You may have seen me dip into the “news” part of dietary supplements in my previous posts about Driven Sports Craze here and here.  I have no plans for this to be a news blog or even a blog that’s just about dietary supplements.   I do feel a responsibility to share when there is a big buzz about something and in that spirit I want to attempt to conclude this story.

First of all, the lawsuit that started this scrutiny is likely going nowhere.  There is no reason to believe that the product contains amphetamines given the amount of people using it and passing drug tests.  At this point there is no reputable person that has made public a story about a failed drug test from Craze.  We can put that rumor to rest.

The story made some industry big wigs interested, however.  Patrick Arnold, who has synthesized some of the world’s most potent steroids as well as bringing ingredients like Geranamine (DMAA) and D-Aspartic Acid (DAA) to the industry, has more or less staked his reputation on his supposed test showing an analog of PEA (more info on this set of stimulants in my stimulants article) to be present in the product that is not listed on the label.   Owner of Thermolife, Ron Kramer, has had on his own forum brought to light a thread of supposed emails between DS and a provider of the PEA derivative.  This is, of course, highly unverifiable evidence and could have easily been fabricated.  Patrick has backed off of the issue and I consider it dead.  There is no choice but to believe the label to be accurate until further notice.

So do I recommend Craze?  Not really.  I don’t find it be a very well rounded product, for one.  There is a striking similarity to the famous Jack3d preworkout in that there is a novel stimulant in a proprietary blend of underdosed ergogenic aids.  You may the mental rush/feeling from this product, but it does not have the ingredients to support any true “physical” benefits.  Moreover, the reactions to this product are all over the place and there are too many people with terrible side effects and others with no effects whatsoever for me to recommend it for purchase.  I wasted my money on it, but was able to trade it for a worthwhile product amongst friends.  If you can get your hands on a sample, by all means give it a shot (or if you don’t care about money, then why not?)

The “spiking” business was an interesting story but at this point it is difficult to foresee any further developments.

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If you are one of many users of coffee, energy drinks, pre-workout drinks, caffeinated soda, or all of the above, you probably consume your fair share of stimulants on a daily basis.  If you have ever wondered why your first dose of your favorite pre-workout got you pumped up but now does nothing, this is for you.  If you wonder why you feel like shit without your morning cup of coffee, this is for you.  If you would like to optimize your performance in the gym, at work, in the classroom, or otherwise via the use of stimulants, read on.

What is a stimulant?

I’m not going to get real technical here, but stimulants, generally speaking, boost energy via central nervous system stimulation.  In addition to energy boost, you can also expect mood and focus enhancement.  This isn’t hocus pocus or painfully subtle like most supplements, this is a real in your face feeling.  Anyone that’s had an inordinate amount of stimulants at once knows this (think about your first Red Bull, coffee, Mountain Dew, pre-workout mix, etc.).

I suggest using stimulants to your advantage for these effects.  For optimal effects, take stimulants on an empty stomach 30 minutes prior to the event you desire to have your performance enhanced in (workout, study session, etc).  However, there are several caveats about responsible use.

How to use?

A lot of folks just use them constantly via coffee/energy drink/soda intake and become so dependent that they are necessary just to keep up normal energy levels.  While this has no safety effects to speak of, this isn’t the most efficient use of stimulants, in my opinion.  For one, stimulants will work better each use if you use them as little as possible.  Every use induces tolerance and you cannot just keep upping the dose, you can reach a point of danger at extremely high doses and eventually you will just be wasting your money.

Long term use also induces tolerance.  Even if you are judicious with your use, over time they just won’t work as well.  This is where cycling comes into play.  Basically, you will take time off completely from stimulants periodically to lose your tolerance.   Here’s a quick breakdown on my suggestions for optimal cycling:

Daily stimulant use: Cycle every two months.  Two months on, 3-4 weeks off.  Don’t use for more than three straight months.  Plan for life events like final exams accordingly.

3-4 times/weekly use: Either take 3-4 weeks off every 4 months, or take two weeks off every 2 months.  I think the longer time off works better but you have some flexibility.

Sporadic use: You don’t really need to cycle, but if you feel you aren’t getting desired effects go ahead and take more time off than normal.

