Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
Before
I
begin,
I
would
like
to
remind
you
that
our
site
has
two
fat
burning
articles
and
a
nutritional
assessment
sheet
that
can
also
be
applied
to
the
13
week
workout.
Moreover,
the
members
in
our
forums
have
provided
an
endless
supply
of
fat
burning
information.
The
advanced
diet
presented
here
is
an
overall
option
to
the
ones
already
posted
on
the
site.
If
you
have
not
read
the
others,
I
suggest
you
do,
so
that
your
overall
knowledge
pertaining
to
getting
shredded
is
that
much
more
complete!
.....
Enjoy!
.....
For
those
of
you
who
do
not
live
in
California,
I'd
just
like
to
let
you
know
that
its
a
warm
and
perfectly
sunny
day
over
here!
What's
that?
The
weather
sucks
where
you
live?
That's
no
problem,
because
spring
is
two
months
away,
and
summer
just
2
months
after
that.
You
know
what
that
means
right?
Exactly,
it
means
its
time
to
kick
back
on
the
beach
and
work
on
your
tan
while
everyone
who
passes
by,
admires
your
body!
Taking
into
consideration
that
you
have
4
months
to
prepare,
you
can
just
sense
that
its
time
to
get
your
fat
burning
act
in
gear!
And
that
my
friend,
is
exactly
what
this
diet
will
do
for
you!
Lets
get
into
it!
Diet
Principles
&
Guidelines
Below
I
will
discuss
principles
and
guidelines
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
Muscle
Mass
5.
Emphasize
Your
ability
to
Maintain
a
High
energy
level
in
the
Weight
Room
No
Fructose
Allowed!
+
How
You
Will
Maintain
Your
Energy
Levels
in
The
Gym
The
first
aspect
of
this
diet
that
I
will
address,
is
that
it
will
be
completely
void
of
fructose.
You
will
not
be
allowed
to
eat
fruit
throughout
its
duration.
I
am
not
attacking
fruit,
however,
my
goal
here
is
to
optimize
your
energy
levels
in
the
gym
and
in
order
to
do
this,
I
want
you
to
focus
on
foods
that
promote
this
vital
aspect.
You
see,
if
you
are
able
to
keep
a
solid
energy
level
in
the
gym,
you
will
maintain
a
higher
percentage
of
muscle
mass.
note:
fruit
has
its
place
in
bodybuilding,
just
not
in
the
particular
combination
of
macronutrients
presented
in
this
diet.
Fructose
is
primarily
stored
in
the
liver
to
be
used
as
energy
at
a
latter
date.
While
it
is
less
likely
to
be
stored
in
your
muscle
cells.
You
only
have
so
many
calories
to
work
with,
and
therefore,
will
not
use
them
on
a
macronutrient
that
does
not
optimize
our
muscular
energy
stores,
as
we
will
need
them
in
the
gym
to
maintain
our
strength
and
endurance.
By
following
this
rule
you
will
also
maintain
a
better
pump,
even
when
dieting,
than
compared
to
a
diet
centered
around
fructose
based
foods.
Therefore,
your
carbohydrates
will
be
derived
from
slow
burning
starchy carbs,
and
fibrous
greens.
We
will
get
into
more
detail
over
this
further
along
in
the
article.
Insulin
Control
and
an
Explanation
of
Glucagon
and
Its
significance
in
Burning
Fat!
So what exactly is this substance
that our body releases/secretes?
I
first
learned
about
Glucagon
when
I
was
a
teenager.
My
old
man
is
a
firefighter,
and
I
remember
him
injecting
this
hormone
into
a
patient
that
was
hypoglycemic.
I
asked
him
why
and
he
explained
what
glucagon
did
and
why
he
injected
it.
The
reason
was
to
release
the
stored
energy
in
the
patients
body
and
get
him
out
of
this
hypoglycemic
state.
(
You
learn
all
kinds
of
cool
things
as
a
kid
when
your
Old
Man
is
a
firefighter!
)
Glucagon
is
the
exact
opposite
of
insulin.
The
latter
is
a
storage
hormone,
while
the
former
is
an
un
storage
hormone.
