I will state it right now: this diet is not for the weak. If you are not already fairly lean, there are certainly less extreme systems out there. However, if you are either trying to lose A LOT of fat very quickly or simply trying to get into levels of extreme leanness, you have come to the right place. I myself have used this very system to achieve single digit body fat levels and the benefits that come with it: the six pack and overall fantastic body definition.
Incredible progress and results are virtually guaranteed, but you must persevere through levels of lethargy and hunger that are borderline unbearable. On the bright side, the diet almost requires you to treat yourself from time to time, but we'll get to that later. Now, with the disclaimers of doom out of the way, let’s get to the meat of this article.
The principle of the diet is fairly simple. Your daily caloric intake will be your bodyweight (in pounds) times 10, i.e. a 200 lb individual will take in 2000 calories. Of course, I don't expect you to be precise to the exact calorie, so you are free to include a 10% fudge factor, i.e. the 200 pound person must keep their intake between 1800 and 2200 calories. Don't cheat, salvation lies ahead for the strong.
On to the macronutrient split. Protein intake should be to the level of at least .75 to 1 gram of protein per pound of bodyweight, i.e. the 200 pound individual takes in 150-200 grams of protein. The bulk of the rest of your intake should come in the form of fat. This is not expressly a low carb diet, but carbs should be limited only to periods after working out. I leave workouts to your discretion, though I recommend a combination of cardio and strength workouts with a bias towards cardio workouts. Be sure to push your body to the limit during workouts for maximum results.
As promised, this diet is not all doom and gloom. Inevitably, your body will attempt to adjust to this severely reduced caloric intake. We will counteract this with an APPROVED CHEAT DAY! This glorious event is sanctioned to take place once every two weeks. On this day, eat as much 3 times your normal caloric intake, i.e. the 200 pound man on his 2000 caloric diet has an ample 6000 calories at his disposal. Don't neglect your protein intake, in fact, increase it so that you are getting over 1 gram of protein per pound of bodyweight. Other than that, the macronutrient distribution is up to you: bring on the pizza! Lastly, make use of the increased calories with a quality strength workout to give your muscles some growth potential. Otherwise, what’s the use of a diet if you lose all your muscle too!!
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Well, if you have decided to go for it, be prepared for the best fat loss period of your life. You may consider fat loss supplements to boost your energy and reduce your appetite as well as some multivitamins to make up for your reduced vitamin and mineral intake. Check my supplements post for some recommendations. Good luck!