This has to be fairly high protein with low to medium carbs. It has to be - we are trying to burn off excess fat by using more than we are consuming. Result - Low fat high definition = RIPPED! On the other side of the coin, getting BIG. The opposite has to happen.
Training has to be that much slower but it still can be 5 days per week, but I would suggest four which would be about right, although for many and this will vary and has to be figured out first. Are you a fast metabolism - or slow? If fast, 3 days would be more than adequate so long as the training done is hard and extreme when in the gym. This is so important as the muscle has to be trained , broken down and then given the time to recover - hence the 4 days rest in that one week training.
So many people underestimate the 3 days system dismissing it as a system far under par to the 5 and 6 day split systems many use today. But the many' don't get anywhere anyway so how's that for a bag of apples as well - unbelievers? Or should I say small unbelievers'!
Committing yourself to the three day system and holding to it will - without doubt give results beyond your wildest dreams. One guy who will back that up is my old mate David Gentle - he is a total believer in the three day system. Send him a few quid and he will set you up with a beauty - I can guarantee that. That guy knows his stuff without doubt - me too but David is the BEST guy for teaching the basics and getting results (er, me a close second).
DONT for get the nolvadex for Gods sake! You could lose your head!?
YOUR PLAN
Understanding what you want to do from the start and staying with that plan until the desired result is achieved is the first step to success. After that, the rest is easy - well almost.
There is no other way around it. It is a matter of doing what is advised or basically fucking it in the head - it is that simple.
You want results? You want to succeed? Then you have to prepare yourself for what is going to be hard work - no other way mate! No one said that bodybuilding was going to be easy. Those that did are either fat, far out or totally 100% LIARS!