Here, three meals (two if you are only eating five meals) may contain carbs. Again, one rule is that at least the meal following your workout must be a carb meal. The others you can schedule as you see fit. Here, carb amounts are limited, however. We are seeking to eat approximately one gram of carbohydrate (from the list) per pound of bodyweight each low carb day. So our hypothetical 200 pound dieter would eat about 66 grams of carbs in each of three meals of the day, and the others would be just protein. Oh, and don't forget your small piece of fruit, at these carb meals, as well.
Great information, I can’t wait for the book to be released!
Some quick questions while I wait though =)
I would follow the two pre-workout meals protocol and eat my first meal at 12 PM, then 15 PM and post-workout around 19:00 PM.
On rest days I might do some low-mid intense cardio for 60min around 6:30 AM. Would you recommend taking 10g BCAA just before here also?
Do you see any downside if I would take VPX Meltdown every morning during a phase for maximum fat loss?
Regarding losing body fat from the midsection, it’s primarily a nutritional challenge. What I would recommend is tracking your food intake for a few days and then seeing how many calories you are eating. It’s a pain in the butt, but it’s well worth the time investment. I wrote an article series about keeping a food journal here: https:///2010/06/11/part-1-7-reasons-to-keep-a-food-journal/ . Then focus on eating less calories than you burn: https:///2011/01/18/how-many-calories-should-you-eat-to-lose-weight/ . Finally, adjusting carb intake can also make a difference. For example, when I want to lean out, I’ll eat less carbs at night (salad with veggies and lean meat & healthy fats) to help speed up the fat loss process. I don’t believe in “low carb” diets because they are mostly unsustainable, but I do believe being smart with carbs and eating a moderate level is a smart approach.