Nutrition

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 Gym.

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:

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. 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.

Fats  Those who say all fats are bad for you are, of course, dangerously incorrect. As it turns out, plant-based fats are powerful cancer fighters, If you want to prevent cancer, or you’re currently battling colon cancer, rostate cancer or breast cancer, it is essential to get plant-based fats into your diet on a daily basis. The healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconuts. They also improve your cardiovascular health and fight weight gain and obesity

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.

Vitamins & Minerals  A game that many athletes play with their diets is to regular intake 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.

MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

From Monday through Saturday, You have to take carbs at breakfast and dinner (60min after post workout meal),
rest of the meals will be no carbs meal. Your total carb intake will be around 120g. During low carb diet our main
focus is to burn maximum fat and deplete muscle glycogen. As our protein intake is more than 1g per pound body weight, which will help to grow muscle and provides you energy.

OR

OR

OR

OR

MEAL 1

MEAL 2

MEAL 3

MEAL 4

MEAL 5

MEAL 6

On Sunday, which is your recovery day means non-training day, you have to take carbs in every meal except last meal. A purpose of adding carbs on Sunday is to refill your muscle glycogen, which you depleted during low carbs day. Eating low carbs diet for longer period of time will slow down your metabolism which is a engine to burn calories, so its important to eat carbs after every 6th day to speed up the metabolism.

OR

OR