Cycling off can kind of stink.  Stimulants are addictive.  Ever seen someone try to go off cigarettes and they get withdrawals?  The same thing, albeit in a smaller scale, is likely here.  Those first few days cycling off may make you feel sluggish, grouchy, and you may even get some headaches.  This will go away with time and you will soon feel much better.  Don’t give in and just take caffeine to mask the headache!  If you are having a lot of trouble with this, try tapering down doses.  Spend a week at half your normal intake, then take half of that the next week, then go off completely after that. After those few weeks off, you will love how stimulants work for you again and you will see why cycling off was worth it.

Remember, there is no problem being off of stimulants more often than I’ve suggested.  Not being reliant on them is great.  I have given suggestions assuming that the reader wants to use them as much as possible and with the greatest effects possible.

Which stimulants to use?

To quickly name and summarize the distinguishing characteristics of popular stimulants, here we go:

Caffeine – By far the most common.  Naturally occurring in coffee, chocolate, others.  Often found in soda, energy drinks, preworkout drinks.  Effects are mild and include energy boost, focus boost, small mood boost, small appetite suppression, and a slight diuretic effect.  Dosing: Assess tolerance at 100mg.  200-400mg for acute effects, keep daily intake under 1000mg.

Ephedrine – Once found in popular ephedra supplements, ephedrine is now banned as a dietary supplement and can only be obtained through OTC asthma meds like Bronkaid and Primatene.  Works in synergy with caffeine and should always be taken with caffeine for fat burning effects.  While users report energy and focus boost, this is a fat burning stimulant and there is clinical backing for this.  When used with caffeine, appetite suppression and diuretic effects are very notable.  More dangerous than other stimulants to those with heart problems.  Other negative side effects include raised heart rate, sweating, crash, and “stim dick.” Dosing: 12.5 mg to assess tolerance.  25mg is upper limit per dose, do not dose more than three times daily.

DMAA– Also known as 1,3-dimethylamylamine, geranium extract, etc.  This is to be banned soon based mostly upon the fact that it is not in fact found in geranium plants as advertised.  Popularized by USPLabs Jack3d, DMAA is a staple in any “high-stim” cocktail nowadays.  It is a powerful stimulant that can cause euphoria, exceptional energy, and some appetite suppression.  Side effects include crash, quick tolerance, and “stim dick.” If you take a DMAA containing product and instantly feel sleepy, you have dosed it far too high.  Some people just will not respond well to this.  UPDATE: DMAA has been banned.  It is legal to purchase and use for now, but manufacturers may not produce any more of it.  What is for sale now is all there is.  Companies are scrambling for alternatives and if anything truly interesting comes up I’ll continue updating this post.  Dosing: 25mg to assess tolerance.  25-100mg in single use, 100mg daily limit.

Yohimbine – Usually comes in one of two forms (Yohimbine HCl or Alpha-Yohimbine/Rauwolscine).  Oftentimes not felt, this is a fat burning stimulant.  Works differently than ephedrine and is particularly effective at mobilizing stubborn fat.  Effects are lessened or completely diminished in the presence of insulin so may be best for ketogenic dieters and definitely must be taken on completely empty stomach (fasted).  A variety of negative side effects are associated with Yohimbine HCl, so if you do not respond well turn to Alpha-Yohimbine.  I would feel comfortable using Alpha-Yohimbine during a stimulant break.  Dosing: 25mg per use.  No more than 3 uses per day.

NMT – I felt a subtler-than-DMAA but decent feeling with NMT (N-Methyl-Tyramine).  It seems to enhance mood fairly well over anything else, in my experience.  I’ve found that responses can vary quite a bit on this stimulant, some with no felt effect, others getting headaches, and others like myself feeling a mild stimulant sensation that adds well to caffeine.  Worth a shot in the post-DMAA world.  Dosage: 35-70mg per use.

PEA – Chemically related to amphetamine, this has poor oral bioavailability.  While chemistry struggles to explain it, PEA and its analogues (b-PEA, etc) are known to produce a strong euphoric feeling at proper doses.  It has a short half-life of 15 minutes so do not expect effects to last long.  May be useful for acute focus needs.  Dosing: Too user dependent and unresearched to say definitively.  Often a part of stimulant formulas that do not disclose dosing.

The takeaway?