Glucagon
steals
fatty
acids
away
from
your
fat
stores
and
instead
readies
them
to
be
burned
as
energy.
This
hormone
also
stimulates
the
process
which
releases
fat
that
has
already
been
stored(
most
likely
during
your
bulk!).
In
other
words,
Glucagon
promotes
fat
burning!
(
As
a
side
note,
they
are
both
produced
in
the
pancreas
)
However,
the
key
to
its
release
is
insulin
control!
Or
should
I
say,
insulin
suppression,
because
it
is
when
this
hormone
is
at
its
lowest
in
your
body
that
its
counter
part
is
at
its
highest.
This
subject
is
much
deeper
than
suppression,
though.
You
see,
insulin
also
has
several
vital
aspects
that
are
key
to
success
in
this
diet.
Which
is
why
we
must
address
this
hormone
if
we
are
to
open
the
door
to
Glucagon
release,
without
damaging
the
positive
effects
it
possesses!
Insulin
is
the
most
significant
aspect
of
any
diet
program.
Whether
your
goal
is
to
gain
or
lose
weight,
the
manipulation
of
this
hormone
will
ultimately
be
the
deciding
factor
of
how
quickly
you
reach
your
goals
in
either
direction.
As
I
discussed
in
my
article
"
take
your
fat
burning
to
the
next
level
"
insulin
is
a
storage
hormone.
It
helps
store
vital
nutrients
in
our
muscle
cells,
and
unfortunately
also
stores
fat.
So
you
see
this
issue
is
a
two
sided
coin.
Lets
briefly
outline
the
good,
the
bad,
and
the
ugly
aspects
of
this
hormone.
Good
Shuttles
anabolic
nutrients
such
as
carbs,
amino
acids,
and
creatine
into
our
muscle
cells,
Suppresses
Cortisol
Levels(
the
hormone
that
bodybuilders
hate
most!
Cortosol
literally
gobbles
up
our
muscles
and
slows
the
metabolism
).
Places
us
into
a
state
of
Anabolism(
Growth
)
Bad
and
Ugly!
Suppresses
our
ability
to
burn
fat
Stores
Fat!
Too
many
high
bursts
can
lead
to
insulin
resistance
(
discussed
further
into
the
article
)
With
all
of
the
above
in
mind,
our
goal
is
twofold:
1.
Keep
insulin
levels
relatively
low
so
that
Glucagon
can
be
released
2.
Use
Insulin
at
key
points
during
the
day
to
Suppress
Cortisol
when
it
is
at
its
highest,
and
enhance
recovery/lower
muscle
wasting.
Game
Plan!
In
order
to
accomplish
these
two
difficult
and
very
much
opposite
goals,
we
will
need
to
analyze
two
more
concepts.
The
first
is
insulin
sensitivity
and
the
second
is
insulin
resistance.
Muscular
Sensitivity
Explained
-
The
higher
your
muscular
insulin
sensitivity
the
better
off
you
will
be!
Simply
put
it
means
that
your
muscle
cells
are
more
sensitive
to
the
effects
of
insulin
and
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
refers
to
your
muscle
cells
being
resistant
to
the
effects
of
insulin.
In
turn
your
body
must
release
more
insulin
in
response
to
the
consumption
of
food.
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.
Seeing
how
our
goal
is
to
keep
insulin
levels
to
a
minimum,
we
will
want
to
promote
insulin
sensitivity
and
manipulate
it
to
our
benefit!
The
question
of
the
day
is,
how
can
we
accomplish
this?
Step
One:
It
has
been
proven
that
a
diet
moderate
in
highly
fibrous
carbs
can
increase
insulin
sensitivity
in
the
muscle
cells.
Which
is
why
we
will
stick
with
foods
such
as
oatmeal,
and
fibrous
green
vegetables.
The
reason
for
this,
is
that
your
body
will
not
overproduce
insulin
in
response
to
these
slow
burning
carbohydrates.
Remember,
the
less
fiber
and
the
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
bulk!
Step
Two:
Omega
3
Fatty
acids
also
increase
insulin
sensitivity.
Therefore
this
diet
must
contain
them.
