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I used this plan and many friends with great success and lost tons of fat. I pretty much took out the name of his products for the amino loads and substituted words( Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids) so u can pick any product. Also for his EFA Formula and put (Essential Fatty Acids Borage Oil, Fish, CLA). Like it better than doing shakes all the time. You could probably just add in LBAS for the amino loads.
Many I know after awhile, 6 weeks and loosing fat, switch to a carb meal once a week, instead of 2 post workout the same week, every 2 weeks.
Zero Tolerance (Diet Plan)
Dr. Eric Serrano MD
You will be required to consume 3 square meals, the rules below are pretty simple and we strongly advise setting times for these meals as well as for the for the amino loading (between meals) to form a level of consistency which promotes the best energy levels. Do not stress over excessive measurements and other tedious matters when it comes to food. You can eat at just about any restaurant while staying within the plan. We do suggest recording what you eat so this information can be used to make adjustments later on. Notice please do not consume protein shakes or bars in place of meals, that does not constitute a meal for this plan. Real food requires numerous calories to be expended to digest the meal and keeps blood sugar levels steady.
Meal replacement shakes and bars will elevate blood sugar levels which initiates a fat storage process that you must avoid. Furthermore bars especially are loaded with trans fats and artificial sweeteners instead of sugars and dietary fats. These artificial ingredient substitutions are harder for the body to burn as fuel resulting in increased rates of fat storage. Stick to the real thing- real food!
Carbs are non essential and yes this is a low carb fat loss plan with scheduled carb loads. We have no time to discuss the many merits of low carb eating, but rest assured that it is both effective and safe. In place of carbohydrate consume an unlimited amount of green vegetables with every meal. All veggies are fair game except corn, potatoes and carrots due to their high glycemic index. A diet high in vegetables contains beneficial amounts of fiber which will keep you full and promote good health. Be creative, steam, sauté, stir fry your veggies for variety.
Carb Loading
For the first 14 days there will be 0 carb intake besides green vegetables. From day 15- 28 consume between 35 and 150g of carbs within 2 hours following the weight training workouts 2 times per week. Determine the appropriate amount of carbs based on your body size and activity levels. Return to the 0 carb status following day 28 for an additional two weeks before implementing carbs the same way as above. Sources of carbohydrate should be brown rice, sweet potatoes, low glycemic fruits and oatmeal.
Eat Good Fats to Lose Body Fat
Dietary fats are not the enemy! In fact this nutrient carries tremendous importance in any diet. Let’s differentiate now: fried foods, grease, full fat meats and all low fat foods are BAD fats. Why are low fat items bad? They contain trans fatty acids which actually increase rates of fat storage. Olive oil, nuts, avocados, egg yolks are good fats and will be consumed daily. Men consume a tablespoon of extra virgin olive oil with each meal and women consume half of this amount.
Essential Fatty Acid Compound will be taken with each food meal to provide material imperative to the fat loss mission at hand. In addition to promoting an anabolic environment the EFAC provides many benefits. EFAC helps to reduce body fat by stabilizing the fat storage hormone insulin, reducing cravings, preventing storage of body fat at the cellular level and reduces nagging joint pain.
Omega 3 fish oil contained within is proven to reduce depression which may be directly correlated with cravings and dieting blues. High quality CLA (EFAC) of the right isomer in combination with many other ingredients specifically helps to destroy body fat in trouble areas by keeping the fat storing hormone cortisol in check. Cortisol is elevated by stress and through a long chain of actions causes fat storage around the belly for men and buttocks/hips for women
Women should consume .8g of protein per pound of body weight while men should consume 1g per pound if wanting to maximize body fat losses. Those trying to increase lean muscle mass and lose fat at the same time have the best shot when using 1.5g protein per pound. Go for lean choices such as turkey, chicken, fish, seafood, buffalo, whole eggs, pork loin and lean red meats. Variety is of tremendous importance. You will build allergies to proteins over time if you eat them daily. Been eating eggs for breakfast every day for the fast few months? Stop eating them for an equivalent amount of time and you will see great increases in your energy ASAP. Rotate your food sources as much as possible.
Water is an essential nutrient in our opinion, drink water whenever you can and never wait until you get thirsty.
Example Meal Plan Day 1- 180 pound male (note adjust meal sizes as needed for your body size and activity levels)
Breakfast 8 am
4 whole eggs, 2 egg whites steamed asparagus, 1 tablespoon extra virgin olive oil
Multi vitamin, 2-3, Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 1, 10 am
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Lunch 12pm
Shrimp/Vegetable stir fry, large salad, Tablespoon extra virgin olive oil as dressing
Large serving steamed vegetables.
Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 2, 2 pm
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Pre Workout- cut dose in half for CARB days
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Immediately following workout
Branched chain amino acids
30 minutes following workout- optional
Whey protein
Dinner 6 pm
Fresh Fish, Steamed vegetables, Tablespoon extra virgin olive oil as dressing
Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 3, 10 pm
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Many I know after awhile, 6 weeks and loosing fat, switch to a carb meal once a week, instead of 2 post workout the same week, every 2 weeks.
