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..

Calories

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.

Carbs

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.

Protein

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.

Fat

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.

Re-Feed Days

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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BASELINE DAYS - LOW-CARB SAMPLE MEAL PLAN

This schedule was designed to provide about 2,500 calories with 300–400 grams of protein and a little more than 100 grams of carbs. Your total carb intake is 145, but this includes 16 grams of carbs from broccoli and 4 grams from lettuce. Vegetable carbs are high in fber and are considered “free” carbs because they have little or no impact on blood sugar or insulin. You can also discount the carbs in spinach, caulifower, arugula, sprouts, and cabbage.

 

Food Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
I cup oatmeal 150 6 25 2
MID-MORNING SNACK        
1⁄2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
LUNCH        
8 oz Atlantic salmon 420 45 0 24
1/3 cup brown rice 73 1 15 0
8 oz broccoli 80 5 16 0
PRE-WORKOUT SHAKE        
2 scoops MuscleTech Phase8 300 52 14 4
2 tbsp sugar 100 0 25 0
POST-WORKOUT SHAKE        
2 scoops Nitro-Tech 280 60 4 3
1 scoop Cell-Tech 180 0 38 0
DINNER        
10 oz chicken breast 289 54 0 6
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
BEDTIME SNACK        
2 scoops MuscleTech Phase8 300 52 14 4
TOTALS 2,843 359 158 78

 

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RE-FEED Days - HIGH-CARB SAMPLE MEAL PLAN

ere’s your plan for taking in 300 grams of protein and 400 grams of carbs while keeping calories in check. Note that on your Re-feed Days you’re also going to spike calories by necessity. To keep calo- ries from getting out of bounds, we’ve cut dietary fats somewhat to balance the additional 1,200 carb calories. When you make substitutions to our sample plan, choose very lean protein and carb sources that are very low in dietary fats.

 

Food Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST        
2 whole medium eggs 140 12 0 10
8 egg whites 144 25 0 0
8 oz pancakes (3x6") 390 8 83 3
2 oz maple syrup 180 0 47 0
MID-MORNING SNACK        
6 oz turkey breast 169 39 0 3
1 medium bagel 289 11 56 2
LUNCH        
6 oz canned tuna 420 45 0 24
1 cup brown rice 219 3 45 0
8 oz broccoli 80 5 16 0
PRE-WORKOUT SHAKE        
1 scoops MuscleTech Phase8 150 26 7 2
4 tbsp sugar 200 0 50 0
POST-WORKOUT SHAKE        
2 scoops Nitro-Tech 280 60 4 3
2 scoops Cell-Tech 360 0 76 0
DINNER        
10 oz chicken breast 289 54 0 6
8 oz sweet potato 225 4 53 0
BEDTIME SNACK        
1 scoop MuscleTech Phase8 150 26 7 2
TOTALS 3,538 313 444 37