Well, every prospective stimulant user should start with caffeine.  This is readily available and there is probably a drink you like the taste of that has it in it.  Once you think you’ve mastered the art of caffeine, you can try adding things in based on your needs.  For fat burning, ephedrine is tops and yohimbine is great as well.  For focus or further energy boost, you may look for DMAA and PEA containing products.  Things can be user dependent so you just have to experiment.

Note: There is more to preworkout drinks than just stimulants/energy/focus boosters.  I have now begun a series on Pre-Workouts that Work, starting like this article by pointing out the useful ingredients.

EDIT:  This story has undergone further developments, which I have attempted to summarize at this link.

Truth is, I don’t know.

I can tell you, however, who his lawyer is.  His name is Scott J Ferrell and he has been involved in lawsuits like the Craze lawsuit before.

I see that he has a lawsuit in progress against USPLabs over their use of DMAA. Info here.  The thing of interest in that suit is you’re hearing similar “amphetamine-like” kind of language in regards to a generally safe ingredient, DMAA.

He has also sued ThermoLife, accusing them of false advertising in their Dicana product.  This is mainly concerning their claims to have a patent pending.  I don’t know just yet how that panned out.  Read the legal docs in this PDF.

He successfully sued BSN over false advertisement of their Cheaters Relief product, resulting in refund payouts coming from BSN.  Legal doc here.  He made similar claims in a lawsuit here about several BSN products but I don’t have info on the outcome of that lawsuit.

According to this link, he was actually counter-sued or perhaps pre-emptively sued by a supplement company after he sent a “warning letter” which has been common in his lawsuits.  Apparently they are trying to get him for extortion.

There are actually several other lawsuits open that I have not mentioned here because it was beginning to get tedious.  You get the point.

The lawyer “is an avid runner and swimmer and rarely sleeps.”   Perhaps a fan of supplements as well?

I don’t know what to glean from all of this, but this certainly isn’t the lawyer’s first rodeo.  He has sued supplement companies and won.  I should also mention that if his case against USPLabs is based on relating DMAA to amphetamine, I’d think that he knows little about pharmacology.

EDIT: This story has had further developments, which I have attempted to conclude at this link.

Anyone that is involved in the supplement industry is aware that Driven Sports Craze has been one of the biggest talking points in the supplementation world for a little while now.  Many users reported unparalleled focus, mood boost, etc.  A few users have had negative side effects and another few have just had no effects.  I personally was somewhere between no effect and bad side effects.

The gist of the following lawsuit found first at courthousenews.com (not familiar with the website, but I have seen the court documents which tell me this must be a real thing) is mainly alleging that Craze is spiked with amphetamine or perhaps an analogue.  There is no evidence produced but I hope no legal firm would go forward with this unless there was a lab report somewhere.  I do not have info on Aaron Karmann, the plaintiff, but I’m looking to see if he’s affiliated within the industry.  There have been rumors of this nature since the release of Craze, but to some extent that comes with the territory when you have a supplement that works differently/better than predecessors.

Other parts of the lawsuit include complaints that even the listed ingredients are not legal due to red tape within FDA regulations.  I am not sure how valid these claims are and frankly don’t care much unless Dendrobex is what contains this amphetamine analogue.  Driven Sports claims Dendrobex comes from dendrobium, a long used Chinese medicine ingredient.

A couple things of note:

1. PEA, a perfectly useful and legal stimulant that is on Craze’s label, is technically an amphetamine analogue.  I doubt there will be a legal case to be made if it turns out that the plaintiff is simply anti-PEA.

2. There are no tests offered among the legal documents.  It is possible that the plaintiff plans to produce the tests in court, but at this point it would be unfair to simply assume that DS has spiked the product.

3. This is NOT an FDA case.  This is a lawsuit, as in seeking MONEY.  That doesn’t necessarily make it less legitimate, but there is zero involvement from the FDA at this point and it is simply a man suing Driven Sports and will let other California residents that purchased Craze split the compensation should the lawsuit win.

