10 Day STRIP

THE FAT Diet

©2012 Flavilicious Fitness. All Rights Reserved 1

 10 Day STRIP
THE FAT Diet
Last year I got an “inside look” at what it really takes to get your
body into “picture-perfect” shape. I watched my husband, Vince
Del Monte compete on four separate occasions and arrive on
stage with razor-sharp abs.

As his wife, I know his secrets and I’m about to share them with
you! Do these secrets work for females? Absolutely! My coach
Ryan Watson has been getting females ready for bikini, figure
and fitness model shows for years and his approach with his
females is very consistent with the approach you’ll learn below.

Now, I understand you may have no interest in competing on

stage and that’s totally okay. However, if you are planning to
look your best for an upcoming cruise, date, photo shoot, class
reunion or other event, then who else to turn to then physique
athletes who know how to get more ripped than anyone else in
the world?

If I want to look my absolute best for a photo shoot, I’m going to

turn to people who have been there and done that many times
before!

It makes sense to find out what the professionals are doing and
figure out the different variables to manipulate to ensure you
look your best and follow a formula that eliminates the
guesswork. What you are about to learn are the Cliff’s Notes for
the pre-contest physique competitor.

How Much Can You Really Improve In Ten Days?

Now you’re probably wondering how much you can actually

improve in just ten days? The truth is that you can make
dramatic improvements to your appearance in just ten days if
you’ve put in the proper road work prior to starting this diet.
This means that for this 10 Day Diet to work, you need to start it
with a decent degree of muscle mass and be sure your body fat
levels are very close to your goal look. Basically, your body fat
stores should be low enough so that you’re sporting at two-pack

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 10 Day STRIP
THE FAT Diet
or a four-pack.

Remember, even on the most extreme diets, it’s almost

impossible to lose more than 3-5 pounds of pure fat in 10 days
so don’t kid yourself into thinking you’ve lost 10+ pounds of fat
once this diet is over. On the flip side, it’s certainly possible to
drop more than 10 pounds of weight in 10 days, most of it will
be in the form of water, but that’s okay because when you drop
your water on a fairly lean and muscular body, you’re going to
look tighter, hotter and more defined! This is basically the key to
your success -- learning how to manipulate your fluid levels so
you look as good as possible for your big day.

How To Establish A Starting Day

To implement the 10 Day Diet, figure out the day you want to
peak i.e. the day you want to look your best. This day will be
called Day 10, so when you’re 10 days away from your big day
you can post on your Facebook wall, “I’m 10 days out!” and all
the physique athletes will know what you’re talking about!

The 10 Steps To Getting A Picture Perfect Physique

1. Tan! This is an easy one. Tanned skin always look better and will
show case more definition. Vince even tells me that he feels his
skin gets tighter the more often he tans. If you’re afraid of
getting a real tan because of the dangerous rays, a fake tan
never hurt anyone. For $30 you can always get a professional
spray-on-tan as well. Keep in mind, a cheesy fake tan never
looks as good as a natural tan so if you can get some natural
sunlight in gradual increments each day then you’ll probably look
your best.

2. Rest! As you get closer to your deadline you’ll begin to feel the
effects of the diet and training and start looking gaunt. Your
body will also increase its cortisol levels which can result in
losing muscle and storing water around your midsection. A great
way to avoid this is to rest -- strive for at least 8 hours a night
and if you can get more, do so. If you can take a nap during the

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 10 Day STRIP
THE FAT Diet
day, take it!

3. Massage! Getting a good quality massage will relieve the

stress from the training and diet. You’ll be surprised at how
loosening your body up can improve your spirit and help you
make the most of your final few workouts.

4. Calories! During each day of the week you’re going to

consume 10 calories for every pound of bodyweight. This means
a 120-pound female will take in 1,200 calories in a day.

Why don’t we drop your calories even further? Because you can’t
shed that much body fat in one week -- it’s impossible! No
matter how much you cut back your calories, you can’t “force”
fat off your body. The goal is to reduce your calories significantly
but not so much that you start burning muscle mass. When you
go on a very low-calorie diet (bodyweight x 10 is very low by the
way), it’s almost guaranteed that you’ll start burning muscle
mass as your body hunts down any source of fuel, which
typically results in stripping off nitrogen from aminos and using
the rest to replace sugar.

Before you start the 10 Day Diet you should have tapered your
calories down to the point where you’re eating bodyweight x 12
so this results in about a 15% reduction -- this allows you to
shed some body fat without burning up any of the hard-earned
muscle you built.

5. Protein! It should be no surprise that protein intake is

absolutely critical when you’re trying to get into picture perfect
shape so from Day Ten till Day Three you’ll be consuming 1.5
grams of protein for every pound of bodyweight. This means a
120-pound female will consume 180 grams of protein a day. This
is going to make up a lot of your daily calories -- it’s actually 720
of your 1200 calories. On your carb loading days we’ll be cutting
back on your protein intake to ½ gram of protein per pound of
bodyweight for the day.

