RHC Month 2 nutrition plan picks up where you left off in Week 4. If you’re already in Stage 3 of the diet plan and your fat loss has come to a halt, it’s time for Stage 4—your final segment of the diet before peak week. In Stage 4, protein and fat remain at a steady 1.5 grams and 0.5 grams, respectively, per pound of body weight each day. Calories drop down to about 13 per pound, and carbs are about 0.5 grams per pound of body weight on workout days. On your one rest day each week, calories drop to 10 and carbs to approximately 0.25 grams per pound of body weight.




Breakfast 1

1 scoop Pro-NOS (or other whey protein)

Breakfast 2 – (1–2 hours after breakfast 1)

3 large whole eggs/3 large egg whites

Late-morning snack

1/2 cup cottage cheese, 3 oz can white tuna, 3 large leaves of lettuce. Mix tuna in cottage cheese and wrap with lettuce leaves


6 oz chicken breast/Hot sauce (if preferred)/ 2 cups broccoli

Midday snack

1 scoop Pro-NOS (or other whey protein)/ 1 oz mixed nuts



8 oz top sirloin steak /2 cups mixed green salad (add any veggies you want)/1 tbsp olive oil/1 tbsp vinegar

Nighttime snack

1 cup low-fat cottage cheese

Approximate daily totals: 1,800 calories, 235g protein, 55g carbs, 70g fat

On workout days, add the following*:

1 Hour pre-workout 1 serving Black Powder (or other preworkout formula with NO boosters and creatine)

30 Minutes pre-workout:

1 scoop Pro-NOS (or other whey protein)


2 scoops Pro-NOS (or other whey protein)/ 1 serving Anabolic Switch (or other recovery supplement with creatine and fast carbs)

*Pre and postworkout nutrition will increase daily totals to approximately 2,600 calories, 290 grams of protein, 190 grams of carbs, and 90 grams of fat.