[clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.
The KETO run at this point is to prepare your body for the last half of week ten, the super compensation or carb load. Training is to failure and this one really hurts as we will try to trow you into ketosis with a very hard cardio routine at the beginning of the week. Good luck – this is make or break time!
To learn more about the KETO run, check out Dr. Willey’s book, Better Than Steroids.
Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).
|Eating Plan||Low calorie KETO||Low calorie KETO||Low Calorie KETO||Low Calorie KETO||Low Calorie KETO||Low Calorie KETO||Low Calorie KETO|
|Cardio||20 min HIIT, 60 min LSD||20 min HIIT, 60 min LSD||10 min HIIT, 45 min LSD||15 min HIIT, 20 min LSD||10 min HIIT, 30 min LSD||15 min HIIT, 30 min LSD||LSD 40 Min|
|RT||Forced Reps Chest/Tris||Forced Reps Back/Biceps||Forced Reps Quads/ Traps||Forced Reps Shoulders / Hamstring||Forced Reps Triceps / Biceps||Pre Exhaustion Calves||OFF|