Why are we taking an excessive amount of protein? If you take

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 10 Day STRIP
THE FAT Diet
in plenty of amino acids your body won’t be put into a
position to breakdown muscle tissue to access them. The only
time we dramatically increase our protein intake is during an
extreme calorie-cutting phase. The additional protein will
promote fat burning and muscle sparing. Don’t worry, we’re only
doing this for a few days, not the rest of your life.

As for protein sources, stick to foods your body is familiar with.

This is no time to experiment. If your diet has been primarily
chicken, turkey and beef, stick to those three items as your
protein sources. It’s best to avoid liquid protein such as protein
shakes and egg whites. Liquid meals will only make the diet
harder because they are digested so quickly. I also eliminate
dairy on the final 10 days to prevent water retention. My top
protein sources are white fish, extra lean beef, chicken, turkey
and salmon.

6. Carbohydrates! One of the trickiest factors in contest-prep is

carb manipulation. During Day Ten to Six, you’ll cut your carbs
to ½ gram of carbs per pound of bodyweight per day. That works
out to 60 grams for our 120-pound female. For the next day
(Day 5), you’ll reduce your carbs to ¼ gram of carbs per pound
of bodyweight per day. That work outs to 30 grams for our 120-
pound female. For the next day (Day 4), you’ll reduce your carbs
to zero (except for vegetables which are considered ‘free foods’).
For the last two days (Day Three, Two and One), you’ll bump
your carb intake up dramatically - to at least 2 ½ grams per
pound of bodyweight per day. This works out to 300 grams for
our 120-pound female.

You will consume your carbs the same times you were
consuming them during your diet leading up to this. Nothing
changes in carb timing. It’s best to spread your carb intake out
over smaller meals, for example, 8 or 9 meals instead of 4 or 5.
Also, supplement with a digestive enzyme that breaks down
carbs during your carb load! You are also free to continue eating
vegetables to aid in digestion. Carbs do hold water so I back off
on my vegetables on Days Three, Two and One.

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 10 Day STRIP
THE FAT Diet
The hardest part of the diet will be the first seven days! If you
can make it through, your body is going to act like a sponge
when we carb-load for three days! As you noticed, the first goal
is to deplete our body of glycogen stores by gradually
eliminating all carbs -- this encourages significant fat burning!
It’s okay if you look soft and skinny after these five days of
depleting -- that’s the point! On the last three days you’re going
to fill out your muscles (when glycogen stores increase your
muscles have a fuller appearance) by taking in plenty of complex
carbs such as rice, potatoes, yams and oatmeal! This will push
water into the muscles giving you a really full and round
appearance for your big date. The carb loading phase is the fun
part of the 10 Day Diet and will ensure you look as good as
possible!

7. Fats! Cut back on your fat intake to ¼ gram per pound of

bodyweight, which is 30 grams for a 120-pound female. Cutting
back on your fat is what makes you feel miserable because fat
helps produce your “happy” hormones and produce feeling of
satiety. If you’re feeling like crap it’s because your fat intake is
so low. If you really want to drop your body fat on Days Ten to
Days Four then drop your fat intake to zero but I’ll warn --
you’re going to feel like CRAP! If you keep in the fats, stick to
whole food sources such as mixed nuts or avocado.

You will consume your fats the same times you were consuming
them during your diet leading up to this. Nothing changes in fat
timing.

Why do we cut our fats back so much? Even though they are
healthy, fats are simply caloric and since you need to cut your
calories back by 15%, it only makes sense to reduce your fat
intake.

8. Salt! Salt contains sodium and sodium can cause you to bloat
or hold water under your skin so you need to manipulate your
salt intake so you look as defined as possible. From Days Ten to

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 10 Day STRIP
THE FAT Diet
Five, start backing off on the salt and start being aware of
foods with sodium in them. For example, no more liquid egg
whites or protein shakes (both have a lot of sodium), no more
hot sauces or any sauce with sodium. You can put a little salt on
your foods but just don’t go nuts. On Days Four to one, drop the
salt completely and become very cautious of any form of salt.
Now is the time to start reading labeling and make sure none of
the foods you’re eating have sodium in them.

Why is your salt intake so critical? Sodium has a remarkable

effect on fluid balance, both inside and outside of your muscles.
The goal is to “suck out” as much fluid from the outside to the
inside of your muscle cells, giving them a fuller and shapelier
look.

True story: my husband competed in the Muscle & Fitness Model

Search in Las Vegas this past September. It consisted of a fitness
challenge and physique challenge and after he competed in the
fitness challenge he was told that only the top ten competed in
the physique challenge and he wasn’t in the top ten so that night
we went to celebrate at his favorite sushi restaurant and he
consumed over 20 rolls of sushi! What did he dip them in? Lots
of soy sauce -- loaded with sodium! The next morning he got an
email saying he DID qualify for the physique challenge. I
remember hearing him scream, “NO! I can’t believe this…” He
was standing in front of the mirror checking out his abs that
seemed to disappear over night although there were literally
popping 12 hours earlier! Vince learned his lesson with sodium!
He ended up competing and looked awesome but he would have
looked so much better if you didn’t pound back that soy sauce
the night before! Dang soy sauce…

9. Water! If you did nothing else but manipulate your water

then you would still see a dramatic change in appearance. The
first step is jacking your water up to a set amount, 2 liters
higher than your normal daily intake. So if you normally drink 3
liters of water a day, consume 5 liters a day. Measure it out, do
not guess or eye-ball it. On Day Two you’re going to cut your

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 10 Day STRIP
THE FAT Diet
water in half. So you’ll consume 2.5 liters on each day. On Day
One, the day of your big event, don’t drink more than 1 liter of
water. Many physique athletes cut their water to nothing but in
my opinion this is very extreme and only something you should
do with a professional beside you the entire last 24 hours. I do
not recommend ever cutting your water to nothing.

