbers by Lean Body Mass (LBM) not total body weight.

What this means is, you will need to know your body fat percentage and then do a little math. In order to determine your body fat percentage, you will need to have a body fat test conducted by a personal trainer or a qualified individual to conduct a 9-point skin caliper test. If you are unable to determine your body fat percentage by skin calipers, then use the old tape measure method. Instructions for this method can be found on the internet or in your local gym. If you still have troubles, drop us an email or a phone call and we will see what we can do.

(Example: 125 lbs. Total Body Weight minus 20% body fat = 100 lbs. of Lean Body Mass)

In Phase 2, you should begin to feel a little sluggish. This is the result of your low carbohydrate intake that is derived only from naturally occurring carbs that are found in the proteins and fats that you eat. This is much different than Phase 1. Do not worry, because in about two weeks into this phase your energy levels will go back up and you will see that you are losing more body fat then ever. The adjustment will be tough, but you should keep in mind that it lasts only for four weeks. You can handle it and you will be happy that you did once you see the changes in your body fat when starting Phase 3.

Fat choices can be difficult, especially when you have no experience in this type of dieting. You should be getting your fat from nuts (cashews, peanuts, walnuts, etc.), 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, but remember we have several food choices listed in Phase 1.

We want you realize the importance of the ratios, not the actual food so much. The fats chosen will not be your normal high-fat diet that you used to seeing on TV and at your local book stores. We are shocking your metabolism into a state of survival that requires the usage of stored fat as energy.

The amount of protein is typically high for the average person just trying to get their physique back to the eye popping high school look they once had. We are very serious about you getting the amounts listed. You will be very intrigued with the changes the high amounts of proteins will do for your body. You will consistently hear throughout this diet “stay within the daily ratios and you will do fine”. Here are a few different examples of daily nutrient combos at different body fats and body weights. Please apply your info to the suggested ratios, not the suggestions here. If you are heavier or higher in body fat then apply the ratios to yourself. We can only help you get the results you want when we get an honest outlook from you.

Phase 2 Example Daily Nutrient Ratio:

As mentioned earlier, we are offering three different weights and body fat percentages. You will see that it is not much different in totals for the day, but please realize that little difference means a big amount when we are counting on your physique changing over 16 weeks. We also wanted to show the nutrient math and how it changes with each person.

Follow it in detail and stay with it!!!! Please!? You will not be sorry.

Phase 2 Example Meal Plan for a Day*

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

20% Body Fat = 100 lbs. of LEan Body Mass (LBM)

Day 1:

Phase 2 Example Meal Plan for a Day*

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

25% Body Fat = 112.5 lbs. of LEan Body Mass (LBM)

Day 1:

Phase 2 Example Meal Plan for a Day*

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

30% Body Fat = 122.5 lbs. of Lean Body Mass (LBM)

Day 1:

The key here is to stay within your ratios as much as possible. We are hoping you get into a system that allows for you to be creative with your food choices. Futhermore, we want to stress the importance and idea that the ratios are key.

Now for the cardio guidelines for Phase 2, you will continue doing cardio four sessions per week at 30-45 minutes each. If you are using a treadmill for your cardio, try a slight incline 1.0-1.5 and at 3.5-4.0 mph.

By the end of Phase 2, you should be starting to see the changes in your physique, but we are only half way done. Please use whatever motivation you need to keep going…some use the mirror, some use their clothes and others are just on a mission.

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