The second part of the Rock Hard Challenge diet makes some changes to the nutrition program you've been following for the past month. In Part 1, we prescribed a high-protein, moderate-carb regimen with a reduction in calorie intake. During Part 2, you'll reduce calories a bit more and begin a carb-cycling strategy, taking in fewer carbs for four days and then dramatically increasing carbs every fifth day - called a Re-feed Day. This rotation helps your body burn fat and keeps your metabolism up. This is your plan for the next four weeks..
In weeks 5 to 8, you should take in about 12.5 calories per pound of body weight on your Baseline Days—this means every day but the Re-feed Day. So, a 200-pound individual will consume about 2,500 calories on these days.
On your Baseline Days, you’ll consume a little over 100 grams of carbs. You’ll split these calories between your first few meals of the day and then again around your workouts.
Get between 1.5 and 2 grams of protein for every pound of body weight each Baseline Day. This means that a 200-pounder should consume at least 300 grams, or as many as 400 grams, of protein. On your Re-feed Days, you don’t have to focus as much on protein consumption, taking in only 1.5 grams or a little less per pound of body weight. That’s because the additional carb calories will make it less likely that your body will be in such a depleted caloric state that it will try to rob your muscles of their amino acids.
Continue to consume both saturated and healthy fats in a 50:50 ratio, getting in a total of about 0.3 to 0.4 grams per pound of body weight each day. That’s 60–80 grams of fat for a 200-pounder. To keep calories in balance on Re-feed Days, you’ll cut dietary fats in favor of taking in more carbs.
These give you a break from strict dieting and jolt your metabolism. Take in about 400 grams of carbs every fifth day to provide satiety and help you power through hard workouts—especially over the next day or two. Eat these carbs earlier in the day around your workout.
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