4. The court date is set for September 2012.

UPDATE: I’ve done a little more digging on the plaintiffs.  Look here for details.

http://www.courthousenews.com/2012/03/21/44876.htm

http://forum.bodybuilding.com/showthread.php?t=143497393

RIVERSIDE, Calif. (CN) – A diet supplement maker is selling a mislabeled amphetamine with claims that it is “safe” and “helps put you in a fantastic mood,” a man claims in a class action in Superior Court.
Lead plaintiff Aaron Karmann sued Driven Sports, claiming its Craze diet supplement contains amphetamine, “a dangerous ingredient which is regulated as a controlled substance and a dangerous stimulant in California and thus cannot be lawfully included in a dietary supplement.
A visit to Driven Sports’ website on Tuesday found this ad: “Imagine having something available that helps you train BEYOND YOUR LIMITS. Imagine endless energy. No weight is too great and no personal record is safe. That something would give you unmatched results, where others have failed. That something is Craze”!, the ultimate in pre-workout power!”
But Karmann says: “Defendant claims that the product is a ‘dietary supplement’ which is legal, safe, and efficacious. In reality, the product is intentionally tainted with amphetamine, the illegal and dangerous controlled substance that is not declared as an ingredient on the product’s label.”
He claims that defendant’s product “is intentionally tainted with amphetamine, the illegal and dangerous controlled substance that is not declared as an ingredient on the product’s label.”
The complaint adds: “Defendant makes representations regarding the efficacy, safety and legality of the product which are false, misleading and deceptive. These include, without limitation, that Craze is ‘safe,’ that it ‘helps put you in a fantastic mood and enhances your focus,’ that it is ‘designed to enhance your workouts and enhance your progress,’ and that it can be used by students for studying.
“Plaintiff and members of the class relied on defendant’s misrepresentations and would not have paid as much, if at all, for the products but for defendant’s misrepresentations. As a result, defendant has wrongfully taken millions of dollars from California consumers. Plaintiff brings this lawsuit to enjoin the ongoing defrauding of thousands of California consumers by defendant, and to recover the money taken by its illegal practices.”
Karmann seeks an injunction, costs, restitution, disgorgement, and punitive damages.
He is represented by Scott Ferrell with the Newport Trial Group, of Newport Beach.

It’s time to talk about where to buy your supplements if you choose to use them.  For what it’s worth, this article applies to USA only.  I honestly don’t feel like doing the research for each and every country.

Brick and mortar stores (GNC, Vitamin Shoppe, Complete Nutrition, others) – I’ve yet to see any chain store that is worth going to.  They are overpriced vs online retailers by as much as 50% for just about everything.  Unless you need something ASAP and are willing to overpay, there is literally no reason to go to any of these places.  Selection is generally terrible and restricted to the many huge brands that don’t make very effective products.  I haven’t even run into a sale that is worth dealing with.

I’ve touched on this elsewhere, but their salesmen are terrible.  Most are uninformed, and even more are just plain biased.  They get paid on commission for certain companies and products and will push you to use those more often than not.  Of course, the more things you buy, the more they get paid.  They will make it seem like you need this, that, and the other thing when that is rarely the case.   I’ve seen them give extremely unsafe advice before, to the peril of friends of mine.

Just stay away from these places.

Online Buying

An enormous portion of the supplement industry is moved online.  Up and coming brands as well as some very established ones can only be found on the net.  Even for brands you can find in brick and mortar stores, you’re saving an immense amount by buying online.  Generally, shipping prices are very fair, even on heavy proteins (many have flat rate shipping).  This isn’t necessarily a comprehensive list, but it should cover most of your bases.

supplementdeals.net is a good place to check out, but some of these sites tend to even beat the sales at other sites.

These aren’t listed in any particular order, outside of which ones I expect you may have heard of down to the ones I don’t think you’ve heard of.

Bodybuilding.com – This is by far the biggest online supplement retailer (also referred to as bb.com for short).  They have a massive selection, good customer service, flat-rate shipping, and a lot of non-supplement items for sale.  The rub is that this is one of the higher priced online retailers, even with the 10% coupons that are always around (check the forum or your email for the current coupon).  They have gone away from almost every company that was involved in prohormone sales since they were raided by the FDA in 2009.  There are some very good and reliable brands that they have elected not to carry due to this, but they sell enough that it just doesn’t matter to them.  I usually don’t buy here unless they have a particularly good sale going on.

