The rule is that you have to stay in a positive nitrogen balance, so you still need to get all your protein grams every day. Normally we allow up to ten Calories per gram of protein for a reasonable protein density, but on this plan we’re going to push that number all the way down to five. That means that if you need 225g of Protein per day, you can push your daily calorie intake all the way down to 1125 instead of a more normal 2500 or so. This sort of massive deficit will cause drastic fat loss over the short term. A little quick math shows that it will produce an additional 2.75 lbs of fat loss per week ((2500 - 1125) * 7) / 3500 over and above that of your normal protocol. If you’re normally losing about 1.25lb per week (which is the middle of the 0.5 - 2.0 acceptable range) then we’re talking four pounds a week!

This program is drastic, and if you were to do it over the long term it would damage your metabolism, so we’ll shoot for 30 days. A month is long enough to see significant results, but short enough that you can recover fairly easily afterwards. To make sure that you don’t get too burned out, and to keep your leptin levels at least partially under control we’ll kick the protein density down to eight on your leptin recovery days (usually the weekend for me). This will give you the ability to vary your diet a bit.

To help you figure out what’s available, I downloaded the USDA food database and whipped up a nice little chart. Essentially you’ll be able to have protein shakes, seafood, turkey, extremely lean red meat, and that’s about it. So looking at the list you have to be thinking, hey won’t that put me into ketosis you said that was bad! Ketosis does tend to be more catabolic (muscle wasting) than normal calorie restriction. To compensate, you’ll need to make sure you continue doing your hypertrophy workouts, cut out all cardio work, and take Branched Chain Amino Acids. For a short period of time like thirty days, this will keep things from getting too badly out of hand. By the way, during this plan you will NOT be using a post workout recovery drink, all that sugar is counter-productive to what we’re trying to do.

Here’s what you’ll need to get started:

1) LOTS of protein shake mix, probably 10-15 cannisters at least, try to get several flavors.
2) Multi-vitamin, given the severe intake restrictions this is crucial, make sure to get something quality like NOW Adam
3) A fatty acid supplement, this diet is so lean you’d risk rabbit starvation if you didn’t take in some healthy fats. I like Flameout from Biotest. To be absolutely safe, have one tablespoon of fats per day (butter, peanut butter, cream cheese, whatever works) DON’T SKIP THIS!
4) Branched chain amino acids, normally I consider this optional, but you’re going to need all the help you can get to stay in positive nitrogen balance.
5) Plenty of turkey, seafood, and other extremely lean meats.
6) A metabolic booster, like that in most fat burning supplements can help to keep your metabolism from crashing
7) Creatine of course, we always take that!
8) Some extra fiber will help to keep you full without impacting your progress. Milled Flax seeds are a good choice, about two tablespoons should be plenty. Add it to one of your shakes, or take with water, whichever you prefer.

The shakes will give you better fullness so I’d plan on taking at least half your meals that way. Sticking to this plan is brutal, but if you can handle it, the results can be amazing. When you’ve finished the thirty days, ratchet your calories back up slowly and you’ll have a much better transition than if you just went back to normal eating right away. About 10% increase per day works well, that will get you back to normal is just over a week. Make sure that a significant amount of the extra intake comes from fruit and vegetables, that’ll help you replenish any micro-nutrients you’ve been missing out on.

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I’ve been using these as part of my afternoon meal now for about six months, and they taste pretty darn good, in fact I may just have to add an online store to the site and become a retailer, I’m that sold on them. Stay away from Teriyaki flavor since they used sugar and soy, but natural, bbq and pepper are safe, though I’ve only tasted natural so far. The product is shelf stable, so you can store them in the cupboard not the fridge, which makes them really convenient for work meals. I don’t know about you, but I’m never excited about storing things in the communal employee fridge.

