Phase IV

Hey, how are you feeling? I know the pizza and ice cream are calling your name. No worries 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. You will find I have made the same comment in the men’s version of phase IV.

Now that you are of partially sound mind and body, let’s get started with Phase IV. This will last 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, this will allow for a more consistent and accurate measurement.

(Example: 150 lbs. Total bodyweight minus 20% body fat =120 lbs. of lean body mass)

The nutrient ratio is as follows:
Protein = 1.5 – 2.0 gram per pound of lean body mass (LBM)
Carbohydrates = 1.0 grams per pound of LBM  
Fat = naturally occurring only, but try not to exceed .5 gms per pound of Lean Body Mass

There’s a little twist for you in Phase IV. I call it THE THREE DAY ROTATION Every SECOND day change your total carbohydrate intake to 0.75 grams per pound of Lean Body Mass. The THIRD day change your total carbohydrate intake to 0.50 grams per pound of Lean Body Mass 

For example: 120 lb. LBM individual

Monday = 120 grams of Carbohydrates
Tuesday = 90 grams of Carbohydrates
Wednesday = 60 grams of Carbohydrates
Thursday = 120 grams of Carbohydrates
Friday = 90 grams of Carbohydrates
Saturday = 60 grams of Carbohydrates
Sunday = 120 grams of Carbohydrates
Monday = 90 grams of Carbohydrates
Tuesday = 60 grams of Carbohydrates

The example of daily meals can be taken from Phase II or III. Please hang in there; you will be cutting carbs for only 4 weeks on a three day rotation. You can do it. The results will be worth it. I have also raised the daily protein intake and feel free to add some good fats for energy if needed.

Phase IV Example Diet (Day 1)
150 lb Total Body Weight at 120 lb Lean Body Mass  

Phase IV Example Diet (Day 2)
150 lb Total Body Weight at 120 lb Lean Body Mass
Carbohydrate total = 90 gms for the day

Phase IV Example Diet (Day 3)
150 lb Total Body Weight at 120 lb Lean Body Mass
Carbohydrate total = 60 gms for the day

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 1 warm up set of 15 reps with light weight to get blood flow to the body part and 1 set to complete failure. The 1 work set to failure will help you with toning the muscle. I hear from women consistently that they want a toned arms, legs and back. The diet and a high rep program will help you get that toned or detailed look you want.

You will notice the exercises are the same as in Phase III, but the sets and rep range has changed. We feel this is a workout that can be completed with success, especially after 12 weeks of dieting already. Remember in the beginning, we talk about being successful and completing the diet, that is the main objective here.

Now, you go and tone those arms, thighs, back, and shoulders. You are almost at the finish line…Good Luck!!!

Workout layout for the week: (Same layout as Phase III…different sets and reps)
 
Day 1 – Chest & Biceps
Day 2 – Back
Day 3    OFF ( Cardio only)
Day 4 – Legs
Day 5 – Shoulders & Triceps
 
Sets, Reps and Exercises:
 
Day 1: Chest and Biceps

Chest- Incline Dumbbell Press & Flat bench Dumbbell Fly’s
Incline Dumbbell Press
1-warm up set of 15 reps
2 sets to failure (a weight you can use with good form)
 
Flat bench Dumbbell Fly’s
1 – warm up set of 15 reps
1 set to failure
 
Biceps- Barbell Curl & Dumbbell Concentration Curls
Barbell Curl:
1 – warm up set of 15 reps
2 sets to failure
 
Dumbbell Concentration Curls
1 set to failure
 
Day 2: Back

Front Lat Pull downs
1 – warm up set of 15 reps
2 sets to failure (a weight that you can use good form)
Seated Low Rows
2 sets to failure
 
Day 3 - OFF

Cardio only – Treadmill or Stationary Bicycle
 
Day 4 – Legs

Leg Extensions (quads/front thigh)
1 – warm up set of 15 reps
2 sets to failure
 
Leg Press (quads, glutes)
2 sets to failure
 
Lying Leg Curls (Hamstrings/back of thighs)
1 – Warm up set of 15 reps
1 set to failure
 
Day 5 – Shoulders & Triceps

Dumbbell Press
1 – Warm up set of 15 reps
2 sets to failure
 
Dumbbell Lateral Raise (Light weight that can be handled fairly easily)
1 – Warm up set of 15 reps
2 sets to failure
 
Rope Press Downs
1 – Warm up set of 15 reps
2 sets to failure
 
Dumbbell French Curl – Single Arm
1 – Warm up set of 15 reps
1 set to failure

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:

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 Hers, 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 would also suggest Evopro protein powder by Cytosport. You can use any protein powder you like, but I have used this one and it has a very good blend of protein sources.

Comments:

Please realize that any diet can be hard if you eat the same foods every day without change; the concept behind The Deadline Diet is to change up your nutrient structure every four weeks and try and change the food sources as often as possible. You will find that 16 weeks is much easier to complete this way. Good Luck and please let us know where we can be of help.