NutraPlanet – While there are no official numbers, NutraPlanet may be the second largest online retailer.  They tend to sell for less than bodybuilding.com, but also don’t have coupons.  They run more frequent and better sales than bb.com.  Shipping is flat-rate, quick, and customer service is good.  They don’t carry as many brands, but have a better overall brand selection than bb.com.  There are very small coupons for large orders.

Lockout Supplements – Lockout is a relatively small operation with one goal: to sell everything for less than their bigger competitors.  While they don’t have an enormous selection, it is very solid.  Again, everything is bottom of the barrel pricing and there are always 5% coupons (try “facebook”) around, 10% on holidays.  Be aware, though, that Lockout sells a good deal of prohormones and I don’t recommend these to anyone, really.  Just be careful and don’t buy something that you don’t know what it is.  Look for Lockout’s Deal of the Day, it is often the lowest price you’ll ever see that particular supplement.

Sports Nutrition Online (SNO) – You’ll probably hear some mixed opinions about SNO.  There was some drama several months ago with a company they shared a warehouse with — that company sold prohormones and the FDA raided the warehouse, causing a temporary shutdown at SNO.  This caused some customer service issues and there are now some folks that do not care to purchase there.  What those folks are missing out on is a revamped customer service team and some unbelievable sales.  In part to gain back customer trust, they have been selling popular supplements well below cost.  They will also give big discounts on supplements that are near their expiration date.  There are occasionally 5% coupons circulating, you can ask about it on their forum.  If a reader of an article orders from there has a problem with an order, you can contact me because I have friends at their corporate office.

Get Ripped Nutrition – This is a brick and mortar/online combo operation out of California.  They run a store but move much more online than in-store.   Prices are good, usually falling between bb.com and Lockout, but they run great specials and Daily Deals.  Shipping is reliable but not always super quick, unless you’re local.  They’ve had a special on Quest Bars for a while that is unbeatable.  They offer quantity discounts and free shipping, alongside a referral program.  The owner is a great guy that you can’t feel bad about buying from.

SmartPowders – This website shines when it comes to bulk ingredients.  While they have a pretty nice brand selection and run some nice sales, what sets SmartPowders apart is their single ingredient products.  If you’re interested in nootropics, you should already be familiar with SmartPowders.  The owner is a self-proclaimed quality control watchdog of the industry, so you should think that quality control and meeting label claims shouldn’t be a big issue.  You can email their customer service and ask him for Certificates of Authenticity, I’d imagine.

 

5/3/1 Assistance Option

Posted: February 18, 2012 in 5/3/1
Tags: , ,

I know I haven’t been posting for a bit, life’s been hitting me pretty hard.  This is just a quick link because I think it is a very interesting way to switch up your assistance on 5/3/1 to make things a bit more challenging and less “boring.”

T NATION | The Boring But Big 3-Month Challenge

Disclaimer: Much of what I know about this style of dieting comes from the guru Lyle McDonald.  He runs a blog at www.bodyrecomposition.com and has written several books, which I suggest you buy.

I made a promise that effective dieting is simple in Everything You Need to Know About Your Diet.  For most people and most goals, this is essentially true.  However, sometimes it may seem that that diet plan may reach a point where it is no longer effective.  I have in fact reached that point.  People are in fact genetically different – some people can use a diet plan with moderate carbs and moderate fat and get to very low bodyfat levels.  Others, like myself and possibly you if you are reading this, are not so lucky.  Our bodies are well-suited to the world that prehistoric man lived in: when food was sparse and storing fat for fuel was an evolutionary advantage.  If you are one of these folks looking for a way around this genetic predisposition, read on.

Ketogenic dieting is difficult, requires a lot of attention to detail and effort, and is not worth doing if you can get lean with simpler diet plans like I have outlined in my previous diet write-up.  If you have successfully used that sort of diet plan to manipulate your weight but have been unable to burn off those last bits of fat, you may want to look into a ketogenic diet.

Remember – I only suggest this for cutting cycles.  If you’re looking to bulk up, just stick to my normal dieting suggestions.

What is ketogenic dieting and ketosis?