There isn’t really much of a downside to the product, but since it’s similar to a pepperoni stick, they do tend to be a bit greasy tasting. (though nowhere near as bad as pepperoni) Generally I try to eat them along with something else like hard boiled eggs or cheese. The effect is pretty mild, and not something that bothers me, but your mileage may vary. I advise you to get out there and give them a try today!

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So first of all, if you review The Carbohydrate Conundrum you’ll see that you have can have medium insulin impact meals at three times: Breakfast, Post Workout, and Leptin Recovery Days (usually the weekend for me). Normal spaghetti recipes are high impact, REALLY high impact, so normally it’s a cheat meal, but there are two things we can do alter that equation. First, we switch to a whole grain or blended pasta like Barilla Plus Thin Spaghetti check out the ingredients list:

Semolina, grain and legume flour blend (lentils, chick peas, oats, spelt, barley, egg whites, ground flaxseeds and wheat fiber), niacin, ferrous lactate (iron), thiamine mononitrate, riboflavin, folic acid.

It’s higher in protein, omega-3 fatty acids, and has a lower insulin impact, much lower. NOTE: Despite the improvements, this is not an anytime food!

In addition to using better noodles, we can help things out by adjusting the noodles to sauce ratio. Most of the time when you cook or order spaghetti you’re going to get a mountain of noodles with a bit of sauce on top. This is due to the fact that noodles tend to be cheap, and it’s traditional. In our case, we want the flavor and mouth feel, but a lower insulin impact, so we’re going to turn things around and use a vat of sauce with a bit of noodles instead.

Whenever you’re making a meal, you need to make sure you’re meeting all of your diet objectives, and one of those is to get enough protein every day. 1.25g/lb of lean body mass to be exact. For me right now that means about 215g per day, MINIMUM. My current weekly calorie intake goal is around 17,000 Calories, so we’re looking at about 2428 Calories per day (average, remember I usually use a 5/2 low/high split instead). Whip out the calculator and that comes out to a minimum protein density requirement of about 11.29 calories per gram. We need to add some fudge factor because not all of our meals will be perfect, so I usually use 10 Calories per gram. Any meal that has more than 10 Calories per gram of protein is generally not going to be a good part of your diet plan.

Given our protein requirement, first of we’re definitely going to be using a meat sauce, but that’s so tasty it’s hard to imagine not doing that anyways. In addition, we’re going to increase the amount of hamburger used by about 3.5 times. That will pack a big protein punch, and lower the overall insulin impact. Listed below is my mom’s spaghetti recipe (Thanks mom!) heavily modified and spiced up a bit:

3.5 Lbs Hamburger (Use 7% fat)
1 Large Onion, Chopped
1 Green Bell Pepper, Chopped
6 Mushrooms, Chopped or Sliced
2 Cans Sliced Black Olives
1 Can Stewed Tomatoes (watch out for sugar!)
1 Can Diced Tomatoes
1 Large Can Crushed Tomatoes
1 Large Can Tomato Sauce
1 Sliced and Halved Tomato
1 Cup Water
2 Teaspoons Salt
2 Teaspoons Pepper
1 Teaspoon Worcestershire Sauce (This has sugar in it, but given the quantity we’re using it’s irrelevant)
1/8th Stick of Butter
2 Teaspoons Italian Seasoning
2 Tablespoons of Diced Garlic
2 Tablespoons of Parmesan Cheese
1/2 Package of Barilla Plus Thin Spaghetti (Definitely use the thin noodles, you’ll get a lower insulin impact for the same taste and mouth feel)

First throw the hamburger in a skillet to brown, put the noodles in a pot with a touch of salt and a touch of oil to slow boil (use canola or olive oil), then put the rest of the ingredients in a BIG pot on medium. Once the hamburger is browned and the main ingredients are bubbling, go ahead and mix in the meat. By this time the noodles should be mostly done, drain them and throw them in as well. Simmer the entire mixture for about 30 minutes, and you’re ready for a feast!

