A MASTERCLASS IN DIETING AND FAT BURNING BIOLOGICAL TECHNOLOGICA

13 Weeks to Hardcore Fat Burning - The Diet

Spend 10 minutes reading this article. Below is the key to looking BANG TIDY!

Researched by Jordan Pearson (BSc Biomed/Pharm)

Introduction

This advance diet article is information and clinical research I have collated and used personally for dieting and competing, I have trawled through research papers and articles picking up golden nuggets of information from University, Nutritionists, Pharmacologists, Biochemists and pro bodybuilders. I will also include an example of a diet that will get you ripped beyond your wildest imagination, it worked for me. I also suggest you do your own research so that your overall knowledge pertaining to getting cut/shredded/diced/ripped call it what you like is much more complete...ENJOY!...

Now I know Britain’s not known for its sunshine, none the less, we have a few weeks were we strip off and bare all, be it in the park, out on the town (disco bodybuilders) you know who you are! Maybe you’re lucky enough to spend one or two weeks in Ibiza, where the beautiful people frequent. You know what I mean, right? Exactly, it’s time to take it to the next level. It’s time to get your fat burning act in gear! And that my friend, is exactly what this diet will do for you! Strap yourself in and get ready for a masterclass in dieting and fat burning technologica.

Diet principles and guidelines

Below i will discuss P&G that are geared to accomplish the following:

1. Burn fat at an extremely efficient rate
2. Keep metabolism at an optimal rate throughout the diet
3. Promote optimal recovery
4. Maintain your muscle mass
5.  Empathize your ability to maintain a high energy level in the gym 

NO FRUCTOSE ALLOWED! + How you will maintain your energy levels in the gym:

Let’s get it out in the open; this diet will be devoid of fructose. No fruit allowed throughout its duration, nada, zip. I want to maximise your energy levels in the gym and in order to do this, I need you to focus on foods that promote this vital aspect. You see if you are able to keep a maximum energy level in the gym, you will maintain a higher percentage of muscle mass. Tell me more I here you say.

Your carbohydrate will be derived from slow burning starchy carbs, and fibrous greens. I will go into more detail over this later on.

Insulin control and an explanation of glucagon and its significance in burning fat!

Exactly what is this substance that our body releases/secretes?

Glucagon is the exact opposite of insulin. Insulin is a storage hormone, Glucagon is an un-storage hormone. Glucagon robs fatty acids from your fat stores and prepares them to be burned as energy. This hormone also stimulates the process which releases fat that has already been stored. Basically, GLUCAGON PROMOTES FAT BURNING! The key to its release is insulin suppression, because when glucagon is at its lowest in your body insulin is at its highest. You see, insulin also has several aspects that are key to success in this diet. This is why we must address this first if we are to open the door to glucagon release, without damaging the positive effects glucagon possesses!

Insulin is the most important part in any diet program. Whether you want to get big or get ripped, how you manipulate insulin will determine how fast you reach your goal. Insulin is a storage hormone, it helps store vital nutrients in our muscle cells, and unfortunately it also stores fat. So there’s a good and bad side to this hormone. Let’s briefly outline the good and bad aspects of this hormone.

Good:

1.         It transports anabolic nutrients such as carbs, amino acids and creatine into our muscle cells.
2.         Suppresses cortisol levels (the hormone body builders hate most! Cortisol literally cannibalises our own muscles and slows metabolism)

Bad & Ugly:

1.         Suppresses our ability to burn fat
2.         Stores FAT!

Too many high bursts can lead to insulin resistance (this is bad for us).

With all the above in mind, our goal is twofold:

1.        We need to keep insulin levels as low as possible so that glucagon can be released.
2.        We want to use insulin at specific points during the day to suppress cortisol when it is at its highest, and enhance recovery/lower muscle wasting.

The Game Plan:

To accomplish these two difficult and very opposite goals, we need to look at two more concepts.

1.        Insulin sensitivity
2.        Insulin resistance

Muscular Sensitivity Explained:

The name of the game is to increase our muscle insulin sensitivity! This means your muscles are more sensitive to the effects of insulin, therefore your body does not need to release as much after a meal, in order to carry nutrients to your cells.

