Ok, so now that the six weeks of hell are over, its time to get back on the grind. here is the full spectrum layout for the next 14 weeks.

First the diet: (jguns, by way of 0311)

•First off, you need to be eating low Glycemic carbs nearly all
the time.

1.Low GI causes a more low key insulin response. A large spike in insulin increases fat storage and High Glycemic carbs (like sugar) do that. You
want to eat low GI carbs that are mostly unprocessed. That means made. Flour tortillas are a great example of processed, high GI carbs.

•You will start the cycle out by eating a pre defined amount of carbs.

1.Say starting on Monday you will start with 200 grams of carbs. Spread these carbs out throughout the day. You should eat most of them before 7PM. You will then decrease the carbs each day do that you are at less than 20 on Friday.

2.Saturday is your “cheat” day. I would eat high GI and Low GI carbs every few hours, you can pick a meal that is your beloved fast food as well but don’t go over board. You will want to consume 400-600 grams of carbs. This is because you are refilling you muscle glycogen stores, which are depleted.

3.The next day is a moderate or low carb day of 50 grams or less. The only time you are to consume high GI carbs is on your load day, and post workout. WHICH IS VERY IMPORTANT. After you workout, it is important to take in a shake containing 50-75 grams of whey protein and 20-50 grams of a high GI carb like maltodextrin or dextrose. Gatorade, powerade, etc all have these things as well. This counts towards your daily carb intake so adjust the number accordingly.

1.You should be taking in 1.5 to 2 grams of protein per pound of body weight per day. Lots of green veggies and small meals.

1.I would use primarily whole protein sources like chicken, tuna, and beef,
but a couple of your meals can be whey protein shakes. Eat 6-7 smaller meals per day. This will increase your metabolism. Put a lot of green vegetables in. Fat is not to be worried about. Eat moderate amounts, but increase the amounts on your low carb days. Start and end the day with whole protein sources.

2.Here is a typical meal example:

1.Morning: Oatmeal, 6 Egg whites 2 yolks
2.Mid morning 2 scoops optimum whey
3.Post workout: 30 Grams Malto dextrin mixed with 2 scoops whey
4.Lunch: Chicken Salad (1 boneless skinless chicken breast, spinach mix,
cucumbers, light cheese,green peppers, light ranch)
5.Mid afternoon: 2 scoops whey, 2 slices of whole grain bread with peanut butter
6.Dinner: Steak, Broccoli, maybe a side salad
7.8 PM: Whey
8.10 PM: Whole protein source with Flax oil or 2 scoops of Casein based protein powder

I will be keeping a detailed foods log, outlining everything that goes in my body. The sample diet is a little different then what I will be doing because I cant lift until after work, so my times will be different for my pre and post shakes.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.