Generally I package everything in 1 3/4 cup Ziplock bowls, this recipe makes around 10 servings, which is plenty for a week or two of after workout meals and weekends. If you want to see the impact, take a look at the graphs. As you can see, even with garlic toast (butter and garlic salt on low impact bread like Sara Lee 100% Whole Wheat with Honey) the meal comes out as medium impact, which is AOK as long as you eat it at the right time. So break out your bib, and pop a dvd of the Godfather into the player so you can sit down and enjoy a proper Italian meal.

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Inositol affects your blood cholesterol levels, the transport of fat from the liver, and is a vital component of cell membranes and nerve coatings (known as myelin). Other functions include insulin signal transduction, intracellular calcium control, and serotonin modulation.

There is no recommended minimum dosage, though the average diet supplies about 1000mg worth.

There is no known maximum intake or toxic side effects.

Common food sources include: Citrus Fruits, Cantaloupes, Melons, Whole Grains, Seeds, Nuts, and Beans

Very few studies have covered the results of inositol supplementation, though there is some evidence that it can be useful in treating depression, obsessive compulsive disorder, and insulin resistance. Dosages were pretty high (measured in grams), and little long term evidence is available. At this time I don’t recommend bothering to supplement with Inositol, though I don’t see any danger in doing so, especially in any dose of less than one gram per day.

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Biotin can be produced by gut bacteria, so deficiency is extremely rare. Recommended minimum intake is 30mcg, however the normal American Diet provides approximately 28mcg - 42mcg per day. Deficiency can occur in individuals who have a rare genetic disorder, those on very restrictive biotin deficient diets, patients on intravenous feeding, and anyone eating large amounts of raw egg whites (which contain a biotin binding agent known as Avidin). Symptoms include hair loss, a red rash, anemia, decrease in white blood cell function, high cholesterol, loss of appetite, nausea, lethargy, muscle pain, numbness of the extremities, seborrheic dermititis, intense depression, sleeplessness, hallucinations, and can inhibit retention of lean body mass.

As a water soluble compound Biotin is very difficult to overdose on. 5mg daily intake has been shown to be completely safe, with rare problems occurring at larger doses, though even at 200mg few serious symptoms were encountered. Symptoms can include: Slowed insulin release, increased Vitamin C/B6 requirements, skin eruptions, and increased blood sugar levels. (If you’re looking at the insulin/blood sugar effects and wondering if that’s actually bad thing you’re not alone).

While there are few good studies showing value for healthy individuals in taking increased amounts of Biotin, there is also very little material showing any downside to doing so. It has been shown to improve blood sugar control in diabetics, improve hair condition, strengthen fingernails, and normalize fat metabolism in weight loss programs. The U.S. RDA is 300mcg, though some countries like Australia don’t even have a recommended amount. Personally I’d say that Biotin supplementation is optional, but given it’s potential positive effects on blood sugar & insulin levels I’d probably shoot for an intake between 300mcg and 2mg. That range is likely to provide some benefit with almost no chance of adverse effects.

Common food sources include: Liver, peanuts, chocolate, oatmeal, eggs, peas, cauliflower, mushrooms, hazelnuts, lima beans, molasses, oysters, halibut, bacon, butter, corn, chicken, milk, whole wheat, salmon, bananas, beef, onions, grapefruit, carrots, and cheese.

Sulfa drugs, estrogen, anticonvulsant drugs, and alcohol can raise biotin intake requirements. Biotin can reduce adverse effects from pantothenic acid and zinc deficiencies.

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Vitamin B6 is involved with the creation of the vast majority of protein related compounds in the body, the functioning of enzymes used to release energy from food, the manufacture of prostglandins which help regulate blood pressure, it’s vital to red blood cell formation, and antibody production. Several neurotransmitters including serotonin, dopamine, noradrenaline, and GABA require B6 to properly regulate mental processes and mood. Pyridoxine plays a significant role in the proper function of both adrenal and sex based hormones, sodium-potassium balance, histamine metabolism, the conversion of tryptophan to niacin, and the production of hydrochloric acid.