Muscular Resistance Explained:

This is the complete opposite! Insulin resistance is where your muscle cells are resistance to the effects of insulin. In turn your body must release more insulin in response to food consumption. The more insulin resistant your muscle cells are the more insulin your body will release from its pancreas to promote storage of nutrients in them. This is exactly what we don’t want. Seeing how our goal is to keep insulin levels to a minimum, we want to promote insulin sensitivity and manipulate it to our benefit! The question is HOW do we do this?

Step One:

It’s been scientifically proven, diets relatively high in fibrous carbohydrates increase muscle insulin sensitivity. So what we do is eat foods such as oatmeal and leafy fibrous greens and vegetables. The reason for this is that your body will not over produce insulin in response to slow burning carbohydrates. Remember, the less fibre and more processed the food you eat is, the more likely you are to cause an overproduction of insulin, because of how quickly the food is digested... If you continually do this, your muscle cells will become more and more resistant to the effects of insulin. However the opposite also holds true. Your cells will become more and more sensitive when exposed to slower burning carbs.

note: as a side note, by increasing insulin sensitivity, you will get a much greater anabolic response to food consumption when you go back onto your bulking phase!

Step Two:

Omega 3 fatty acids are also great to increase insulin sensitivity. So don’t forget to include them in your diet. You get them from flax seed oil, olive oil and fatty fish such as salmon or Udos Oil has the perfect blend

Step Three:

How do we manipulate insulin, first we must understand when our muscles are most sensitive to the effects of insulin and when they are more resistant. Our muscles are more sensitive during the morning and after our workouts and during the last part of the day they tend to be more resistant. Therefore we are going to take advantage of the times our muscles are most sensitive and take note when they aren’t. By doing this we reap the muscle sparing effects of insulin, while keeping insulin levels relatively low throughout the day.

In other words, during breakfast and lunch you can have starchier carbs because your insulin sensitivity is higher and your body will not have to secret as much insulin. Mind you, these carbs will be very fibrous and slow burning. Finally, during your post-workout meal, you will ingest some simpler carbs, not too much, but enough to suppress cortisol while your insulin sensitivity is high. The rest of the day will be essentially carb-less, with the exception of one meal that will contain fibrous greens that burn slower than anything else on this earth!

Step Four:

Its important to supplement with the mineral CHROMIUM everyday! Its a fact that chromium increases insulin sensitivity and the lack of it will do the opposite. There is no RDA for chromium, but experts say at least 200mcg/day – 1,000mcg/day have been shown to be positive. Depends on your activity

Sum Up The Plan

Our goal is to increase muscular sensitivity so that our body doesn’t need to release much insulin in response to carbs. This will increase the anabolic effects of eating carbs, while keeping insulin levels low, which will raise glucagon levels. We also want to raise glucagon levels, by essentially eliminating carbs for half of your six meals. By eliminating carbs from these, your insulin levels will be much lower, while glucagon levels rise. In addition, we will increase our omega 3 fatty acids and chromium intake, which is proven to improve our goals!

Nutrient And Macronutrient Balance And The Tricks To Maintain The Metabolic Rate

You must understand you have to get  a proper balance of both macro and micro nutrients in your body or you’ll never reach your goal of being ripped! In other words if you try to force your body into a state of fat burning by starving it of one or more nutrients, you will hit a plateau that won’t be easy to recover from. I’ll try to include everything in this diet to keep your body running at 100%. This will give you the high metabolic rate we need to burn fat. Let’s have a look at these concepts:

Macronutrients

This diet is packed with protein. Each meal has a large portion of it. You should never lower your protein intake when dieting, without adequate protein you’ll lose muscle FAST and really hinder your fat burning effort. Remember, a high protein intake facilitates glucagon release. More glucagon is released from your body after every protein rich meal.

Fats – Omega 3 and Omega 6

Carbohydrates – all your carbs will be from fibrous sources. You’re not allowed any simple sources unless it’s in a post-workout shake. The role carbs will play is to spare protein, maintain energy levels and induce insulin release post-workout.

Remember after your workout your body releases cortisol at a great rate! Cortisol lowers thyroid hormone output which slows down your metabolic rate.

Micronutrients

It’s pretty important that you remember to take your multi- vitamins and multi-minerals every day. Also take chromium and 3g of Vitamin C.