You
can
get
these
types
of
fats
from
flax
seed
oil,
olive
oil
and
fatty
fish
such
as
salmon.
Step
Three:
Another
factor
involved
in
manipulating
insulin,
is
to
understand
when
your
muscles
are
most
sensitive
to
its
effects
and
when
they
are
more
resistant.
The
answer
is
that
during
the
first
half
of
the
day
and
following
a
workout
they
are
more
sensitive
and
during
the
last
part
of
the
day
you
tend
to
be
more
resistant.
So
we
will
take
advantage
of
the
periods
in
which
our
muscles
are
highly
sensitive
and
take
heed
when
they
are
not!
By
doing
so
you
will
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
secrete
as
much
insulin.
Mind
you,
these
carbs
will
all
be
extremely
fibrous
and
slow
burning,
so
don't
get
what
I
am
saying
twisted.
Finally,
during
your
post
workout
meal,
you
will
ingest
some
simpler carbs,
again,
not
a
numerous
amount,
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
earth!
Step
Four:
It
is
important
that
you
supplement
with
the
mineral
called
chromium
everyday!
Its
a
fact
that
chromium
increases
insulin
sensitivity
and
the
lack
there
of
will
do
the
opposite! There
is
no
RDA
for
chromium;
however,
most
experts
agree
you
need
at least
200
mcg/day.
A
recent
study
which
showed
positive
results
used
1,000 mcg/day.
Hard-working
athletes
may
want
to
make
sure
they
get
at
least
400 mcg/day.
Exercise:
This
aspect
is
covered
in
13
Weeks
to
Hardcore
Fat
Burning
"
The
Workout
"
Sum
Up
The
Plan
Our
goal
is
to
increase
muscular
sensitivity
so
that
our
bodies
need
not
release
a
high
amount
of
insulin
in
response
to
carbs.
This
will
increase
the
anabolic
effects
of
ingesting
carbs,
while
keeping
insulin
levels
relatively
lower,
which
will
raise
glucagon
levels.
We
will
also
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
will
raise.
In
addition,
we
will
increase
our
omega
3
fatty
acids
and
chromium
intake,
which
is
proven
to
benefit
our
goals!
Nutrient
and
Macronutrient
Balance
And
Tricks
To
Maintain
The
Metabolic
Rate
You
will
never
reach
your
goal
of
becoming
shredded,
if
your
body
does
not
receive
a
proper
balance
of
macronutrients
and
micronutrients.
This
must
be
distinctly
understood,
or
nothing
good
can
come
out
of
this
article!
In
other
words,
if
you
try
and
force
your
body
into
a
state
of
fat
burning,
by
starving
it
of
one
or
more
nutrients,
you
will
hit
a
plateau
in
a
head
on
collision
that
won't
be
easy
to
recover
from!
That
being
said,
it
is
my
intension
to
include
everything
in
your
diet
so
as
to
keep
your
body
running
at
100
percent
of
its
capacity,
and
in
turn
it
will
reward
you
by
maintaining
a
high
metabolic
rate.
Lets
analyze
these
concepts:
Macronutrients
Proteins
-
You
will
get
plenty
of
protein in this
diet.
Each
meal
will
be
chalk
full
of
this
vital
food
source.
Too
many
people
make
the
mistake
of
lowering
their
protein
when
they
go
on
a
cut.
This
is
one
of
the
most
costly
things
you
can
possibly
do!
Without
adequate
protein
you
will
lose
your
muscle
at
an
extremely
high
rate
and
sabotage
your
fat
burning
efforts! note:
a
high
protein
intake
also
facilitates
glucagon
release.
Your
body
secretes
more
glucagon
after
a
protein
rich
meal.
Fats - We will also emphasize essential fatty
acids here, both from omega 3 and omega 6 sources. Read more here,
Essential Fatty
Acids - An In Depth Analysis
Carbs
-
All
of
your
carbohydrates
will
come
from
fibrous
sources.
You
will
not
be
allowed
any
simple
sources
unless
you
are
taking
in
your
post
workout
shake.