Deficiency can occur in the elderly, alcoholics, pregnant women, adolescents, or those on a restricted diet. Symptoms can include: kidney stones, dermatitis, poor appetite, convulsions, anemia, confusion, drowsiness, reduced copper absorption, poor immune system functioning, and may lead to heart disease. Several conditions including carpal tunnel syndrome, parkinson’s disease, asthma, osteoarthritis, depression, and morning sickness are often associated with low levels of Vitamin B6. Minimum intake is set at 1.3mg (more for older or pregnant individuals).

Although Pyridoxine is water soluble, overdose is possible, and very dangerous. Taking more than 200mg per day can cause nerve damage, night restlessness, vivid dreams, sensitivity to light, skin conditions, numbness of the extremities, and poor coordination. Most symptoms were temporary, and faded after discontinuing the higher dose, but at doses of 1000mg - 2000mg or more permanent damage is possible. The maximum safe dosage is set at 100mg per day.

Taking more than the minimum amount has been generally shown to be beneficial, reducing the risk of heart disease, improving glucose tolerance, ameliorating asthma symptoms, improving mood, boosting the immune system, alleviating some of the pain caused by carpal tunnel syndrome, and reducing the effects of morning sickness. Anecdotally (as in, it’s been reported, but not proven) it can also help with kidney stones, muscle pain, eczema, migraines, fatigue, and low blood sugar. No hard guidelines have been published as to how much is the right amount, but so far my reading suggests that an intake of 25mg - 50mg a day would be very beneficial with little risk.

Common food sources include: Avocados, liver, chicken, green beans, bananas, ham, tuna, spinach, raisins, green peas, pork, beef, brown rice, peanuts, barley, potatoes, brussel sprouts, and lamb.

Vitamin B6 may lower blood sugar levels and should be used with caution by diabetics. (This is generally a good thing for the rest of us though) Oral contraceptives may increase B6 intake requirements. Vitamin B6 requires riboflavin, zinc, and magnesium in order to function normally in the body.

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Pantothenic Acid, like many of the B Complex vitamins is important in the release of energy from food, plays a vital role in proper nervous system function especially with regards to the production of the neurotransmitter acetylcholine, is required for the synthesis of anitbodies, and speeds the healing of wounds. In addition it is essential in the production of adrenal hormones such as cortisone, red blood cells, and cholesterol.

Vitamin B5 is prevalent in the environment, and deficiency is rare. Symptoms can include the greying of hair, a burning sensation in the feet, excessive fatigue, headaches, allergies, nausea, abdominal pain, abnormal sleep patterns, muscle cramps, impaired coordination, and problems with the adrenal gland. Minimum intake is set at 5mg per day, however the average American already consumes 4mg - 10mg in their regular diet.

Pantothenic Acid is water soluble, so the chance of overdose is low. Toxic effects can include diarrhea, fluid retention, drowsiness and depression. In order to experience negative side effects, doses must usually exceed 1000mg, however even in amounts as high as 10g per day, there were no serious problems.

Taking a higher than minimum dose has, in some studies been shown to reduce acne, improve blood cholesterol profiles, alleviate arthritis symptoms, boost immunity to infection, enhance metabolic functioning for diabetics, and provide a slight bonus to weight loss efforts. These studies are not fully conclusive. Optimal intake is somewhat debatable, but my reading suggests that 100mg - 200mg is probably a good range.

Common food sources include: Liver, avocado, chicken, mushrooms, trout, peanuts, salmon, oysters, potatoes, milk, lima beans, tomato sauce, eggs, brown rice, cottage cheese, broccoli, oranges, and almonds.

Most supplements use the Calcium D-Pantothenate form, with 10mg being equal to about 9.2mg Pantothenic Acid. Sulfa drugs, sleeping pills, estrogen, and alcohol use may increase the need for Vitamin B5, though recent evidence has shown that the body has a limited ability to manufacture Pantothenic Acid by way of intestinal bacteria.

