The Deadline Diet
by Jeff McCarrell

Phase IV

Hey, How are you feeling? I know the pizza and ice cream are calling your name. No worry’s 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.

Now that you are of partially sound mind and body, let’s get started with Phase IV. This is the last 4 weeks of your long, hard diet, so let's stay focused and work hard!

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, allowing for a more consistent and accurate measurement.
(Example: 220 lbs. Total bodyweight minus 20% body fat =176 lbs. of lean body mass)

The nutrient ratio is as follows:

Protein = 1.5 gram per pound of lean body mass (LBM)
Carbohydrates = 1.0 grams per pound of LBM
Fat = 0 grams… naturally occurring only

There’s a little twist for you in Phase IV. Every third day, change your total carbohydrate intake to 0.5 grams per pound of total bodyweight.For example: 200 lb. LBM individual

Monday = 200 grams of Carbohydrates
Tuesday = 200 grams of Carbohydrates
Wednesday = 100 grams of Carbohydrates
Thursday = 200 grams of Carbohydrates
Friday = 200 grams of Carbohydrates
Saturday = 100 grams of Carbohydrates
Sunday = 200 grams of Carbohydrates
Monday = 200 grams of Carbohydrates

The example of daily meals can be taken from Phase II or III, but on the third day you will cut your carbohydrates in half and cut the fat for this phase.

Phase IV Example Diet (Day 1)

200 lb. Total Body Weight

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 3 sets of 6-8 reps with medium weight, a total of 9 sets for big body parts (chest, back and legs) and 6 sets for small body parts (arms, shoulders and calves).

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! You need a good tasting MRP; I’m recommending the Lean Mass Matrix by Prolab and a protein powder like Labrada's Proplete (tasted great). If you are currently taking Lipo-6, I want you to continue taking it and increase your serving by one liquid capsule…unless you are taking more than 4 liqui-caps per day.

I still have the Volu-Gro in the plan, for you athletes especially, because you will need the glycogen (muscle energy) to get through the workouts. Moreover, Volu-Gro will prevent you from falling prey to the dreaded over-training syndrome and it sure helps to keep your muscles full and round. I would recommend to have 3 Vitrix in the morning with your first meal, and another 3 Vitrix before your workout and 3 at bedtime. Vitrix will spike your natural testosterone levels, which in turn elevates your mood and overall well being, not to mention it has the ability to ramp up your sex drive. During prolonged periods of dieting, many athletes are confronted with naturally lower testosterone levels and a loss of libido. Implementing Vitrix towards the end of any diet will help to quickly restore things to normal.