One of the most educational things a person can do for himself is to set a deadline for reaching his physique goal. An impending deadline forces you to accelerate the learning curve and you will acquire more info about how your body works than ever before. Sometimes the deadlines are self-imposed; other times you may have a specific event in mind for which you want to peak.

Maybe you’re a competitive athlete prepping for an upcoming event or you’re just a regular gal who wants to knock the socks off your old friends at the high school reunion, or look good for your upcoming vacation on the beach. Doesn’t matter, the following diet can help you reach that goal. The goal of getting the physique you have always wanted.

One thing to keep in mind here, we have also included supplement recommendations for those that use fat burners and other little helpers.

This is a 16 week diet with four main phases! In each phase, the diet, training, and supplementation will be manipulated and or changed, so stay on your tows. This isn’t necessarily a painless diet, but if about 16 weeks from now you want look the best you ever have, then this is the diet for you. Are you ready? Good, let’s go!

Phase I

First things first! Let’s figure out how much protein and carbs you’ll need. Take your total body weight and multiply by 1.0. This is how many grams of protein and carbs you’ll be eating (a 1:1 ratio). For example, a 125 pound female would eat 125 grams of carbohydrates and 125 grams of protein per day. 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. These ratios will change from phase to phase. (Note…we have provided 3 different examples of a day’s meal plan at 125 lbs., 150 lbs. and 175 lbs…if you are not in these ranges you will need to do the math and adjust amounts accordingly)

Food intake should be spread out between five or six meals. We recommend that you get a large amount of your allotted carbohydrates right after training. 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.

Okay, now, what the heck are you supposed to eat? Honestly, phase one’s menu is pretty bland and boring, but it’s also very simple to follow. (It’ll get a little more complicated later.) The majority of what you eat should come from the following:

Protein

Carbohydrates

Fats

Eat as clean as possible, but don’t get caught up in the sodium issue or freak out if you grabbed a bite of your friend’s snickers. We will only worry ourselves and will apply more stress to our bodies than necessary.

I would recommend buying a food scale and a Nutrition Facts Book. We always weigh our food to be sure of proper portions. I’ve also found it easier to diet if you have all your food prepared the night before. You know that when you’re hungry, if you can’t just grab something healthy already prepared you end up cheating. You know what I am talking about here. You will go by the Mickey D’s to order some crap through the drive thru and then justify it in a heart beat. PREPARE your food ahead of time!

Phase 1 Example Daily Meal Plan for a Day
125 lbs. Total Body Weight (1:1 ratio of carbs to protein)

Phase 1 Example Daily Meal Plan for a Day
150 lbs. Total Body Weight (1:1 ratio of carbs to protein)

Phase 1 Example Daily Meal Plan for a Day
175 lbs. Total Body Weight (1:1 ratio of carbs to protein)

It is also important to follow the nightly protein supply strategy on non-workout days. A combination of various fast and slow digestible protein sources (ground beef, Protein Blends, low-fat cottage cheese) should again be consumed for this purpose shortly before going to sleep. The purpose is to provide long-acting and short-acting proteins for recovery.

The Cardiovascular training in Phase I will be 4 X 30-45 minute sessions of cardio per week. Remember to get your heart rate up the required fat-burning rate. Follow the following formula to determine your exercising heart rate: 220 minus your age X .70 = BPM
(Example 220 minus 36 X .70 = 128.8)

As far as training goes, we usually have our athletes and clients continue their regular training regiment for this phase. Do not change anything. If you do not have a training program already in place, please contact us by email or by phone, so we may be able to assist you in getting started properly. We try not to change their entire life overnight. We will change your training workout later in the program if you already have one in place.

Supplementation:

I have not usually had my guys using LIPO-6 this early into the diet, but I have seen the difficulties that women can have with genetically disposed adipose tissue (fat). I feel a minor addition of one LIPO-6 Hers in the morning and another after lunch will help kick start your metabolism. I also suggest consuming 12-16 oz. of water with each LIPO-6 Hers Multi-Phase Capsule. I also like to see anyone who is dieting or restricting calories to add in a good multi-vitamin and additional Vitamin C. We recommend GNC Mega Multi for Women and the GNC brand 1000 mg Vitamin C. You should always stay well hydrated and plenty of vitamins and minerals.

At the end of four weeks, you should be adapting to eating more frequently, doing your cardio, and getting your rest patterns down, as well as getting used to the reduced fats in your daily diet. Now it’s time for the Phase II, so don’t get too comfortable!

Go to Phase II