Super Shredded 8 Diet — Phases 5, 6 and 7

SS8 Diet Phase 5

In Phase 5, carbs are reduced again by about 0.25 grams per pound of body weight to lower total carb intake and calorie intake to continue losing body fat. This brings carbs down to about 0.5 g per pound of body weight and calories down to about 12 per pound of body weight. Protein intake stays steady at 1.5 grams per pound, as does fat at 0.5 grams per pound.

When do you start phase 5? As with all the previous phases, it's as soon as you feel that your fat loss has hit a plateau. I've broken up the sample meal plans based on when you workout. To drop carbs to 0.5 g per pound of body weight you will drop carbs from certain meals. What meals the carbs are removed from depends on when you train.

Phase 5 of the SS8 diet is a good entry point for those finishing my other get lean programs, such as 1-2-3 Lean and HIIT 100's. With these programs the final phases of the diet have carb intake set at right around 0.5 grams per pound of body weight. The last thing you want to do to keep losing body fat is to just jump back up to 1.5 grams of carbs per pound as in Phase 1 of the SS8 diet, or even to 1 gram of carbs per pound as in Phase 3. You'll need to stick down here in the very low carb range of 0.5 grams to keep losing body fat. And you may even need to go a bit lower in carbs if you hit a plateau with fat loss during SS8. That's why I included a Phase 6 and 7 of the diet.

The foods used in the sample diet for Phase 5 are similar to the ones used in Phases 1, 2, 3, and 4. Again, this does not mean that these are the only foods that you should eat. I did this to make it easier for you to see where I removed the carbs from the diet. The sample diets are just one sample day. This does not mean that you should eat these exact foods every day. Refer to my Food Alternatives List for good food replacements to keep your diet from getting boring, and check out the wide variety of recipes I have in my nutrition section on the website. Also, use my Food/Nutrient Database to customize these meal plans to your own bodyweight.

Sample Phase 5 Meal Plan for those who train in the morning:

Preworkout Meal (Take 15-30 min. before workout)

1 scoop Pre JYM or Pre JYM X

1 scoop Pro JYM

Postworkout Meal (Take immediately after workout)

1 scoop Post JYM Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

2 scoops Pro JYM

Breakfast (eat about 30-60 min. after postworkout meal)

1 scoop Pro JYM

3 whole eggs

2 slices low-fat cheese

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Late Morning Fat-Burning Supplements

1 dose Shred JYM or SS8 Advanced Fat Burner

Lunch

1 can (5-6 oz.) tuna

2 cups mixed green salad

1 Tbsp salad dressing (olive oil n vinegar based)

1 dose Vita JYM multivitamin

Mid-day Fat-Burning Supplements

1 dose Shred JYM or SS8 Advanced Fat Burner

Mid-day Snack

1 cup Reduced fat Greek yogurt

1 tsp honey

1/2 oz. walnuts (7 halves) crushed

Dinner

8 oz. Top Sirloin steak

2 cups mixed green salad

2 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Before Bed Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (Have immediately before bed)

1 cup lowfat cottage cheese

1 oz mixed nuts

2-3 g CLA

Totals: 2250 calories, 270 g protein, 90 g carbs, 90 g fat

Sample Phase 5 Meal Plan for those who train during their lunch break:

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM or SS8 Advanced Fat Burner

Breakfast (eat about 20-30 min. after morning supplements)

1 scoop Pro JYM

3 whole eggs

2 slices low-fat cheese

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Preworkout Meal (Take 15-30 min. before workout)

1 scoop Pre JYM or Pre JYM X

1 scoop Pro JYM

Postworkout Meal (Take immediately after workout)

1 scoop Post JYM Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

2 scoops Pro JYM

Lunch (Eat 30-60 min after postworkout meal)

1 can (5-6 oz.) tuna

1 Tbsp light mayonnaise

1 dose Vita JYM multivitamin

Mid-day Fat-Burning Supplements

1 dose Shred JYM or SS8 Advanced Fat Burner

Mid-day Snack

1 cup Reduced fat Greek yogurt

1 tsp honey

1/2 oz. walnuts (7 halves) crushed

Dinner

8 oz. Top Sirloin steak

2 cups mixed green salad

2 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Before Bed Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (Have immediately before bed)

1 cup lowfat cottage cheese

1 oz mixed nuts

2-3 g CLA

Totals: 2250 calories, 270 g protein, 90 g carbs, 90 g fat

Sample Phase 5 Meal Plan for those who train after work or school and before dinner:

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM or SS8 Advanced Fat Burner

Breakfast (eat about 20-30 min. after morning supplements)

1 scoop Pro JYM

3 whole eggs

2 slices low-fat cheese

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Lunch (Eat 30-60 min after postworkout meal)

1 can (5-6 oz.) tuna

2 cups mixed green salad

2 Tbsp salad dressing (olive oil n vinegar based)

1 dose Vita JYM multivitamin

Mid-day Fat-Burning Supplements

1 dose Shred JYM or SS8 Advanced Fat Burner

Mid-day Snack

1 cup Reduced fat Greek yogurt

1 tsp honey

1/2 oz. walnuts (7 halves) crushed

Preworkout Meal (Take 15-30 min. before workout)

1 scoop Pre JYM or Pre JYM X

1 scoop Pro JYM

Postworkout Meal (Take immediately after workout)

1 scoop Post JYM Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

2 scoops Pro JYM

Dinner (eat 30-60 min. after postworkout meal)

8 oz. Top Sirloin steak

2 cups mixed green salad

1 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Before Bed Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack (Have immediately before bed)

1 cup lowfat cottage cheese

1 oz mixed nuts

2-3 g CLA

Totals: 2250 calories, 270 g protein, 90 g carbs, 90 g fat

Sample Phase 5 Meal Plan for those who train at night after dinner:

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM or SS8 Advanced Fat Burner

Breakfast (eat about 20-30 min. after morning supplements)

1 scoop Pro JYM

3 whole eggs

2 slices low-fat cheese

4 capsules Omega JYM fish oil

2-3 g CLA

2000-6000 IU Vitamin D

Lunch

1 can (5-6 oz.) tuna

2 cups mixed green salad

1 Tbsp salad dressing (olive oil n vinegar based)

1 dose Vita JYM multivitamin

Mid-Day Fat-Burning Supplements

1 dose Shred JYM or SS8 Advanced Fat Burner

Mid-day Snack

1 cup Reduced fat Greek yogurt

1 tsp honey

1/2 oz. walnuts (7 halves) crushed

Dinner (eat 30-60 min. after postworkout meal)

8 oz. Top Sirloin steak

2 cups mixed green salad

2 Tbsp salad dressing (olive oil n vinegar based)

2-3 g CLA

Preworkout Meal (Take 15-30 min. before workout)

1 scoop Pre JYM or Pre JYM X

1 scoop Pro JYM

Postworkout Meal (Take immediately after workout)

1 scoop Post JYM Active Matrix

1 scoop Post JYM Fast Carbs/Dextrose

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