The Deadline Diet
by Jeff McCarrell

Phase III

Yeah baby!! How are we feeling now? I know you are tired of Phase II and you need a change before you go crazy. No, Donuts are not a form of carbohydrate loading, so you can not justify a drive thru visit to Krispy Kreme or Dunkin Donuts. We will get your carbohydrate cravings under control here in Phase III. Just hang in there!

The diet ratios for Phase III are as follows:

1.5 grams of protein per pound of total body weight (TBW)
1.0 grams of carbohydrates per pound of TBW
0.5 grams of fat per pound of TBW

Let's figure out how much protein and carbohydrates you will need. Take your total body weight and multiply by 1.5. This is how many grams of protein you will be eating. For example, a 200-pound male would eat 300 grams of protein. He will also eat 200 grams of carbohydrates per day, because 1.0 times 200 lbs. is 200 grams. 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.

Food intake should be spread between five or six meals. I would recommend you get a large amount of your allotted carbohydrates right after training, preferably in a post-workout drink (Volu-Gro preferred). 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, as we did in Phase I.
Now!! What should we eat?

Phase III Example Diet (Day 1)

200 lb. Total Body Weight

The Phase III is ussually not so bad. The variety between carbohydrates and fats makes for a not so bland diet. Your energy levels should be fairly good, that is why we are going to increase the cardio sessions. I would like for you to do cardiovascular training every morning for 30-45 minutes. My preference is the treadmill at around 4.0 on a slight incline. I would not recommend running at this point. You could fall into the dreadful catabolic person. You do not want to lose that hard earned muscle. Do you? To further support your fat-burning furnace, we want to continue taking 2 liquid capsules of Lipo-6 twice a day. As previously discussed in part 2 of the Deadline Diet, Lipo-6 is a very potent fat-burner that really goes the extra mile to melt away stored fat, even in those stubborn and hard to reach areas like love handles, glutes and thighs. Last but not least, have one serving of Volu-Gro immediately following your workout. Volu-Gro quickly super-hydrates your muscles with creatine and the power nutrient glycogen. This will help to keep your muscles full and pumped, while insuring a speedy recovery from your weightlifting session. Believe me, taking Volu-Gro post-workout makes a big difference. When you roll out of bed the next morning you will be less sore, more energetic and your muscles won’t have that flat look, which is usually associated with strict dieting.

The training program, which I like to use here, is the German Volume Training. GVT is a program that relies’s on stimulating muscle through neurological pathways. I prefer it because it is basic and gets you to failure without the 1-2 hour marathon workout.

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs. for 1 rep, you would use 180 lbs. for this exercise.

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass.

For Example:
Day 1 – Chest / Flat Bench (10 sets of 10 reps of 60% 1 rep max) Biceps / Barbell Curl
Day 2 – Back / Bent over Rows
Day 3 – OFF
Day 4 – Legs / Squats / Straight leg Deadlifts or Leg Curls
Day 5 – Shoulders / Military Press / Triceps / Rope Pushdowns

*** Supplemental bodyparts can be trained at the end…rear delts, calves etc…3 sets of 12 reps***

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolongation techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

The GVT will be only performed during Phase III. I do not recommend using it for more than 4 weeks.

Go to Phase IV