The
role
they
will
play
is
to
spare
protein,
maintain
energy
levels
in
the
gym,
and
also
induce
the
release
of
insulin
post
workout.
Remember,
after
you
workout,
your
body
releases
cortisol
(
see
take
your
fat
burning
to
the
next
level
)
at
an
unmatched
rate!
Cortisol
has
been
proven
to
lower
thyroid
hormone
output.
The
lower
your
output
in
this
area,
the
slower
your
metabolic
rate
will
become.
Micronutrients
A
game
that
many
athletes
play
with
their
diets,
is
to
lackadaisically
take
their
vitamins.
In
other
words,
they
take
them
when
they
feel
like
it,
and
that
is
a
rarity!
You
need
to
take
a
multivitamin
and
multimineral
everyday
without
fail!
You
also
need
to
take
chromium
everyday
and
3
grams
of
vitamin
C.
Supplements
-
I
discuss
this
in
detail
in
my
nutritional
assessment
sheet,
which
can
be
found
in
the
nutritional
section
of
the
site.
However
I
will
emphasize
two,
that
I
feel
everyone
should
take.
Glutamine
-
I
would
personally
recommend
that
each
of
you
take
in
10-20
grams
of
glutamine
a
day,
half
of
which
is
with
your
post
workout
meal.
If
you
can
only
afford
a
small
amount,
then
reserve
it
for
your
post
workout.
This
amino
acid
will
enhance
your
ability
to
recover
dramatically,
maintain
a
better
pump
in
the
gym
and
also
maintain
a
much
higher
percentage
of
your
muscle
mass!
Creatine
-
This
will
help
maintain
your
energy
levels
and
pump
in
the
gym.
Putting
It
All
Together
If
you
take
each
of
the
micro
and
macro
nutrients
into
consideration,
and
give
them
their
proper
dues,
then
you
will
get
the
following
out
of
the
diet:
1.
A
higher
metabolic
rate
throughout
the
diet
2.
A
better
pump
in
the
gym
3.
You
potentially
will
maintain
all
of
your
muscle
mass
4.
You
will
recover
faster
5.
You
will
feel
more
refreshed
6.
You
will
not
be
as
sore
7.
The
list
can
go
on
and
on,
but
suffice
it
to
say
that
the
above
concepts
are
vital
to
your
success!
How
To
Find
Your
Caloric
Needs
It
is
important
to
understand
that
your
caloric
needs
are
different
than
mine,
or
the
next
person
you
come
in
contact
with.
This
is
a
personal
endeavor,
that
you
must
carefully
calculate
for
yourself.
Take
The
Average
Taking your average
calories per day is extremely simple. I personally do not like to list
formulas, because they apply differently to everyone. What you do is count
the total amount of calories you eat in a day for the next 3-5 days or so, then
average out that amount. If you neither gained nor lost a pound, then that
is your maintenance. Its important to find a regimen that maintains you.
This is purely a testing method. Most bodybuilders already know how many
calories they need to maintain. Which is why so many of you will like this
as you have a good idea of what your maintenance calories are. For
example, lets say you ate 3, 500 calories today, 3, 300 tomorrow and 3, 400 the
next day and maintained your current weight. That's an average of
3,
400
calories
a
day.
Therefore
this
is
the
total
you
need
to
remember,
because
this
diet
will
force
you
to
subtract
calories
from
this
amount.
Important
note:
Last
time
I
discussed
this
method,
I
received
several
emails
saying,
that
they
ate
the
amount
of
calories
that
I
discussed
in
the
article
exactly
as
I
wrote
it.
This
is
understandable,
because
an
example
is
easy
to
misread.
However,
it
was
still
an
example.
Nothing
more,
nothing
less,
so
it's
important
that
you
apply
the
principle
to
yourself,
not
by
consuming
exactly
what
I
wrote
down(
I.E.
3,400
calories
),
but
by
counting
exactly
what
you
consume
to
maintain
your
current
weight.
Other
Formulas
I'm
sure
many
of
you
would
like
to
know
what
formulas
people
end
out
using
in
this
case.
As
I
stated
I
prefer
the
athlete
to
get
to
know
his
or
her
body
and
calculate
from
there.