Supplements:

I will highlight two supplements which I feel have robust clinical data to back up their effectiveness. Invest in the following:

Glutamine – 10-20g a day, half with your post-workout meal. This amino acid will speed up your recovery rate, help maintain a better pump in the gym, and help you maintain a higher percentage of your muscle mass.

Creatine – helps you maintain energy levels and pump in the gym.

Putting it all together

You do this right; you will get the following out of this diet:

1.         Higher metabolic rate right through the diet
2.         A great pump at the gym
3.        You will potentially keep all your muscle mass
4.        You’ll recover faster
5.        You’ll feel more refreshed
6.        You won’t be sore....

How to find your caloric needs:

Your calorific needs are different than mine, thus you must calculate them for yourself.

I will list the 3 most popular methods for calculating your caloric needs.

Method 1 - Method one for finding ones maintenance calories is to simply multiply your current body weight by the following numbers:

- 12-14 if your metabolism is slow

- 15 if you have an average metabolism

- 16-18 if you have a fast to super fast metabolism

For example, if you weigh 200 pounds and have an average metabolism, general maintenance for you would be 3, 000 calories. 200 x 15 = 3, 000 You can see how this can vary for many individuals, but it may give you a broader base of where you are at. If you have a super fast metabolism multiply this times 18. If you have a slower metabolism multiply your weight by 12-14, depending on how slow it is.

Method 2 – (I use this method) this is a method that calculates your basal metabolic rate, based on your height, weight and age. You expend energy no matter what you are doing, even when sleeping. Thus your Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day.

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age)

= BMR

Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR

Lets take a 200 pound male who is 22 and is 5-10.

67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986

Next you need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.

1.2-1.3 = Very Light

1.5 = Moderate -

1.6-1.7 = Heavy -

1.8-2.1 = Insanely Rigorous -

If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.

Method 3 - This method is based on your lean body mass and your activity level. In order to find out your lean body mass simply purchase a pair of calipers and get a measure of your current body fat percentage. The calipers will have instructions. You can also have someone measure it for you at the gym. Its a rather simple process. Here are the steps to finding your daily maintenance needs.

1. Measure your Current Body fat. For example, let’s say that you are 180 pounds and 12 percent body fat.

2. Calculate the amount of lean body mass that you have. Like so: 180 x .12 = 21.6 pounds of fat. Now subtract that from your weight. 180 - 21.6 = 158.4 pounds of lean body mass

3. Next in order to determine this formula you need to change your pounds into a measure of kilograms. This is simple, just divide your lean body mass weight by 2.2. So your lean body mass in kilograms is 158.4 / 2.2 = 72

4. The next thing you will do is calculate your Resting metabolic rate. So we will calculate the calories you would need to maintain your weight if you were to do nothing other than sit on your arse and watch Jeremy Kyle re-runs all day! order to do this you would take the number 500 + (22 x your lean body mass ). Or 500 + (22 x 72) = 2084 calories

Next you need to calculate your activity level for the day.

1.2-1.3 = Very Light

1.5-1.6 = Moderate -

1.6-1.7 = Heavy -

1.9-2.1 = Insanely Rigorous -

Now multiply your caloric needs times the number that fits you best. Let’s say this particular person has a moderate activity level during his day. Then you would multiply 1.5 x 2084 = 3126 calories a day to maintain his weight. These are the three of the most popular formulas.

Average Calories You Will Consume On The Diet

This is where things get tricky. In order to tap into your fat stores you will need to lower your overall caloric intake. The key here is to not lower it all at once, or lower it too drastically. Here is my recommendation:

Weeks 1-3: Lower calories by 250 calories. If your maintenance is 3, 000 calories, you will drop them by 250 to average 2,750 calories a day.

Weeks 4-6: Lower calories by 250.

Week 7: Raise calories this week to increase metabolism. We will get into more detail on this later.

Weeks 8-10: Lower calories by 250.

Weeks 11-13: Lower calories by 250.

This is the end of the diet. Once you reach the end of it. I would suggest again resetting your metabolic rate. I will discuss this in an article in the near future. What you notice here is a gradual lowering of your macronutrient intake over the 13 week span. This is to compensate for your bodies possible adaptation to the diet. This is a general guideline; however, I want you to watch yourself carefully on this diet. If you do not hit a plateau, then do not lower your calories. Instead, leave them as is until you reach a plateau. This is why it is important to monitor yourself carefully.

