Stage Three: Diet

Diet:

The Fat Burning Meal Plan

The third stage’s diet is the most strict of all the stages. Stage Three’s diet is focusses on a fat loss method commonly known in the fitness world as ‘carb cycling’. Carb cycling is a technique where you rotate between high and low carb days. This method keeps your body guessing and as a result your metabolism increases while at the same time your body will no longer rely on carbs as an energy source and instead it will use body fat.

Your high carb day’s diet will be very similar to the diet you used in the first stage. On high carb days your diet will be split into 40% protein, 40% carbs, and 20% fat. On your low carb days the diet is broken down into 55% protein, 20% carbs and 25% fat. The majority of carbs should come from complex carbohydrate sources such as wheat and oat. On your low carb days most of your carbs should be consumed at breakfast and before & after your workout, and no carbs should be consumed after 6 pm.

The cycle is broken down into four high carb days and three low carb days a week. This way you’ll burn off the majority of carbs during HIIT sessions.

Sample Diet – High Carb Day
Time Meal
Meal 1 7 am 1 Cup Oatmeal
4 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 6-8 Ounce Lean Fish
1 Cups Brown Rice
1 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 6 pm 1 Baked Potato
8-10 Ounce Steak
1 Cups Vegetable
Meal 6 9 pm 2 Cups Cottage Cheese

Sample Diet – Low Carb Day
Time Meal
Meal 1 7 am 2 Pieces of Wheat Toast
6 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 8-10 Ounce Turkey
1/2 Cup Brown Rice
1/2 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1/2 Cup Green Beans
3/4 Pound Hamburger (No Bun)
Meal 6 8 pm 1 Scoop Casein Protein
1 Glass of Skim Milk


Move on to → Stage Three: Supplements