Ketogenic dieting broadly refers to various dieting strategies that employ the vast reduction and/or elimination of carbohydrates.  The name comes from the term ketosis, which refers to the state of carb deprivation in which your body begins using ketones instead of glucose for energy at the cellular level.  It is important to note that while this is often a side effect of carbohydrate reduction, there is no inherent advantage of being in ketosis vs. not.  Dieters for a very long were wrapped up in whether or not they were in ketosis, but this in fact not important at all.  For this reason, don’t bother buying ketostix or anything else to see if you are in ketosis because it doesn’t matter.

The matter of importance when cutting out carbs is to deplete glycogen.  I won’t go into the nitty gritty of the science here (and I probably couldn’t do it justice), but in depleting glycogen we force our bodies to use fat for fuel.  Glycogen is essentially stored glucose and we get glucose from carbohydrates.  We cut off glucose (and thus glycogen) supply via cutting out carbohydrates.  We deplete the glycogen that is already stored with high volume exercise.  In this state, big time fat burning can occur – but at a potential cost.  You may feel lethargic, cloudy-minded, irritable, or perhaps no different at all.  The more often you deplete glycogen, the better you begin to respond to it.  Personally, I never had any particularly negative reactions.

There are several different ways to structure a ketogenic diet.  The first incantation is to just go without carbs for an indefinite period of time.  I am opposed to this because you will get to a point where your athletic performance will be severely harmed due to long-term glycogen depletion.  Likewise, you will start to lose hard-earned muscle at an undesirable weight under most circumstances.  Another strategy is called Targeted Ketogenic Dieting (TKD).  This involves taking in small amounts of carbs before, during, and after exercise and going completely without the rest of the day.  I’m not a fan of this either, though I confess it may be better for people trying not to lose performance in the gym or playing field.  The kind I will be doing the most elaboration on is Cyclic Ketogenic Dieting (CKD).

CKD involves periodic “refeeds” in which you consume large amounts of carbohydrates to restore muscle glycogen.  This can be a very anabolic moment and is instrumental in keeping (and possibly gaining) muscle mass during your cut.  I am a proponent of Lyle McDonald’s Ultimate Diet 2.0, which is a 7 day CKD.  You would obviously want to do several 7 day cycles to notice any real long term effect.  Go to bodyrecomposition (link at beginning and end of this article) and buy the book for more info – seriously.

What does a good CKD diet setup look like?

First of all, this will merely be a template.  I will respond to specific questions as I’m able but I can’t cover them all without rewriting one of Lyle’s books.  That said, I’m going to give you an overview of Lyle’s Ultimate Diet 2.0.

As far as big picture goes, you’re going to first deplete muscle glycogen via restricting carbs and working out with a very high volume.   Once you’re fully depleted, you are going to carb load.  This will involve taking in an astronomical amount of carbs (1000-1500 grams) in a 24 hour span to replenish glycogen stores.  This is imperative for recovery, strength retention/gain, and overall state of mind.  Due to the fact you were glycogen depleted, you will not gain fat from the carb-up because your body will actually need to use all of those carbs.  You will follow the carb-load with a couple of calorie restricted but otherwise “normal” eating days.  Let’s map this out:

Monday/Tuesday: Eat at about half maintenance calories w/ 50g or less net carbs.  Net carbs are total carbs minus your fiber intake (your body doesn’t digest fiber like other nutrients, so it doesn’t count).  Make sure you meet protein requirements, the rest will be dietary fat (yes, you need the fats).  You will be doing high volume weight workouts both days – you can either do two full body workouts or an upper/lower split.  It doesn’t matter, just make sure you’re hitting every muscle group hard with roughly 100 working reps (5 sets of 20, 6 sets of 15 total).

Wednesday:  Diet is the same as Monday/Tuesday, but no weight workout.  You can do some sort of cardio on this day, but you may find that you’re too sore from the weight workouts.

Thursday AM: This is a tricky day.  You will restrict calories and carbs to begin the day.  Consume a small amount of carbs prior to a PM workout, which will be described shortly.

Thursday PM/Friday: After the small carb drink/food,  do an intense full-body workout.  We’re looking at 6-10 rep range, and just 2-3 sets per exercise.  You can choose exercises as you please.  Immediately following the workout is the carb-up.  Between this time and the time you go to bed Friday, you should consume 7-8g of carbs per pound of lean body mass.  At first you may have some sugars, but try to focus on starches and complex carbs as time goes on.  Of utmost importance is that you limit fats as low as possible.  This keeps fat gain from happening.  Ideally, you’d consume zero fat.  More than 50g or so is too much.  No work out on Friday.