Caloric Cycling Implemented, Maintained Thyroid, Week 7 explained and

Brief Points on The Immune System

I’ve talked about insulin and glucagon control, what I’m going to tell you about now is techniques to stress and manipulate your thyroid gland. What you need to understand is that our thyroid mostly secretes/produces the hormone T-4. It also produces T-3, but not nearly as much.

Our bodies take T-4 which is inactive and change it into T-3, which is extremely active. It's important to understand that T-3--like insulin and glucagon--is greatly responsible for controlling our metabolism. In fact they are all classified in what is called the endocrine system. With this in mind, you should also note that under times of dieting and stress the conversion of T-4 to T-3 is actually lowered, which in turn means that your overall T-3 output will be lowered, and with it your metabolism. This, as I stated is because T-3 plays an extremely high role in this regard. Moreover, T-4 is turned into a substance known as Reverse Thyroxine or RT-3 which stimulates the blocking out of T-3 from its normal course of action! In times of stress T-4's conversion to reverse T-3 increases! So, not only do T-3 levels drop, but its evil counterpart RT-3 is enhanced! Of course, being that fat loss is the goal, we want to maintain a metabolic rate that’s efficient and high throughout the span of this diet!

Overview

Our Thyroid Gland Produces T-3 and T-4. T-4 gets turned into both T-3 and RT-3.

Under normal circumstances the body has no problem dealing with RT-3 and the T-3 does a fantastic job of maintaining an efficient metabolism. But! If we shock/stress our body too severely T-4 to T-3 conversion lowers and RT3 heightens!

Why?

One of the main reasons is that our bodies produce more cortisol and cortisol slows the conversion of T4 to T3 and favours the conversion of T4 to RT3.

Note: You can see why depression can lead to obesity. Depression causes stress and does exactly what I discussed above.

I recommend you read the research in the clinical journals below to get a better all round understanding of how it works.

references

1. Spaulding SW, et al. "Effect of caloric restriction and dietary composition of

serum T3 and reverse T3 in man." J Clin Endocrinol Metab 1986 Jan;42(1):197-200

2. Goglia F, et al. "Action of thyroid hormones at the cellular level: the mitochondrial

target." FEBS Lett 1999 Jun 11;452(3):115-20

What does this mean?

It simply means that we do not want to over stress our bodies, because this is when cortisol is released in greater abundance. Remember, our bodies become overly stressed when calories are lowered too quickly. This is why I have you lower your caloric intake by 250 calories every 3 weeks. Compared to other diets this is a relatively small deficit and won't set off many stress alarms. Our second weapon employed against stress will be caloric cycling!

Calorie Cycling - Step One To Maintain a Healthy Thyroid

Calorie cycling is a rather simple process. Its purpose is to trick your body into believing it is taking in more calories than it actually is and to not seek a water mark. You will have days in which you consume more food than others. This not only alleviates stress physically, but mentally as well. Most people do not understand how the strain of sticking to an everyday regimen takes its toll on their bodies! Lets say that you are on average going to consume 2, 600 calories per day.

Rather than consume this amount directly, you will do the following.

Monday: 2, 500 calories

Tuesday: 2, 900 calories

Wednesday: 2, 700 calories

Thursday: 2, 300 calories

Friday: begin again

This averaged out to be 2, 600 calories a day. Remember I cycled the calories so that your body wouldn't adapt as severely to the change. Furthermore on the last day, when your body was stressed the most, you immediately re-raised your food intake to set it at ease!

Upped Calories Week 7 - Step Two to Maintain a Healthy Thyroid

By Week 7, even with the calorie cycling your body will start to catch on to your game plan! This is the time when the stress of dieting will be more evident. The solution is to take a week off of training and raise your calories slightly. In order to do this properly you will pick the highest day of caloric intake that you are currently on and consume this amount for the entire week! Using the example above, your highest day was 2, 900 calories. This is the amount that you will eat for week seven. After which you will again go back to lowering your caloric intake and burning fat. This will re-vamp the conversion of t-4 to t-3 and lower the conversion of t-4 to rt-3. How cool is that! And with this re-vamped thyroid you will burn fat at an extremely high rate for the final 6 week stretch!

