#7 days to die spring full

Why do you have to cut back on fats so much? Even though they are healthy, fats are caloric, and, since you need to cut your calories back by 15 percent, it makes sense to start there. You will consume your fats at the same times you were consuming them during your diet leading up to this. But I'll warn you, you're going to feel like crap! If you choose to keep in the fats, stick to whole-food sources such as mixed nuts or avocado. If you really want to drop your body fat on Days 10 to 4, then drop your fat intake to zero. Cutting back on your fat is what might make you feel miserable, because fat helps produce your 'happy' hormones and produces feelings of satisfaction. Reel back on your fat intake to just a quarter gram per pound of body weight, which is 45 grams for our 180-pound subject. The carb-loading phase is the fun part of the shred and ensures you look as good as possible.

#7 days to die spring full

This increases your glycogen stores and pushes water into the muscles, giving you a full and round appearance for your big day.

Over the last three days, you fill out your muscles by taking in plenty of complex carbs such as rice, potatoes, yams and oatmeal. If you can make it, your body is going to act like a sponge when we carb-load during days 3-1! During that first week, the goal is to deplete your body of glycogen stores by gradually eliminating all carbs-this encourages significant fat burning! It's OK if you look soft and skinny after several days of depleting-that's the point. The hardest part of the diet will be the first seven days. Also, consider supplementing with a digestive enzyme to help break down carbs during your carb-load. It's best to spread carb intake out across smaller meals-for example, eight or nine meals instead of four or five. Throughout the 10 days, consume carbs at about the same time you were consuming them during your diet leading up to the shred.

Carbs hold water, so during these final three days I back away from my vegetables. This works out to at least 450 grams for our 180-pound subject. On Day 4, you reduce your carbs to zero-except for fresh vegetables, which are considered 'free foods.' For the final three days, you increase your carb intake dramatically, to at least 2 1/2 grams per pound of body weight each day. On Day 5, you reduce your carbs to a quarter gram per pound of body weight, or 45 grams per 180 pounds. That works out to 90 grams for our 180-pound subject. During Days 10 to 6, you cut carbs to 1/2-gram per pound of body weight per day. One of the trickiest factors in contest-prep is carb manipulation. My top protein sources are white fish, extra lean beef, chicken, turkey, and salmon.

If your diet has been primarily chicken, turkey, and beef, then stand fast to those three items as your protein sources. Don't worry, you only do this for a few days, not the rest of your life.ДЄs for protein sources, stick to foods your body is familiar with. Why are we consuming an excessive amount of protein? The additional protein promotes fat burning and muscle sparing, but you should take in plenty of amino acids so your body won't be put into a position to break down muscle tissue to access that protein. That's almost 2/3 of your daily calories! On your carb-loading days (days 3-1), we'll cut back the protein intake to 1/2 gram of protein per pound of body weight for the day. This means our 180-pound subject will consume 270 grams of protein per day. From Day 10 through Day 4, you'll consume 1.5 grams of protein for every pound of body weight. It should be no surprise that protein intake is absolutely critical when you try to achieve extreme muscle definition. This should allow you to shed some body fat without burning any of your hard-earned muscle. When you go on a low-calorie diet-body weight x 10 is low-it's almost guaranteed that you'll start burning muscle mass to some degree as your body hunts down any ready source of fuel.Д«efore you start this guide, you should taper your calories to the point where you're eating body weight x 12. The goal here is to reduce your calories significantly, but not so much that you start burning significant amounts of muscle mass. Why don't we drop your calories even further? Because you can't shed that much body fat in one week-it's impossible! No matter how much you cut back your calories, you can't force fat off your body. This means a 180-pound male (or female) will take in 1,800 calories in a day. During each day of the week, you're going to consume 10 calories for every pound of body weight.