Zero Tolerance (Diet Plan)
Dr. Eric Serrano MD
You will be required to consume 3 square meals, the rules below are pretty simple and we strongly advise setting times for these meals as well as for the for the amino loading (between meals) to form a level of consistency which promotes the best energy levels. Do not stress over excessive measurements and other tedious matters when it comes to food. You can eat at just about any restaurant while staying within the plan. We do suggest recording what you eat so this information can be used to make adjustments later on. Notice please do not consume protein shakes or bars in place of meals, that does not constitute a meal for this plan. Real food requires numerous calories to be expended to digest the meal and keeps blood sugar levels steady.
Meal replacement shakes and bars will elevate blood sugar levels which initiates a fat storage process that you must avoid. Furthermore bars especially are loaded with trans fats and artificial sweeteners instead of sugars and dietary fats. These artificial ingredient substitutions are harder for the body to burn as fuel resulting in increased rates of fat storage. Stick to the real thing- real food!
Carbs are non essential and yes this is a low carb fat loss plan with scheduled carb loads. We have no time to discuss the many merits of low carb eating, but rest assured that it is both effective and safe. In place of carbohydrate consume an unlimited amount of green vegetables with every meal. All veggies are fair game except corn, potatoes and carrots due to their high glycemic index. A diet high in vegetables contains beneficial amounts of fiber which will keep you full and promote good health. Be creative, steam, sauté, stir fry your veggies for variety.
Carb Loading
For the first 14 days there will be 0 carb intake besides green vegetables. From day 15- 28 consume between 35 and 150g of carbs within 2 hours following the weight training workouts 2 times per week. Determine the appropriate amount of carbs based on your body size and activity levels. Return to the 0 carb status following day 28 for an additional two weeks before implementing carbs the same way as above. Sources of carbohydrate should be brown rice, sweet potatoes, low glycemic fruits and oatmeal.
Eat Good Fats to Lose Body Fat
Dietary fats are not the enemy! In fact this nutrient carries tremendous importance in any diet. Let’s differentiate now: fried foods, grease, full fat meats and all low fat foods are BAD fats. Why are low fat items bad? They contain trans fatty acids which actually increase rates of fat storage. Olive oil, nuts, avocados, egg yolks are good fats and will be consumed daily. Men consume a tablespoon of extra virgin olive oil with each meal and women consume half of this amount.
Essential Fatty Acid Compound will be taken with each food meal to provide material imperative to the fat loss mission at hand. In addition to promoting an anabolic environment the EFAC provides many benefits. EFAC helps to reduce body fat by stabilizing the fat storage hormone insulin, reducing cravings, preventing storage of body fat at the cellular level and reduces nagging joint pain.
Omega 3 fish oil contained within is proven to reduce depression which may be directly correlated with cravings and dieting blues. High quality CLA (EFAC) of the right isomer in combination with many other ingredients specifically helps to destroy body fat in trouble areas by keeping the fat storing hormone cortisol in check. Cortisol is elevated by stress and through a long chain of actions causes fat storage around the belly for men and buttocks/hips for women
Women should consume .8g of protein per pound of body weight while men should consume 1g per pound if wanting to maximize body fat losses. Those trying to increase lean muscle mass and lose fat at the same time have the best shot when using 1.5g protein per pound. Go for lean choices such as turkey, chicken, fish, seafood, buffalo, whole eggs, pork loin and lean red meats. Variety is of tremendous importance. You will build allergies to proteins over time if you eat them daily. Been eating eggs for breakfast every day for the fast few months? Stop eating them for an equivalent amount of time and you will see great increases in your energy ASAP. Rotate your food sources as much as possible.
Water is an essential nutrient in our opinion, drink water whenever you can and never wait until you get thirsty.
Example Meal Plan Day 1- 180 pound male (note adjust meal sizes as needed for your body size and activity levels)
Breakfast 8 am
4 whole eggs, 2 egg whites steamed asparagus, 1 tablespoon extra virgin olive oil
Multi vitamin, 2-3, Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 1, 10 am
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Lunch 12pm
Shrimp/Vegetable stir fry, large salad, Tablespoon extra virgin olive oil as dressing
Large serving steamed vegetables.
Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 2, 2 pm
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Pre Workout- cut dose in half for CARB days
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
Immediately following workout
Branched chain amino acids
30 minutes following workout- optional
Whey protein
Dinner 6 pm
Fresh Fish, Steamed vegetables, Tablespoon extra virgin olive oil as dressing
Essential Fatty Acids (Borage Oil, Fish, CLA)
Amino Load 3, 10 pm
Branched chain amino acids, L-Glutamine, L-Taurine, Free Form Amino Acids
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