Saturday: Carb-up has ended.  Don’t worry about your weight being up, you’ve taken on a lot of water.  Today is the power workout – maximal strength.  This is a full body workout with compound movements, primarily.  Looking at 2-3 sets in the 3-6 rep range.  This is the day to build strength because you’re completely well fed.  For diet, do a normal diet.  About 2g carbs per pound bodyweight, normal high protein amounts, and try to restrict fats.  Calories should be roughly 500 below maintenance, though you can increase it if you’re more worried about losing muscle.

Sunday: This is another rest day.  You may be sore from yesterday’s workout.  Again this is a more normal dieting day.  You can eat about your bodyweight in grams of carbs in the morning, but as the day goes on begin restricting carbs again to prepare for the low-carb days ahead of you.  The same variability on total calories from Saturday applies today.

And repeat.  You won’t want to do more than 4-6 cycles in a row.  Eat normally as I described in the intro to eating for a couple weeks and resume this diet if you want to cut further.

Supplements

You may want to supplement during this diet, though it isn’t necessary.

First, there are staples – fish oil is hugely important, read the Supplement Guide for more info.  You may want a multivitamin since you’ll be missing out on foods like fruits.  Low-carb protein powders may help with your protein intake, though they won’t do much for satiety (killing appetite).  Quest bars are also a great option for protein supplementation/meal replacement.

For enhanced fat-burning, an Ephedrine/Caffeine stack will work.  Getting ephedrine is tricky, though.  It is not allowed as a dietary supplement and you have to buy it in the OTC asthma medications Bronkaid or Primatene.  Your drugstore may have a generic as well.  You want to dose 25mg Ephedrine Sulfate or HCl 3 times daily with 200mg caffeine.  This is not only an excellent and cheap fat burning stack, it also will keep your energy up on low-carb days.  Do NOT take this on carb-up days, it interferes with the insulin response that is key to the whole process.  Read this link for more detailed info on EC until I write a fat burner article.  Always take stimulants like this on an empty stomach!!!

Another stimulant fat burner you can try is Yohimbine.  This is extremely effective at mobilizing those stubborn fat areas when insulin is not present in the bloodstream.  When you’re low-carb, guess what – no insulin.  You’ll want about 20mg 3x a day, depending on the source of yohimbine.  You can stack this with and at the same time as Ephedrine/Caffeine.  Some people get side effects from regular yohimbine HCl, so if that is the case I suggest you check alpha-yohimbine/rauwolscine.  The best product for this is called Genomyx Alpha-Burn.  Google it, use it.  You can use this separately from Caffeine and Ephedrine if you don’t want to do the E/C stack.  Still take it on empty stomach, still only take it on low-carb days.

Final Thoughts

The biggest qualm people have with the Ultimate Diet 2.0 is that they have to abandon their weights routine.  There is some flexibility here, as the nutrition is by far the most important part.  If you want to do something like 5/3/1, just adjust your assistance work based on which day of the week it is.  You’ll also want to rotate which body parts you do on which days because doing the same lift after carb-up each time will favor that one movement too much as far as growth goes.

Eating low-carb sucks.  This is not for the faint of heart, but rather those that are frustrated by the fact that normal dieting techniques have stopped working.  You’re basically restricted to meats and cheeses and low-carb veggies like spinach.  Quest Bars are keto-friendly too.  There are some protein powders that work, but be careful of those that have carbs in them (a few will be okay).

The carb-up seems like a time to eat whatever you want, but it is very important to restrict fats.  This eliminates a lot of foods, unfortunately.  You can risk eating some fats, but it may cause you to gain some fat back.  Foods like bread, spaghetti, some cereals, bagels, and others are your best bet.  Try to spread the carb-up into as many meals as possible.  It is very important to try restrict sugars during the carb-up (try to have no more than 100g, not counting sugars from milk) and cut them out completely during the “normal” days following the carb-up.

Good luck and enjoy getting the physique you never believed you could get.

Disclaimer: Much of what I know about this style of dieting comes from the guru Lyle McDonald.  He runs a blog at www.bodyrecomposition.com and has written several books, which I suggest you buy.