HAHAHA!!! You forgot all about Saturated fats or Refined sugars for example, High Fructose Corn Syrup, Corn Syrup, Rice Syrup, Sucrose, Glucose Syrup, Brown Sugar, Invert Sugar. Avoid them at all cost, for they are the major contributing factors of fat gain. -Clears Throat- Now you can Sticky this. You know what just go read Tom Venuto's book called "Burn the Fat, Feed the Muscle. Nuff Said...

Yeah that is left out in the write up, but anybody who is planning on getting into shape probably knows that those things are crap for your body. And I didn't want to add anything to the article if I didn't have to.

ripped, ok. About that whole guide i really didnt get what to eat. I mean i know what its saying to eat but just dont know what i should eat? Could you lay me out a play for low carb, no carb, and high carb days? Itd be greatly appreciated. My calorie intake should be around 2,400 in order for me to loose weight.
Heres how i eat right now.

Meal 1: 2-4 egg whites
Meal 2: salad with cheese, and chicken, tuna fish, or another meat.
Meal 3: a snack, sugar free jello, pudding
Meal 4: brown rice, pasta etc. with a lean meat.
Meal 5: a snack, sugar free jello pudding etc. ( i used to have 2 spoons of cottage chese but i dont know if should eating it agian before bedtime?)

this is my "diet" ive been on for almost 2 weeks and it has worked. But i was just letting you know how, and when i could eat. Like i said IF you can, could you let me know some foods to eat on those 3 days? thanx.

John b.

Yeah no problem man, at the beggining it can be a little intimidating for some, I working today but I'll try to have something for ya tomorrow.

K thnx man, like i said if you dont have time you dont have too. Im just ready to actually follow a good diet, and not cheat etc. But the diet i posted above, Meal 1 is breakfast, and meal 2 is lunch, i cant eat between,

Great article.
I have a question:
Would it be that bad to eat "regular" rice instead of brown rice? at least in high carb days...
I suppose you say brown rice because it has a lower GI (?).
But as a second meal post workout woudn't the "regular" rice be good ?

If your an ectomorph then I suppose white rice on high carb day would be alright but I don't like to use any foods that have a high gi.

Thanks Rippedforce.

Along with this, could we get a sticky on the best ways to TRAIN on this diet? (weights, cardio, etc.?)

This would help a ton, as the article doesn't say much about that...or did I miss it?
In particular though, what is the best type/amount of cardio to do on this diet?