7-Day Pre-Travel/Party Diet and Finishing Diet for someone with a "metabolism" or basal metabolic rate (BMR) of 2300 calories per day

Pre-Travel-Party/Finishing Diet Law #2: Eat 8 times per day; or at least 6 times: If you eat 8 times per day, then you will keep insulin surges low and keep protein feeding your muscles at least once every 3 hours so they don't deteriorate and cause a corresponding drop in metabolism. However, even if you lower the amount of eating times from 8 times to 6 times per day, you'll still be raising your metabolism, lowering insulin surges and preserving muscle mass much better than if you only eat 3 times per day. Whatever you do, don't eat less than 6 times per day. Based on the above, there are variations of the plan based on eating either 8 or 6 times per day.

Pre-Travel-Party/Finishing Diet Law #3: Drink an ample amount of very cold water your first 4 days, and drink a minimal amount of very cold water the next 3 days: On days 1, 2, 3 and 4 (the "low carb” days), you will drink BMR/10 ounces of very cold water, or 230 ounces, as discussed in Law #9. For days 5, 6 and 7, you will drink BMR/50 ounces of water, or 46 ounces (1/5 the amount that you drank the first 4 days). If this isn't enough water, you may have 1 more cup (8 ounces), but try not to drink any more than this.

Pre-Travel-Party/Finishing Diet Law #4: Exercise for 90 minutes per day the first 4 days then do NOT exercise the last 3 days: For days 1, 2, 3 and 4 (the "low carb” days), you will exercise for 90 minutes per day, consisting of 30 minutes of cardio and 60 minutes of weightlifting. You'll need 60 minutes for weightlifting because you need to do 50% more sets than you normally do for these 4 days, with repititions in the 12-15 range. For instance, if you normally do 12 sets for chest, 6 sets for shoulders, and 6 sets for triceps, then during the next 4 days you'll do 50 percent more sets: 18 sets for chest, 9 sets for shoulders, and 9 sets for triceps. In order to get this many sets in with repititions in the 12-15 range your rest periods between sets need to be no longer than 60-90 seconds. For days 5, 6 and 7, you won't exercise at all.

Pre-Travel-Party/Finishing Diet Law #5: Use ample amounts of salt for the first 4 days and use no salt at all the last 3 days: For days 1, 2, 3 and 4 (the "low carb” days), you will salt your food to the point where it tastes slightly salty. For days 5, 6 and 7, you won't put any salt on your food. These last three days you need to keep sodium intake to 250-500 mg per day. This is why you need to stick to whole foods because anything packaged is loaded with salt. Even the so-called "low sodium" versions of products have too much salt.

Pre-Travel-Party/Finishing Diet Law #6: Use the following amounts of protein, fat and carbohydrates: For days 1, 2, 3 and 4 (the "low carb” days), you will use the following macronutrient percentages: 50 percent protein (+/- 5%); 30 percent fat (+/- 5%); and 20 percent carbohydrates (+/- 5%). For days 5, 6 and part or all of day 7 (the "high carb" days) you will eat 60 percent carbohydrates (+/- 5%); 25 percent protein (+/- 5%); and 15 percent fat (+/- 5%).

Pre-Travel-Party/Finishing Diet Law #7: Eliminate refined foods from your diet: For all 7 days of this diet (until you get to your event or party on the 7th day in which case the diet ends) you will only eat whole foods. Don't eat anything packaged in a wrapper, canned, bottled, frozen, etc. and don't eat at restaurants.

Pre-Travel-Party/Finishing Diet Law #8: Only drink water during this 7-day diet. For the duration of this diet, only drink water. Don't drink diet drinks, coffee, tea, milk, alcohol or anything other than water. If you use supplements during the last 3 days as mentioned below, you'll drink most of your daily allotment of water with the supplements.

Pre-Travel-Party/Finishing Diet Law #9: Use the following supplements at the following times (optional):

For the first 4 days of this diet, use the following supplements:
Upon waking up: 200 mg caffeine (from a supplement, not coffee); 400 mg green tea extract; 3.5 g glutamine; 575 mg glucomannan; 3.5 g BCAA
With Breakfast: multivitamin; 500 mg calcium; 200 mcg selenium; 2 g CLA
30 minutes before weight lifting: 200 mg caffeine (from a supplement, not coffee); 400 mg green tea extract; 500 mg vitamin C; 2 g melatonin; 3.5 g glutamine; 575 mg glucomannan
Immediately after weight lifting: 3.5 g BCAA; 2 g CLA; 3.5 g glutamine
30 minutes before bedtime: 1 g melatonin; 3 capsules ZMA; 3.5 g glutamine; 575 mg glucomannan
At bedtime: 1 scoop casein protein powder; 1 tablespoon flaxseed oil; 2 g CLA