However,
I
will
list
the
3
most
popular
methods
for
calculating
your
caloric
needs,
aside
from
the
one
listed
above.
Method
I
-
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
II
-
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
-
that's
my
kind
of
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
for
Moderate
-
1.6-1.7
for
Heavy
-
1.8-2.1
for
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
III
-
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,
lets
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
properly
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
lay
on
your
behind
and
watch
soap
operas
all
day!
In
other
words,
if
you
did
absolutely
nothing.
In
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
for
Moderate
-
1.6-1.7
for
Heavy
-
1.9-2.1
for
Insanely
Rigorous
-
Now
multiply
your
caloric
needs
times
the
number
that
fits
you
best.
Lets
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.
Again
I
prefer
the
averaging
of
calories
per
day. But
these
will
certainly
give
you
a
better
base
to
work
with.
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
latter.
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
We
have
discussed
insulin
and
glucagon
control,
the
following
techniques
will
stress
the
manipulation
of
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(
thyroxine
)
which
is
inactive
and
change
it
into
T-3(triiodothyronine)
which
is
extremely
active(1).
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
(2)
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
counter
part
is
enhanced! Of
course,
being
that
fat
loss
is
the
goal,
we
would
like
to
maintain
a
metabolic
rate
that
is
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 (see
take
your
fat
burning
to
the
next
level)
and
cortisol
slows
the
conversion
of
T4
to
T3
and
favors
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.
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.
But
notice
how
I
cleverly
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
macronutrient
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
ramped
in
your
body!
Therefore,
take
care
to
pay
extra
special
attention
to
it!
This
means
the
following:
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
won't
make
a
long
list
of
foods
here.
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
yams.
If
you
have
bread,
it
must
be
whole
wheat
and
fibrous!
In
other
words
iron
kids
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
of
this
persuasion.
Asparagus,
Broccoli,
Brussel
Sprouts,
Cabbage,
Green
Beans,
Lettuce,
Zucchini
etc.
As
long
as
its
green
and
fibrous
you
can
have
it!
Fats
You will stay away from saturated
fats and stick with unsaturated fats that are chalk full of omega 3 and omega 6
fatty acids.
omega
6
rich
fats
-
Safflower,
Borage
Oil
Sample
Meal
Plans
and
Guidelines
You
will
consume
a
total
of
6
meals
per
day.
This
is
to
maintain
energy
levels,
increase
absorption
of
nutrients
and
also
induce
thermogenesis.
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
and
reparation.
supplementation:
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
)
-
Read,
The
Window of Opportunity
Meal
Two
Cardio
Day
-
On
this
day
I
suggest
a
complex
starchy
carb,
rather
than
a
sugar
spike.
Just
enough
carbs
to
lower
cortisol.
So
rather
than
have
punch,
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
Veggies,
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.
Breakfast:
1
1/2
servings
of
Oatmeal
250
calories
50
grams
of
Whey
Protein
250
calories
Two
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
200
percent
effort!
)
meal
two
post
workout
meal
Follow the Window Of Opportunity guidelines
here.
meal three
a
baked
or
steamed
sweet
potato
115
calories
small
tossed
green
salad
with
safflower
oil
185
calories
broiled
chicken
breast
200
calories
two
tall
glasses
of
water
total
500
calories,
40
grams
of
protein
meal
two:
broiled
Salmon
200
calories
One heaping Spoonful of a mixture of Flax Seed & Safflower 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
Flax
Seed
Oil
and
Safflower
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
There
was
a
huge
amount
of
info
covered
today!
So
much
so,
that
I
would
like
to
briefly
review
it
with
you.
1.
Increased
Energy
In
The
Gym
-
We
will
accomplish
this
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
rise,
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
I'd
like
to
wish
you
the
best
of
luck
and
let
you
know
that
I
will
be
behind
you
100
percent
of
the
way!
Now
if
you
will
excuse
me,
I
have
a
date
with
the
squat
rack!
Sincerely
Jacob
Wilson
-
jwilson@abcbodybuilding.com
President,
Abcbodybuilding
© ABC Bodybuilding Company. All rights reserved. Disclaimer
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