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 The Jekyll and Hyde Diet
By Nick Nilsson

One of the toughest things to do when losing fat is not

keeping your muscle mass...it's keeping your
STRENGTH and your muscle mass.
In order to best do this, I've found a cyclical type of diet is the best way to go...which, in
keeping with my Mad Scientist thing, is where the name of this diet comes from. You'll be
doing a strict diet for most of the week (which I call the Jekyll phase), with very targeted
periods of "not strict" dieting (the Hyde phase) where you can literally eat whatever you want.

This overall "cyclic diet" concept is not new...you've likely heard of and/or done something like
this before.

I've put together what I've found to be the optimal combination of low-calorie eating for
efficient fat-loss and higher-calorie eating for maintaining muscle mass and strength,
metabolic rate and sanity.

What I've got for you here is the exact schedule that I'm currently using to get lean without
ANY loss of strength or muscle mass...literally zero. In fact, I'm fairly certain I've actually
GAINED strength and muscle while getting leaner while using this exactly strategy.

It's organized according to a 7 day, weekly schedule. It allows you to be more free with your
eating on weekends, so that you can still have a social life and not feel like you need to be a
diet hermit.

I'll run through each day of the week and the reasoning behind it.

In this case, Low Carb doesn't mean Keto. You CAN follow a Keto type of diet on those days if
you like, however, it's likely not going to be a long enough stretch to get you into meaningful
ketosis.
 The Caloric Deficit Key

The KEY thing to keep in mind is that you will need to be in a caloric deficit in
order to lose fat. There's no getting around that. No diet has magic properties.

What will determine your long-term success with a fat-loss diet is how consistent you're able
to be with it over time....and this eating plan makes it relatively painless, in my experience.

What this schedule does is take advantage of targeted "burst" increases in caloric intake (this
is the "Hyde" portion of the diet) to spike your metabolism and get an anabolic boost so you
hang onto that muscle and strength. You're still maintaining an overall weekly caloric deficit,
even if you go over your daily maintenance levels on some of the days.

In terms of caloric deficit, you want to be aiming for about 500-700 calories below
maintenance levels per day. For myself, weighing 195 lbs, this works out to an average of
about 1500-1700 calories per day.
 The Schedule

Day 1 - Low-Carb Eating

This is a standard day of low-carb meals. Ideally, you'll want to be familiar and comfortable
with low-carb eating before you jump into a plan like this. Personally, I find it to be very easy
to do.

Low-carb eating keeps your blood sugar and insulin levels stable, allowing your body to
efficiently access fat stores for energy. As well, by keeping carbs out of your diet, you can
improve your insulin sensitivity, so that when you re-introduce carbs again in several of the
other targeted meals during the week, your body can make better use of them and get more
"anabolic bang" for your buck.

I generally eat two meals a day...a late breakfast and a larger dinner, a few hours post-
workout. I train around 4 pm. How you schedule this will depend on your own preferences.

On low-carb days, for breakfast, I'll have half a dozen whole eggs and 3 teaspoons of chia
seeds. For dinner, it's generally some form of meat (grass-fed beef, chicken, fish, etc.) and
salad/vegetables and sometimes nuts and cheese as well.

In terms of training, I recommend performing heavier strength-type training or hypertrophy-

oriented training today. You'll still have glycogen in your system from the meals of the
previous day so your strength should still be relatively good.

I'll use workouts like

 Single Rep Cluster Training (for strength)
Regular Cluster Training (for hypertrophy 4-6 mini sets of 4 reps)
Compound Exercise Overload Training
Up-and-Down-The Rack Bench Press
Non-Stop Positions of Flexion Tri-Set
1 1/4 Rep Positions of Flexion Chest Workout

Day 2 - Low-Carb Eating

This is another low-carb day, just like the previous day.

On this day, your glycogen levels will be mostly depleted so training should focus more on
"metabolic conditioning" type of training.

I'll use a workout taken from my Metabolic Monsters book on this day (or something similar to
that), such as:

The Single Dumbbell Attack

Total-Body Countdown Murder
The Inside Out Core Crusher
Lactate Tolerance Training for Chest
Dueling Banjo Hell
Neverending Ladders
Non-Stop Kettlebell Circuit

Day 3 - 24 Hour Fast and Zero Fat Dinner

From dinner on Day 2 until dinner on Day 3, you will eat nothing at all and you will drink
nothing but water. This is a 24 hour fast (a.k.a. Intermittent Fasting).