Immune System Boost - Step Two to Maintain a Healthy Thyroid

Another factor in lowered T-3 action is sickness. During times of dieting, our immune systems effectiveness is lowered. If you catch even a slight cold, cortisol will run wild in your body! Therefore take care and do the following to prevent it.

1. 3 grams a day of vitamin C, when you feel any sickness coming on increase this to 6-9 grams!

2. High Protein Intake! Most people do not realize how much protein boosts our immune systems!

3. If possible take 10-20 grams of glutamine daily, and you can go higher than this!

This free form amino acid boosts the immune system to tremendously high levels!

Post Workout Shake & Breakfast - Step Two to Maintain a Healthy Thyroid

Cortisol is prominent in our bodies when we first wake up, because of fasting all night long. It is at its highest after a workout for obvious reasons. Therefore, you must give these two meals more attention than all others! You will see this in the sample meal plan below.

To sum everything up, any diet that has you starve is one to avoid! You can clearly see now, why you must work with and not against your body, if success truly is your goal! The diet also includes many other ways to reduce stress, such as meal frequency, nutrient dense foods etc. etc.

Foods Allowed on Diet

I’m not going to write a long list of foods. My goal is to give you an idea of what you should stick to. From here you can choose foods from these categories.

Slow Burning Starchy Carbs

You must stay away from anything that is low in fiber and refined! Stick with foods such as oatmeal, and sweet potatos. If you have bread, it must be whole wheat and fibrous!

In other words Sunblest white bread is not allowed. It should look grainy and fibrous as well. You are also allowed no fruit. Good examples would be Barley, Beans, and a moderate amount of long grain brown rice. No pasta is allowed.

Fibrous Greens!

You will be allowed to have anything in this familiy. Asparagus, Broccoli, Brussel Sprouts, Cabbage, Green Beans, Lettuce, etc. As long as it’s green and fibrous you can have it!

Fats

You will stay away from saturated fats and stick with unsaturated fats that are chock full of omega 3 and omega 6 fatty acids – available at any supermarket in health food section.

Sample Meal Plans and Guidelines

You will eat 6 small meals a day. This will maintain your energy levels, increase absorption of nutrients and also induce thermogenesis (process by which the body generates heat from energy production). Remember whenever you eat your temperature rises in response to the digestion of food! When your temperature rises you burn calories at a higher rate! This is why eating 3 meals is a huge mistake! You are literally sabotaging your metabolic rate! Below I will list the guidelines you must stay within during this diet.

Note: Your first meal should be eaten immediately after waking and each following should be consumed 2-3 hours apart.

Water Intake: You should have one to two tall glasses of water with each meal to maintain hydration and keep your body at its highest possible efficiency!

• Meal One (Breakfast) - Extremely Complex and Fibrous Starchy Carbohydrates and Proteins. The goal here is to induce the release of a low amount of insulin, but in no way an overproduction of it. This will suppress cortisol and bring amino acids to your muscles cells for their maintenance. One gram of Vitamin C, a Multi Vitamin/Multi Mineral if taking. 10 grams of glutamine recommended.
• Meal Two Weight Lifting Day (Post Workout Meal – 40g whey + simple carbs, banana, glucose polymers)
• Meal Two Cardio Day - On this day I suggest a complex starchy carb, rather than a sugar spike. Just enough carbs to lower your cortisol level. Eat a baked sweet potato with some splenda and a protein source such as whey protein or lean chicken.
• Meal Two Day Off - This meal on your off day will reflect meal three exactly, except, I would like you to cut your starchy carb intake in half here and double your fibrous green intake.
• Meal Three - Complex and Fibrous Starchy Carbohydrates, and Protein. The carb source will be extremely complex and will only stimulate a small insulin release from the pancreas. The protein will repair and maintain your muscular network.
• Supplementation: One gram of Vitamin C, 5 grams of glutamine recommended.
• Meal Four - Essential Fatty Acids Combined With a Protein Source, and leafy greens. The goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. The vegetables will strengthen your immune system, increase nutrient uptake and slow digestion. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Meal Five - Fibrous Green Vegetables, Essential Fatty Acids and Protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.
• Meal Six - Essential Fatty Acids Combined With a Protein Source. Our goal here is to simply give our bodies an adequate supply of omega 3's and omega 6's, keep insulin levels low, and still provide an energy source in the form of fat. Last but not least our intensions are to maintain a high level of amino acids in the blood stream for muscular and immune system benefits.
• Supplementation: 5 -10 grams of glutamine recommended.

