The Deadline Diet
by Jeff McCarrell

Phase II

Phase II 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 two 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 II, you should be a little sluggish at first, because you are taking in a much lower amount of carbohydrates than in Phase I. 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. Now, you may think. Oh yeah? Prove it! Show me the studies, big boy! Listen, based on my own experience working with top level bodybuilders and others, 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. If I may quote the bodybuilding monster Dave Palumbo ‘With this diet ratio you could actually eat at the nutritional nightmare McDonalds’. Just order three hamburgers sans the condiments take the bread off and have three stacks of burger with only one bun. Sounds pretty good compared to Phase I, huh? Obviously, we are not partaking this kind of meal plan very often. I want you realize the importance of the ratio’s, not the actual food so much.

Phase II Example Diet

200 lbs. of Lean Body Mass =

300 gms of Protein
200 gms of Fat
100 gms of Carbohydrates

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 50-70 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, I 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 / 10 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.

The workout I recommend is still the SAIS 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.

Now that you are in Phase II, it’s time to heat up the internal furnace a bit. I would like for you to add in a thermogenic like Lipo-6. If you’re not using Lipo-6, be sure the fat burner you are taking has Synthetic Guggulsterones and Yohimbine HCL. The stimulation of the thyroid will do wonders for your results. Synthetic Guggulsterones do so, without negatively impairing your natural thyroid hormonal output. Synthetic Guggulsterones are particularly effective during periods of dieting because it will help to re-set your thyroid activity to normal levels. All diets gradually slow down the activity of your thyroid gland, which explains why losing body fat becomes harder and harder as your diet progresses. The pharmaceutical grade Synthetic Guggulsterones combat this problem and keeps your thyroid activity going, so you can continue shedding body fat without having to resort to extreme measures. The Yohimbine HCL, an alpha 2 receptor blocker, will help prevent the binding of estrogen. Yohimbine HCL also cracks open fat cells in those stubborn and hard to reach areas of your oblique, gluteus and hamstrings. If you are shooting for striated gluteus and deeply etched hamstrings in your rear double biceps and lat spread poses, Yohimbine HCL is the way to go. These two ingredients, along with a few others in Lipo-6 such as the beta 3 receptor activator Synephrine HCL, are absolutely helpful towards our final goal. The other reason we are using a thermogenic is to counter the initial drop in energy levels during the first two weeks in this phase. Start off with one liquid capsule 2-3 times per day depending on your needs. I would not use a full dosage until you get used to it, take just enough to get you going when you need it.

Now for the cardio guidelines for phase two. 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 two, you should be starting to look fairly good, but we are only half done.

Go to Phase III