Before using the Cyberbeast training routine

During the seven days directly before you begin the training routine the following dietary instructions should be carefully followed.

1. Complex carbohydrates and protein should be consumed in large quantities, while fats and calories should be kept to a minimum. Baked potatoes, fish, lean red meat, chicken, beans and rice are excellent.
2. Simple and refined sugars and flours should be totally avoided during this period, as well as during the cyberbeast cycle.
3. Beverages should be limited to warm, unsweetened drinks such as herbal tea, coffee or warm water with a twist of lemon or lime, or diluted juices. Soda and sweetened beverages are to be totally avoided.
4. Training should be done early in the morning, on an empty stomach, using the four-day workout described in the 60-day Pre-System Primer. This is used for seven days before the actual cyberbeast cycle.
5. 5 to 6 meals a day should be consumed.

The Diet

The following diet matches the same days as the training routine (i.e. Day one of the diet is to be used with Day one of the training routine).

It is extremely important that all aspects of the program are strictly followed. At the end of the 60-day cycle, discontinue the Bodybuilding system for at least 60 days, and return to your regular workout and diet plan. Then you can begin another 60 day cycle.

The gains you will make during your first 60-day cycle will be significant and long lasting. Gains are generally even greater during the second and third 60 day cycle.

The following applies to every day

Meals are eaten only within the designated 9-11 hour period. No food or drink (except warm water, diluted juice or water with lemon and decaffeinated coffee or tea) is consumed either after dinner of before the morning workout.

The fasting period should last 13-15 hours per day.

All refined sugars and refined flours should be totally avoided.

Drink plenty of water throughout the day.

Caffeinated drinks should be drunk in the morning and not the evening.

You should eat 5-6 full meals a day.

The diet should be balanced and abundant.

Day 1-3

Limit Carbohydrate intake to 100 grams (about 400 calories).

Caloric intake, especially from fats, should be kept low, with total caloric intake equal to your Basal Metabolic Rate (BMR=1 calorie x bodyweight (kg) x 24 hours (in cals./24hrs)).

Protein should be derived mainly from the mid-day and evening meals and consist of baked or broiled skinless fowl, fish, or very lean red meats (cooked rare).

Day 4

Emphasize eating large amounts of high-quality complex carbohydrates with moderate protein consumption;

Protein consumption should be 1.0 to 1.5 grams of protein per kilogram of your lean body weight.

Fat intake should not exceed 20% of your caloric intake.

Avoid refined sugars, whole wheat flours, fatty and greasy foods, ice cold drinks, salt and sodium, and whole milk products.

Day 5, 6 & 7

Eat large amounts of high quality protein and complex carbohydrates. Caloric intake should be at least 2 times your BMR.

Protein intake should be approximately 2-3 grams per kilogram of your lean bodyweight. Spread out over the eating period.

Email: yourpersonaltrainer@ic24.net

Last modified: September 05, 2000

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