So why do we water load and then “dehydrate”? The amount of

water you consume determines how your body handles fluid
balance. When you take in excess water, your body just flushes it
out. By drinking a higher amount of water we trick our body into
flushing more when we cut back and that results in your muscles
looking tighter. We dramatically enhance our look by
simultaneously loading up on carbs which are filling out your
glycogen stores and sucking as much fluid into the muscle tissue
because you’re cutting back on your water intake. In the end,
your muscles are going to be fuller, rounder, harder and you’ll
see definition you never knew you had!

10. Workouts! Believe it or not, everyone does this wrong. With

your big date coming quickly you probably think you should be
training way longer and harder - that’s a bad strategy. Instead,
from Days Ten to Five, continue doing the exact same workouts
you were doing prior. If you want to work a little harder that’s
fine but this is no time to try something new. If you want to do
anything, shorten your rest periods between sets to help you
burn through your glycogen. Continue doing the same amount of
cardio too. The only trick you can do if you really want to drop
some extra weight, add an additional cardio session. Simply go
in for an extra 20 minutes and do some intervals at any time in
the day. You will not doing ANY training on Days Three, Two and
One. Nothing! Take the time off and rest! Practice your posing if
you have a photo shoot. This is NOT optional, this is
MANDATORY!

Why no training on the last three days? The first goal is to

deplete your glycogen levels with the diet and workouts; the
second goal is to replenish it. You can’t replenish your glycogen

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 10 Day STRIP
THE FAT Diet
stores and achieve a full look if you’re working out! When you
stop working out, jack up the carbs and cut your water, your
glycogen stores will hit their limits! Any form of exercise will
burn through your glycogen that you need to look full, round and
hard!

Conclusion

Keep in mind this diet is about looking your best. It’s not about
performance and I fully understand this is not considered
“healthy”. I get it. The methods I’ve just taught you are quite
extreme and best utilized for the final ten days before you take
your After Pictures! I recommend you follow the meal plans and
nutrition guide in CURVALICIOUS until you need to slice off the
final few pounds and put the finishing touches on your body.
Don’t put your body through this experience until it’s going to be
worth it!

I also recommend you journal your 10 days because this is a

learning experience. You may find you lose way too much weight
and just look flat and ultra skinny. That means your calories and
carbs were too low. You’ll want to adjust higher next time. For
example, my husband looked too skinny while carbing up on 8 oz
of carbs every 3 hours for his first show so for his second show
he loaded up on 10 oz of carbs every 2.5 hours and he looked
better but still not as full as he wanted. On his third show, he
loaded up on 10 oz of carbs every 2 hours and looked amazing!
Keep a journal so that you can always improve your 10 Day Diet
in the future.

Note: You WILL be hungry during the depletion phase. Accept it.
Suck it up. Getting lean HURTS! Once you get the compliments
and pictures from your big day you’ll look back and say, “That
wasn’t so bad!”

This is NOT a lifestyle diet -- this is a temporary 10-day guide to

look your best for a specific date using pre-contest strategies the
worlds top bikini, fitness model and figure competitors use. I do

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 10 Day STRIP
THE FAT Diet
not recommend putting your body through this more than
twice a year. Vince went through it four times last year and the
depletion phase was not fun to or watch!

I can’t wait to see your amazing transformation pictures 12

weeks from now!

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 10 Day STRIP
THE FAT Diet
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 10 Day STRIP
THE FAT Diet
DISCLAIMER NOTICE

The advice and information contained in this workout DVD, videos

and nutrition components may not be appropriate for all individuals.
Therefore, the author, employees, company, affiliates, or any other
parties involved in the creation or promotion of this workout and
nutrition program are not responsible for any injuries or health
conditions that may result from advice, opinions, and workouts
contained in the 10-DAY STRIP THE FAT DIET workout system. The
information in this workout and nutrition program are the opinions of
the author and are not a replacement for medical advice. You should
consult a physician before starting any diet or exercise program. If
you choose to follow the 10-DAY STRIP THE FAT DIET workout and
nutrition program without consulting your physician, you are doing so
at your own risk. We claim no responsibility for any injuries you might
sustain. Exercises include tutorials and detailed descriptions to give
you the information you need to be able to perform the exercise with
proper form. However, it is your responsibility to warm up properly,
determine the weight you will use, perform each movement correctly,
get professional supervision if you're unsure of an exercise technique
and ultimately to decide whether or not you are capable of performing
the exercise/workout without sustaining injury.

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