Complete 90 Day Carb Cycling Program

Transcription

1 A client of mine from my 5.30 PM crew, who goes by the name of Tom, came to me about this weird competition he s got going on with his mates. Anyways, long story short, he needed to get down to single digit body fat in 12 weeks. Since the training was already in place, what he really needed was a dialled in nutrition program. I immediately prescribed carb cycling. I m not going to lie, if you do carb cycling right, it s a tough program. A more sustainable program would be my 365 Diet. But since there was a time frame placed on this goal and since the punishment for losing the contest was getting whipped, yes like I said, it s a weird competition, I went with this kind of program. Carb cycling involves consuming higher carbs on some days and low to medium amount of carbs on others. Nearly all the diets that I have written involve some sort of carb cycling. But this one you re reading now is the real deal. Low carb diets work very effectively; but only for so long. The problem with going low carb all the time is that after about 3-5 days of low carbs your thyroid levels down regulate causing your metabolism to slow down. Or in other words after 3-5 days of low carbs your body shuts down and stops burning fat. Also psychologically low carb diets can make you depressed because no one wanted to eat like a rabbit all the time. By having (appropriate designated) high and medium days we raise the body s insulin levels, fill glycogen stores, keep the metabolism alive and starve off muscle catabolism. Or again in other words We hit the reset button for our metabolism and start the fat burning process all over again. It also gives you some mental relief because you get to eat up - probably the number one reason why most diets don t work is because they re only realistic for about 2-4 weeks and then you fall off the wagon. The reason why I m sharing and showing you Tom s program is because it has worked so damn well. Like ridiculous, drop your jaw, O.M.G well. Tom is still doing the comp right now but here s a screen shot of his body fat measurements at the 6 week mark =>> As you can see the results, and the program, are just too good to not share with you. So without further ado here s the program

2 Your Weekly Schedule For the next 90 days your weekly schedule will look like this: Month 1 Week x high days 1 x medium days 4 x low days For example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout 1 Workout 2 Workout 3 Medium carb Low carb High carb Low carb High carb Low carb Low carb Month 2 Weeks x high day 2 x medium days 4 x low days For example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout 1 Workout 2 Workout 3 Medium carb Low carb High carb Low carb Medium carb Low carb Low carb Month 3 Weeks x high day 1 x medium day 5 x low days For example: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout 1 Workout 2 Workout 3 Low carb Low carb High carb Low carb Medium carb Low carb Low carb

3 Detail Specifics There are 2 kinds of meals you will eat and they are: PC = protein and carbs PF = protein and fat High days must fall on strength training days to avoid the excess carbs spilling over into your fat stores. Medium days must fall on your on your strength or conditioning days to avoid the excess carbs spilling over into your fat stores. Low days will be placed on your off days when a lot of energy isn t required and muscle damage doesn t occur.

4 Your High Day Meal Layout Your high days will look like this: Meal 1 PF Meal 2 PC Meal 3 PC Meal 4 PC (If you only eat 3 meals a day then they will all be PC) Your Medium Day Meal Layout Your medium days will look like this: Meal 1 PF Meal 2 PF Meal 3 PC Meal 4 PC (If you only eat 3 meals a day then your first will be PF and last 2 will be PC) Your Low Day Meal Layout Your low days will look like this: Meal 1 PF Meal 2 PF Meal 3 PF Meal 4 PF

5 Info Graphics (Because they are awesome) Here s an info graphic of a PF meal: Here s an info graphic of a PC meal:

6 The Perfect Low Day 1st PF Meal: Pina Colada Protein Shake - 1 scoop vanilla protein powder - ¼ cup shredded coconut - ¼ cup crushed pineapple - 1 tbsp. flax oil - 1 tsp. vanilla extract - 1 cup water - As much ice as desired. 2nd PF Meal: 3 Minute Omelet (courtesy of Metabolic Precision) - 1 cup egg whites. - 1 whole egg fists of chopped veges (red and green capsicum, onion, tomato). - 1 tsp. chives. Note: pour whole egg and egg whites into pan. Wait till eggs are solid. Add veges and chives onto half of the omelet. Using spatula fold omelet in half and flip to cook other side. 3rd PF Meal: Lamb Cutlets palm of lamb cutlets fists of cooked onion, eggplant, zucchini, capsicum and garlic. - Add salsa to lamb cutlets if desired. 4 th PF Meal: Bodybuilders Haven palm sized tuna or salmon palm sized big spinach salad thumb length of flax oil. - 1 tea spoon of apple cider vinegar.

7 The Perfect Medium Day 1 st PF Meal: Berry Nice Protein Shake - 1 scoop whey protein - ¼ cup mixed frozen berries - 1 tablespoon of flax oil - 1 cup of water ice cubes Note: blend all ingredients together until smooth 2 nd PF Meal: Chicken Avocado With a Twist palm sized chicken thumb length of avocado fists spinach leaf salad - Teaspoon apple cider vinegar Note: apple cider vinegar acts as salad dressing 3rd PC Meal: Salmon Salsa palm sized grilled salmon topped with salsa hand cupped sized cooked beans (red, white, black) fists steamed broccoli, cauliflower, pumpkin, squash, carrot (colour is key with vegetables) 4 th PC Meal: Sweet Kangaroo palm sized kangaroo hand cupped sized sweet potato fists of spinach leaf salad

8 The Perfect High Day 1st PF Meal: Mango Muscle - 1 scoop whey protein - ¼ cup mango - 1 tablespoon of flax oil - 1 cup of water ice cubes 2nd PC Meal: The Old Faithful - Chicken sandwich 3 rd PC Meal: Sushi Sushi - 2 sushi rolls of your choice. 4 th PC Meal: Buck Wild Cheat Meal

9 How many calories? I m going to show you a fantastic trick that I learnt from Precision Nutrition to count calories without having to weigh your food, plug it into some phone app or carry around a food diary all day long. You re going to use the size of your hand to determine how big your meal will be. Here s what I mean

10 To determine your protein intake Male 2 palm sized portions with each meal Female 1 palm sized portions with each meal

11 To determine your vegetable intake Male 2 fist sized portions with each meal Female 1 fist sized portions with each meal

12 To determine your carbohydrate intake Male 2 cupped hands Female 1 cupped hand

13 To determine your fat intake Male 2 thumb lengths Female 1 thumb length

14 About Grant Lofthouse Grant Lofthouse is your trainer, and as you can see in the pic to the left, he understands nutrition. He loves you dearly for being a part of his family which is why he put this 90 day carb cycling program together for you as a way of saying thank you. He suggests that you do the 90 day program because it works. He also suggests that you take a selfie every 30 days so you can see your body change during the 90 day program and keep yourself motivated this also allows him to use your pics for marketing material to prove that his shit works and lure more people into joining the family. He also realises that he didn t really need to give you a reason to take a selfie because, let s face it, you love taking selfies.