For the last 3 days of this diet, use the following supplements:
Upon waking up: 200 mg caffeine (from a supplement, not coffee); 400 mg green tea extract; 3.5 g glutamine; 3.5 g arginine; 60 mg pycnogenol
With Breakfast: 1 g dandelion root; 1 g uva-ursi; 99 mg potassium; multivitamin; 1 g calcium; 100 mg vitamin B-6
30 minutes before lunch: 200 mg caffeine (from a supplement, not coffee); 400 mg green tea extract; 3.5 g glutamine; 3.5 g arginine
30 minutes before bedtime: 2 g melatonin; 3 capsules ZMA; 3.5 g glutamine; 3.5 g arginine
With Lunch: 500 mg dandelion root; 500 mg uva-ursi; 99 mg potassium
With Dinner: 500 mg dandelion root; 500 mg uva-ursi; 99 mg potassium
At bedtime: 1 scoop casein protein powder; 1 tablespoon flaxseed oil; 2 g CLA

Factoring in the above laws, we can devise an eating, drinking, supplement and workout schedule. The examples below are based on you waking at 6 AM and going to bed at 10 PM. If you wake up or go to bed at a different time then adjust the times accordingly, but make sure when you're awake to not go more than 3 hours without eating. Choose one of three times to lift weights during the first 4 days: (just before dinner, just before lunch, or just before a snack). The reason why we don't have a "before breakfast" plan for lifting weights listed below is because we want you to do the cardio routine before breakfast. So this plan assumes that you will wake up at 6 AM, take your morning supplements, then do 30 minutes of cardio first thing in the morning from 6:15 AM to 6:45 AM, then eat breakfast at about 7 AM. You can lift weights then do cardio in one long 90 minute workout from 6:15 AM to 7:45 AM, but it is much better to split the cardio and weight lifting workout into two separate sessions, with each session spread out in time as far as possible from each other. We recommend doing the cardio in the morning and the weight lifting at least 6 hours later, just before a meal or snack. If you choose the time before a snack to lift weights, we suggest you deduct 1/5 BMR (460 calories) from either breakfast, lunch or dinner and add it to your snack (like in the example below):

Pre-Travel/Diet Meal Plan: Example Eating Plans Eating 8 times per day
Plan if you lift weights before dinner:
Cardio Workout: 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 460 calories
Snack #1: 9 AM have 1/10 BMR or 230 calories
Snack #2: 11 AM have 1/10 BMR or 230 calories
Lunch: 1 PM have 1/5 BMR or 460 calories
Snack #3: 3 PM have 1/10 BMR or 230 calories
Snack #4: 5 PM have 1/10 BMR or 230 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/10 BMR or 690 calories
Snack #5: 10 PM have 1/10 BMR or 230 calories

Plan if you lift weights before lunch:
Cardio Workout: 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 460 calories
Snack #1: 9 AM have 1/10 BMR or 230 calories
Snack #2: 11 AM have 1/10 BMR or 230 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/10 BMR or 690 calories
Snack #3: 3 PM have 1/10 BMR or 230 calories
Snack #4: 5 PM have 1/10 BMR or 230 calories
Dinner: 7 PM have 1/5 BMR or 460 calories
Snack #5: 10 PM have 1/10 BMR or 230 calories

Plan if you lift weights before a snack (example is for Snack #3):
Cardio Workout: 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 460 calories
Snack #1: 9 AM have 1/10 BMR or 230 calories
Snack #2: 11 AM have 1/10 BMR or 230 calories
Lunch: 1 PM have 1/5 BMR or 460 calories
Weights Workout: 1:45 PM-2:45 PM
Snack #3: 3 PM have 1/5 BMR or 460 calories
Snack #4: 5 PM have 1/10 BMR or 230 calories
Dinner: 7 PM have 1/5 BMR or 460 calories
Snack #5: 10 PM have 1/10 BMR or 230 calories

Pre-Travel/Diet Meal Plan: Example Eating Plans Eating 6 times per day
Plan if you work out before dinner:
Cardio Workout: 6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 690 calories
Snack #1: 10 AM have 1/10 BMR or 230 calories
Lunch: 1 PM have 3/10 BMR or 690 calories
Snack #2: 4 PM have 1/10 BMR or 230 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/10 BMR or 690 calories
Snack #3: 10 PM have 1/10 BMR or 230 calories