Sample Calorie Cycling Period

I will outline how your caloric intake should look, try and stay within these guidelines.

Sample 2, 500 calorie day

meal 1 = 500 calories

meal 2 = 300 calories

meal 3 = 500 calories

meal 4 = 500 calories post workout

meal 5 = 400 calories

meal 6 = 300 calories

Guidelines Brought To Life! - Sample Meal Plan

Below I will outline a sample meal plan. For an example, we will again use a person who is currently consuming 2, 500 calories a day.

Meal 1Breakfast:
- 1 1/2 servings of Oatmeal 250 calories
- 50 grams of Whey Protein 250 calories
- 2 large Glasses of Water
- Total: 500 calories, 50 grams of quality protein
- One hour before your workout drink 2-3 tall glasses of water.
Workout ( This is what its all about, so give me 100 percent effort! )
Meal two post workout meal
- 40g of whey protein and 1 banana or glucose polymers
Meal three
- A baked or steamed sweet potato 115 calories
- Small tossed green salad with Omega3,6,9 Oil 185 calories
- Steamed chicken breast 200 calories
- Two tall glasses of water
- Total 500 calories, 40 grams of protein

Meal four:
- Steamed Salmon 200 calories
- One heaping Spoonful of a mixture of Omega3,6,9 Oil (150 calories), A
- Glass of water
- Total: 350 calories, 40 grams of quality protein
Meal Five:
- Mixture of Efa's - 100 calories
- Lean Tri-Tip Steak - 300 calories
- Steamed Spinach - 100 calories
- Glass of ice water
- Total 500 calories, 60 grams of protein
Meal Six:
- 30 grams of Cottage Cheese - 150 calories
- One Spoonful of a mixture of Omega3,6,9 Oil - 150 calories
- Steamed Spinach - 50 calories
- A glass of water
- Total: 350 calories - 30 grams of quality protein
- Total is 2, 500 calories and 260 grams of muscle sparing and repairing protein! In addition you get plenty of efa's and complex carbs for energy!

Overview

Loads of info was covered today so to briefly review:

1. Increased Energy In The Gym –this is accomplish by avoiding foods that are more likely to be stored in the liver such as fruit and stick with starchier and more fibrous carbs that are more likely to be stored in the muscle cells.

2. Control of Insulin - Our focus will be to increase insulin sensitivity through exercise, slower burning carbs, and the manipulation of time periods during the day.

I.E. Stay away from starchy carbs at night! We will also include plenty of omega 3 fatty acids and chromium in our diet.

3. Increase The Production of Glucagon - By lowering insulin levels, glucagon levels will naturally increase, thus releasing stored fat and prohibiting fat storage.

Moreover, the caloric deficit, lower blood sugar levels, and a high protein intake will equally contribute to this.

4. Nutrient and Macronutrient Density - To keep your body running at 100 percent efficiency you will consume a diet that is rich in complex and nutrient dense foods! Your body will get starchy carbs, fibrous greens that are full of enzymes, rich proteins, and plenty of good fats to increase good hormone production!

5. Maintain a Healthy Metabolic Rate - This will be accomplished by keeping stress and cortisol levels to a minimum. Our weapons are a slow lowering of calories, rather than a huge lowering, caloric cycling, immune system boosting, high meal frequency, and proper control of insulin release.

6. Meal Plan - The meal plan is meant to accomplish all of the above. You will eat 6 meals, in which 3 of them will be carb deficient, and in place of the carbs will be essential fatty acids. Vitamins, and minerals are essential, as well as a strict caloric regimen. You must count your calories and calculate their total to the T!

Conclusion

Good luck and remember no one ever said it was going to be easy, otherwise everyone would be in shape and looking amazing. The above requires discipline, sacrifice and commitment. We all have these traits you just got to want to use them; if you do then you’ll reach your goal. “Be Yourself At Your Best”