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 By: Jeff McCarrell
NOTE: This is part three, click here for part one!  click here for part two!click here for part four!
Phase III Yeah baby!! How are we feeling now? I know you are tired of Phase II and you need a change before you go crazy. No, Donuts are not a form of carbohydrate loading, so you can not justify a drive thru visit to Krispy Kreme or Dunkin Donuts. We will get your carbohydrate cravings under control here in Phase III. Just hang in there! The diet ratios for Phase III are as follows:
1.0 grams of carbohydrates per pound of TBW 0.5 grams of fat per pound of TBW Let's figure out how much protein and carbohydrates you will need. Take your total body weight and multiply by 1.5. This is how many grams of protein you will be eating. For example, a 200-pound male would eat 300 grams of protein. He will also eat 200 grams of carbohydrates per day, because 1.0 times 200 lbs. is 200 grams. Your fat intake comes only from the naturally occurring amounts found in the protein and carbohydrate sources, but do not exceed .5 gm of fat per pound of bodyweight per day. Calculate Your Macronutrients Intake
Food intake should be spread between five or six meals. I would recommend you get a large amount of your allotted carbohydrates right after training, preferably in a post-workout drink (Vitargo-CGL preferred). You should also taper your carbohydrate intake towards the evening (depending on when you train.) In other words, your last meal of the day should be lower in carbs than your previous meals, as we did in Phase I. Now!! What should we eat? Phase III Example Diet (Day 1) 200 lb. Total Body Weight
The Phase
III is usually not so bad. The variety between carbohydrates and
fats makes for a not so bland diet. Your energy levels should be
fairly good, that is why we are going to increase the cardio sessions.
I would like for you to do cardiovascular training every morning
for 30-45 minutes. My preference is the treadmill at around 4.0
on a slight incline. I would not recommend running at this point.
You could fall into the dreadful catabolic person. You do not want
to lose that hard earned muscle. Do you? That’s why it is
so important to take 1-TU.
In bodybuilders who are dieting to get ripped, 1-TU exerts a strong
anti-catabolic as well as anabolic effect, which means this powerful
product not only preserves vital muscle tissue but also builds muscle
on a calorie-restricted diet. To further support your fat-burning
furnace, we want to continue taking 2 capsules of Lipo-6
twice a day.
As previously discussed in part 2 of the Deadline Diet,
Lipo-6 is a very potent fat-burner that really goes the extra mile
to melt away stored fat, even in those stubborn and hard to reach
areas like love handles, glutes and thighs. Last but not least,
have one serving of Vitargo-CGL immediately following your workout.
Vitargo-CGL quickly super-hydrates your muscles with creatine and
the power nutrient glycogen. This will help to keep your muscles
full and pumped, while insuring a speedy recovery from your weightlifting
session. Believe me, taking Vitargo-CGL post-workout makes a big
difference. When you roll out of bed the next morning you will be
less sore, more energetic and your muscles won’t have that
flat look, which is usually associated with strict dieting.
The training
program, which I like to use here, is the German Volume Training.
GVT is a program that relies’s on stimulating muscle through
neurological pathways. I prefer it because it is basic and gets
you to failure without the 1-2 hour marathon workout.
The goal of the German Volume Training method is to complete ten
sets of ten reps with the same weight for each exercise. You want
to begin with a weight you could lift for 20 reps to failure if
you had to. For most people, on most exercises, that would represent
60% of their 1RM load. Therefore, if you can bench press 300 lbs.
for 1 rep, you would use 180 lbs. for this exercise.
Rest
Intervals:
When bodybuilders start with this method, they
often question its value for the first several sets because the
weight won't feel heavy enough. However, there is minimal rest between
sets (about 60 seconds when performed in sequence and 90-120 seconds
when performed as a superset), which incurs cumulative fatigue.
(Interestingly enough, you might find you get stronger again during
the eighth and ninth sets. This is because of a short-term neural
adaptation.) Because of the importance of the rest intervals, you
should use a stopwatch to keep the rest intervals constant. This
is very important, as it becomes tempting to lengthen the rest time
as you fatigue.
Tempo:
For long-range movements such as squats, dips, and chins,
use a 4-0-2 tempo; this means you would lower the weight in four
seconds and immediately change direction and lift for two seconds.
For movements such as curls and triceps extensions, use a 3-0-2
tempo. Number
of Exercises:
One, and only one, exercise per body part
should be performed. Therefore, select exercises that recruit a
lot of muscle mass.
Flat Bench
Day 2:
Bent over Rows Day 3:
Squats Straight leg Deadlifts or Leg Curls Day 5:
Military Press
Triceps: * (10 sets of 10 reps of 60% 1 rep max)  Click here for a printable version of this workout!
*** Supplemental bodyparts can be trained at the end…rear delts, calves etc…3 sets of 12 reps*** Overload
Mechanism:
Once you're able to do 10 sets of 10 with constant
rest intervals, increase the weight on the bar by 4% to 5%, and
repeat the process. Refrain from using forced reps, negatives, or
burns. The volume of the work will take care of the hypertrophy.
Expect to have some deep muscle soreness without having to resort
to set prolongation techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder
about five days to stop limping. The GVT will
be only performed during Phase III. I do not recommend using it
for more than 4 weeks.
Recommend this article to a friend by e-mail here!
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