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[NYCmitch25]

see below

[NYCmitch25]

continued...

[Bouncer]

awesome.

Lyle McDonald has definitely earned the title guru.

[Turbo3000]

Thanks.

[Bouncer]

True...But cliff notes would of been good.

no, i would rather have the whole article/book then notes.

[NYCmitch25]

True...But cliff notes would of been good.

This is detailed layout of the diet. I would read the book its very good. Much more useful then just notes. Even if you dont follow the diet the book is execellent.

Ultimate Diet 2.0
-Calculate maintenance calories; usually its body weight multiplied by 14, 15 or 16
-Move to a 30/40/30 p/c/f for 2 weeks on maintenance if you’ve never done a diet like this
-Cut maintenance calories by 50%; do not go below 1200 calories. If when you cut your maintenance calories and it comes up below 1200 calories, add cardio instead of cutting calories
-If your goal is towards muscle gain, don’t cut calories so hard on low CHO days. 10-25% is ok. You will probably not lose weight with this ratio
-CHO intake can be no more then 20% of total calorie intake
-If you would like to cut CHO to below 50 grams, bring protein up to 1.5 grams per/lbs.
-Choose Low GI/High Fiber CHO
-Pick from varied protein sources i.e. eggs, fish, chicken and lean red meat
-The rest of your calorie allotment should come from dietary fat
-Take 6 grams of fish oils per day
-Get most of you dietary fat from MCTs and DAG oil
-Three to four meals a day is good on this diet i.e. 8am breakfast, 1230pm lunch, 5pm supper, 9pm dinner
-Various non-caloric snacks can get you through the day i.e. sugar-free jello
-Caffeine, Syneburn stack, Multivitamin, Calcium 600mg in the morning and 1200mg at bedtime

Day 1 & 2 MON/TUES
-10 to 12 sets per body part at 15-20 reps to deplete glycogen
-You should use weight that is roughly 60% of your 1 rep max
-Take 1-1.5 minutes in between sets
-Chest/back/shoulders day 1, Legs/arms/abs day 2

Day 3 WED
-Meal plan remains the same
-Day off from weight training, or you can choose to do cardio

Day 4 THURS AM
-Another moderate cardio in the morning or lunch at the latest is good here
-Try to get at least 4 hours in between your cardio and weight training session
-Remain on your low CHO/low calorie diet but you can only consume 75% of the total calories that you were consuming on days 1-3, basically only your first 3 meals i.e. breakfast, lunch and supper. Your last meal should be around 3-4pm

Day 4 THURS PM
-You’ll be training your whole body today
-Prepare for today’s workout by consuming 25-30 grams of CHO w/ 15 grams whey protein 30-60 min. before workout
-You may also have one or two pieces of fruit
-You only need 2-4 sets per body part at a 6-12 rep range to prepare you for CHO load
-You should be training with weights 70-85% of your 1 rep max
-Instead of going to failure, stop one rep short to avoid neural fatigue for Saturday’s power workout.
-Choose at most 2 exercises for chest, legs, back and shoulders; one exercise for arms or two exercises with only one set each. Warm up sets are not included in this
-This should be about a 20 set total workout
-Take 1-2 min. rest in between sets and be finished within an hour

Day 4 THURS CHO LOAD
-Hit 100% glycogen repletion within 24-30 hrs and do the rest of the CHO load during the weekend
-Eat approximately 7-8 grams of CHO per/lb of lean body mass from Thursday night to Friday bedtime
-In addition to CHO consumption, you will need 1 gram per/lb of protein and low to moderate amounts of dietary fat; about 15% of total cal. or 50 grams or so. (You’re probably freaking now because this is a lot of calories) HALELUJA!!! Have fun!
-The types of CHO doesn’t really matter much as long as you meet your intake requirements; he does however recommend starting out with high GI liquids such as glucose and glucose polymers and then move towards starches at time passes
-Fructose however is preferentially used by the liver and tends not to be good for muscle glycogen replenishment; don’t make fructose/sucrose your primary CHO source
-In contrast, small amounts for fructose i.e. 50 grams or sucrose i.e. 100 grams seem to improve CHO load
-The key is to keep starches dominant and fructose and sucrose at small to moderate levels

Day 4 – 5 THURS EVENING to FRIDAY BEDTIME (A SAMPLE CHO LOAD)
-Immediately after your Thursday workout you would want to have a post workout shake consisting of 1 gram/lb of CHO and 1/3 as much protein; the CHO sources should come from glucose or glucose polymer source with some fructose. Whey would be the ideal choice of protein here
-2 hours later repeat the drink or have a meal with fairly high CHO, if it doesn’t interfere with your bedtime schedule have another meal or shake at bedtime
-If you happen to wake up in the middle of the night, have another meal, if not have a large CHO based breakfast first thing in the morning
-On Friday, every 2-2.5 hours, eat a meal
-By the end of Friday night or whenever you end your CHO load, make sure you’ve gotten the necessary 7-8 grams of CHO/lb
-Don’t be surprised if you get tired or fatigued during the CHO load!
-Do not take thermos on this day or high doses of caffeine, they impair insulin sensitivity which will limit the effectiveness of you CHO load
-Make sure you drink plenty of water also…you should be anyway! Each gram of glycogen you store hold 3-4 grams of water and ensuring proper water intake will make sure your muscle are full and hydrated
-Finally, no workout on Friday

DAY 6 SAT POWER WORKOUT
-Get a meal in you with moderate amount of CHO and protein about 2-3 hours before this workout
-30 min. before the workout take 30 grams of CHO with 15 grams of whey protein
-You can also take your stimulants an hour before the workout
-Sipping on a dilute CHO drink during the workout may help you get through it i.e. Gatorade 30-60 grams of CHO in 32oz. water
-3-6 sets and 3-6 reps per body part, shoulders and arms, you may do fewer sets since they are hit by other exercises
-Pick 2 exercises per body part; for arms, one is sufficient
-Do WARM UP SETS!
-During the sets you want to lower the weights with control 2-4 seconds then burst up; but keep your form
-You want fairly long rest periods between work sets, 3-5 min. if possible but without making your workout too long
-Try supersetting antagonistic exercises i.e. flat bench and rows; rest 2 min. between sets
-This is the workout where you should try to increase the weight each week during the cycle or at least maintain strength
-After the workout, post workout shake, CHO plus protein and whatever else you put in your shake
-If muscle growth is your goal with this diet then CHO intake on this day should be 2-2.5 grams per/lb of lean body mass. Protein should be 1 gram per/lb and fairly low fat, about 40-50 grams from mostly monounsaturated sources.
-This should roughly be maintenance calories for most and works out to about 60% CHO, 25% protein, and 15% fat
-If fat loss is your goal with this diet then cut calories by 10-20%, the cut should come from CHO on this day

DAY 7 SUN
-Day of rest before you start all over again
-If you goal is muscle growth then eat at maintenance calories but cut CHO back to 1-1.5 grams per/lb lean body mass. Protein should be at 1 gram per/lb and dietary fat making up the rest
-early in the day you can have small amounts of complex CHO but as the day progresses, shift toward low GI veggies
-If fat loss is your goal with this diet then calories should be reduced to 10-20% or more on this day and return to low CHO in the evening
-Eat small amounts of CHO during the first half of the day i.e. breakfast and lunch and go back to dieting low CHO at night with veggies