If you like, you CAN do some light cardio on this day...low-intensity, long-duration. It won't
compromise your recovery or diminish your strength or muscle mass. Make sure that you keep
it relatively easy.

For dinner, you can EAT AS MUCH AS YOU WANT.

Seriously.

However, you DO NOT get to eat WHATEVER you want...your goal is to get as close to ZERO
grams of fat in what you eat. It needs to be a meal of basically just very lean protein and
carbs.
To give you an idea, a sample meal of what I eat on this day is chicken breasts and potatoes
(or sweet potatoes) cooked in a pressure cooker with spices and vegetables. For dessert, I'll
eat some fruit or some zero-fat Greek yogurt. I'll probably take in about 2,000 calories or
more in that meal alone and NONE of it will be stored as fat.

The carbs will replenish glycogen stores and the protein will get used for recovery and muscle
growth. There will be no significant spillover into fat stores, even if you eat well beyond your
maintenance levels in carbs in this meal (which would be a LOT of carbs, because there's no
fat being eaten to bump up calories). You'll likely get full long before you go over
maintenance levels of calories.

This is a meal where no matter how much you eat, you will not take any steps back in the fat-
loss department...none. And the massive influx of carbs will help you maintain athletic
performance, strength and muscle mass.
Day 4 - Low-Carb Eating
On the next day, we go right back to a low-carb day. The concept is the same here as in the
first few day, however because it's unlikely you'll be able to eat enough carbs the night before
to fully replenish your glycogen levels, you will already have a bit of a head start on depleting
those.

For training, you should again focus more on strength and/or hypertrophy to take advantage
of the influx of carbs.

Day 5 - Low-Carb Eating

This is the last day of low-carb eating for the week. Your training should consist of metabolic
conditioning type of training that focuses primarily on burning calories through large-muscle
movements.

This is the day I like to do long-distance loaded carries or high-intensity intervals (with
weights or via cardio or both).

Either that or I'll again use a workout taken from my Metabolic Monsters book, or one of the
other ones listed above.

Day 6 - 24 Hour Fast and "Free" Meal

Now we're getting into the "Hyde" part of the schedule. You'll do another 24-hour fast, taking
full advantage of all the hard training and strict dieting you've been doing by extending the
time your body is in a deficit a little while longer.

For dinner, you can go either of two ways...a full-on "cheat" meal where you eat whatever
you want, or a "good" meal where you eat more food but you keep it reasonably healthy. If
you're going out for dinner on Saturday night, this is the perfect time for a cheat meal.
If you do the full-on cheat meal, do another 24-hour fast going into the next day. If you do a
"good" meal, you can have a small breakfast the next day.

In terms of training, if you want to do another low-intensity cardio session, you can. If you
feel you have the energy for it, you CAN also do some more intense cardio, such as HIIT.
Whether you do or not will depend on how you feel. Use your own best judgement for that.

Day 7 - 24 Hour Fast or Small Breakfast and a "Free"

Meal
This is a rest day. Whether you fast or eat breakfast on this day will depend on what you ate
for dinner last night (as explained above).

In terms of what this last meal should consist of, you can again go either way...a full-on
"cheat" meal or a "good" meal. Either one will be fine and you'll be going straight back into
low-carb eating the next day again.

Conclusion
When it comes to maintaining performance and muscle mass while dieting for rapid fat loss,
I've found this approach to be not only the easiest way to do it but also the most effective
and relatively painless as well.

After testing this eating pattern for about 2 months, I didn't see any loss of muscle mass and
saw no drop in strength while seeing tremendous results in fat loss.

If you want to give it a try, I would recommend doing it at least 2-3 weeks as-is before you
think about experimenting with some of the parameters. You may find you don't need to
change anything at all.

If you have any questions about this diet schedule, feel free to contact me at my helpdesk
and I'll be happy to help!

Also, if you give it a try, I'd also love to hear about your experiences with it and how it works
for you (and what changes you've made, if you decided to try anything differently).

---

Disclaimer

On a final note, please keep in mind, I'm not a nutritionist and the information in this report is
what has worked for ME. Use your own good judgement and common sense when it comes
to altering your own eating habits, especially if you have any dietary or health issues that
might be impacted by making substantial changes like this.