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Deficiency symptoms include dermatitis, weakness, loss of apetite, sore mouth, decreased cold tolerance, slow metabolism, diarrhea, anxiety, depression, dementia, and the deficiency disease Pellagra. Up to 50% of the body’s needs can be met by conversion of the amino acid tryptophan, though this will obviously cause a shortage of that amino acid, reducing muscle repair efforts. Deficiency was originally observed in cultures that relied heavily on corn, especially where it’s not prepared using lime. (which tends to increase absorption)

Although it’s water soluble, overdose is dangerous, and should be avoided. Overdose symptoms can include inability to break down adipose tissue, dry skin, flushing, indigestion, liver failure, hyperglycemia, cardia arrythemia, birth defects, blurred vision, blindness, headaches, and vomiting.

Minimum recommend intake is 16mg. Higher doses have positive effects in terms of improved cholesterol levels, prevention of diabetes, and improved mood. Although there is no “official” suggested amount, my reading suggests that 50mg is probably about right, I personally wouldn’t feel comfortable taking more than 100mg without medical supervision. Anything over 1000mg is known to cause negative side effects. High doses can be dangerous for those with impaired liver function, gall bladder disease, gout, asthma, cardia arrythmia, inflammatory bowel disease, migraine, active peptic ulcers, and diabetes. If you have any of those conditions, seek medical advice before taking more than the minimum amount. (This is not just the standard medical disclaimer, ignore at your own peril)

I hope I didn’t scare everyone too much, but this is serious business. Niacin is good for you, but you have to use it responsibly. Common food sources of Vitamin B3 include: Many kinds of fish (tuna, salmon, trout, swordfish, etc.), liver, peanuts, chicken, lamb, beef, pork, kidney beans, corn, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, mushrooms, and various kinds of nuts.

A new form of Niacin, Inositol Hexanicotinate causes less in the way of adverse reactions, but it’s effectiveness as a replacement is still not fully verified. I found conflicting data on the internet, with some studies and articles claiming it to be fully effective, and others suggesting that it was not. For weight loss purposes I would avoid sources that only use Inositol Hexanicotinate, and prefer those that have at least part from Nicotinamide just to be sure. If someone with a more advanced medical background would like to weigh in on this issue, I’d be happy to receive further information.

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Deficiency symptoms include red, cracked lips, inflammation of the tongue, fatigue, depression, sore throat, anemia, scaly skin, bloodshot eyes, and sensitivity to bright light. (Sounds like me on a Monday morning). Deficiency is rare as there are many sources of Riboflavin in the food supply, though lactose intolerant individuals may need supplementation as milk based products are one of the primary sources. Riboflavin deficiency has been shown to be a contributing factor in the formation of cataracts.

Minimum recommended intake is 1.3mg, with amounts over 25mg being excreted in the urine, giving it a bright yellow color. Due to it’s water solubility it’s very difficult to overdose, though symptoms can include itching, numbness, burning sensations, and sensitivity to sunlight. Doses as high as 400mg have been tested with positive results in terms of reduced migraines, though the long term effects haven’t been adequately studied.

Natural sources of Riboflavin include: Liver, Almonds, Scallops, Salmon, Milk, Spinach, Mackerel, Okra, Lamb, Pork, Eggs, Yoghurt, Asparagus, Cheese, Bananas, Oats, Beef, Green Peas, and Brazil nuts. Light destroys Riboflavin in a few days exposure, so anything stored in transparent packaging will be deficient in quick order.

Alcohol, tranquilizers, anti-depressants, estrogen, and sulfa drugs can reduce absorption, and increase intake requirements. Although small quantities are stored in the body, regular intake is required for optimum health.

Riboflavin is florescent under UV light, so dilute solutions are sometimes used in industrial settings for the purpose of detecting leaks.

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