Phase Three – Diet

The Fat Burning Meal Plan

The diet for the third phase of the abercrombie workout is the strictest of all the phases. Phase three’s diet is built around a fat loss strategy commonly used in the bodybuilding world known as carb cycling. Carb cycling is built around rotating between high and low carb days. By doing this your able to keep your body guessing and this results in an increased metabolism. At the same time your body will stop relying on carbs for energy and instead it will use body fat as its main source of energy.

Our high carb days will be identical to the diet we used during phase one of our fitnessmodel workout. During our high carb days the diet will be split into 40% protein, 40% carbs, and 20% fat. On our low carb days the diet will be broken down into 55% protein, 20% carbs, and 25% fat. The majority of carbs on both days should come from complex carbohydrate sources, for example whole wheat and oat carbohydrates. On low carb days the majority of carbs should be consumed during breakfast and before/after your workout, with virtually no carbs being consumed after 6 pm.


The cycle we’ll be using will be broken down into 4 high carb days and 3 low carb days per week. Our high carb days will be on Tuesdays, Thursdays, Saturdays, and Sundays. We have it set up in this way so that the majority of carbs will be burned off during the HIIT sessions.

Sample Diet – High Carb Day
Time Meal
Meal 1 7 am 1 Cup Oatmeal
4 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 6-8 Ounce Lean Fish
1 Cups Brown Rice
1 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 6 pm 1 Baked Potato
8-10 Ounce Steak
1 Cups Vegetable
Meal 6 9 pm 2 Cups Cottage Cheese

 


Sample Diet – Low Carb Day
Time Meal
Meal 1 7 am 2 Pieces of Wheat Toast
6 Scrambled Eggs
1 Glass of Skim Milk
Meal 2 9 am 1 Whey Protein Shake
Meal 3 12 pm 8-10 Ounce Turkey
1/2 Cup Brown Rice
1/2 Cups Vegetable
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1/2 Cup Green Beans
3/4 Pound Hamburger (No Bun)
Meal 6 8 pm 1 Scoop Casein Protein
1 Glass of Skim Milk

Trying to get off that last stubborn pound is probably the toughest thing to do when trying to succeed with a workout program, so let’s look at the supplements that’ll help you clear that hump with room to spare:

Phase Three – Supplement Guide

One thought on “Phase Three – Diet

  1. is this a good diet? i heard from mu frend there was a diet that a lot of people lost hair. And what means high carb day and low carb day

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