Any questions or comments? Suggestions?
Week 14: Add extra Multi , 50mg B, 3000mg C, 1600iu E
Week 12: Add salt to all food P 40% C 40% F 20% start EFA’s
now adjust caloric intake LBM x 11-13
Week 10: Possibly adjust caloric intake, depending on status
Week 8: Drop whey protein for casein
Week 7: Start 3 day carb cycling. 1st Day - 1 cup cooked oatmeal at breakfast and 1 ½ cups greens before bed.
2nd Day – Small fruit at breakfast and 1-2 cups greens with each subsequent meal.
3rd Day – Same as day 2 except last meal will have oatmeal, sweet potato, banana, greens. This continues until week 4 maybe week 3.
Week 4: Carbs up to 40% split between starch and fibrous. Fat almost totally from EFA’s / Protein from whole sources Water 2+gal a day
Week 3: I will hate EVERYONE!
Week 2: Last leg day/ last abdominal work
Week 1:Be ready!
6 Days: Cut carbs to about 100gm half starch half fiber
5 Days: Cut carbs to 50gm / Cut sodium as low as possible
4 Days: Carbs again 50gm / Last day of training and cardio
3 Days: Start carbs / Starches every hour / Get some protein
2 Days: Cut water by about 1/3 add 70ml Glycerol to 16oz water
twice during the day
1 Day: 70ml Glycerol with 16oz water twice today / cut water completely late afternoon /
Decent clean breakfast / only enough water to wash it down