If cauliflower isn’t your thing, try “ricing” it: Toss pieces into a food processor, pulse for a few seconds, then roast until golden brown.

The nutrition plan in Parts 1 and 2 of the RHC differs in only one major way: Carbs are greatly reduced in Part 2. While you need some carbs to create an anabolic environment within your body around training times, you want to limit them at all other times.

Your body will always preferentially burn available carbs for energy, so the most efficient way to ensure that it burns fat instead is to limit carbs. Fibrous vegetables—which don’t create insulin spikes and blunt fat burning—are different, so you can eat them freely on both training and non-training days. Keep all other sources in check.

The Rules: Part 2

Don’t stray from these essential RHC nutrition guidelines

1. No wheat of any kind—EVER

The No. 1 rule from Part 1 stays the same. You already made it through the four weeks without any bread or cereals, what’s another four? The high fiber and protein in the rest of your diet should keep you satiated. But, if you’re in danger of losing your mind, make a slice of toast with Ezekiel bread, which is composed entirely of whole grains and seeds.

2. Keep your protein sources lean

Chicken, fish, pork, and beef are all fine choices if you select the leanest cuts available. The steak option in the meal plan is for an extremely lean cut, like sirloin. It’s true that fats are necessary for testosterone production, but you don’t want any extra in your diet at this point.

3. Aim for high fiber

Any nutrition plan that limits fibrous vegetables like cauliflower and broccoli isn’t worth the paper it’s printed on. Never mind all the key nutrients these vegetables deliver, they’ll also help keep your digestive system working properly. With all the protein you’re getting from whole foods and supplements, that fiber becomes even more important.

4. Yeah, you still get a cheat meal, but…

On your off-day meal plan, do you see Meal 4, where it says 1 banana 
or 1 cup berries with almond butter? Well, that’s your cheat meal. Buck up! Yes, when you’re working this hard, cheat meals do no harm, but remember: You want to get diced to the BONE. Pig out when this is over.

NEXT: Weeks 5-8 Training Day Sample Meal Plan >>

Weeks 5-8 Training Day Sample Meal Plan

Meal 1


1 scoop protein (Phase8) with almond milk

4 egg whites

2 whole eggs

11⁄2 cups oatmeal (uncooked) with cinnamon

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	804	68	92	19

Meal 2


2 oz walnuts

2 scoops protein (Phase8) with almond milk

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	1,107	70	30	85

Meal 3


6 oz tuna

1 cup quinoa (cooked)
1⁄2 avocado

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	624	53	48	25

Meal 4 (pre-workout)


1 scoop pre-workout (Nano Vapor)

1 serving test booster (Test HD), optional

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	45	–	3	–

Meal 5 (post-workout)


1 scoop creatine (Cell-Tech)
1 scoop protein (Phase8)

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	330	26	45	2

Meal 6

16 oz salmon
Or

16 oz steak

2 cups broccoli and cauliflower

Total (Salmon)	Calories	Protein (g)	Carbs (g)	Fat (g)
	655	93	11	28

Total (Steak)	Calories	Protein (g)	Carbs (g)	Fat (g)
	898	142	11	29

Meal 7 (before bed)


1 scoop protein (Phase8)

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	150	26	7	–

Training Day Daily Totals (Salmon)	Calories	Protein (g)	Carbs (g)	Fat (g)
	3,715	336	236	159

Training Day Daily Totals (Steak)	Calories	Protein (g)	Carbs (g)	Fat (g)
	3,958	385	236	160

NEXT: Weeks 5-8 Off-Day Sample Meal Plan >>

Weeks 5-8 Off-Day Sample Meal Plan

Berries are a great off-day snack, but stay within your allowance. Excess carbs—not including fibrous carbs from veggies—will be stored as fat.

Meal 1


5 whole eggs

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	315	28	2	22

Meal 2

2 servings walnuts

1 scoop protein (Phase8)

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	500	40	13	36

Meal 3

6 oz tuna
1 avocado

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	607	47	17	41

Meal 4

1 banana
Or
1 cup berries
1-2 tbsp almond butter

Total	Calories	Protein (g)	Carbs (g)	Fat (g)
	207	5	30	9

Meal 5 

12–16 oz salmon
Or

12–16 oz lean steak
2 cups broccoli and cauliflower

Total (Salmon 12 oz)	Calories	Protein (g)	Carbs (g)	Fat (g)
	505	71	11	21

Total (Steak 12 oz)	Calories	Protein (g)	Carbs (g)	Fat (g)
	687	107	11	22

Off-Day Daily Totals (Salmon)	Calories	Protein (g)	Carbs (g)	Fat (g)
	2,134	191	73	129

Off-Day Daily Totals (Steak)	Calories	Protein (g)	Carbs (g)	Fat (g)
	2,316	227	73	130