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How do I use the Undulating Metabolic Override Protocol?

Last Updated: Apr 24, 2014 08:05PM UTC

The 12 Week Undulating Metabolic Override Protocol (UMOP) has recently been revised to follow a weekly (or 7 day) pattern. This will make the program less confusing and more harmonious with a "weekly" mindset. It also eliminates some of the "eat up" days to maximize the speed at which you will lose fat. :)

The UMOP is now laid out like this:

Weeks 1 & 2 = 6 :1 —> 6 diet days, 1 maintenance day

Weeks 3 & 4 = 5 :2 —> 5 diet days, 2 non-consecutive maintenance days specifically eating more FAT

Weeks 5 & 6 = 6 :1 —> 6 diet days, 1 maintenance day

Weeks 7 & 8 = 5 :2 —> 5 diet days, 2 non-consecutive maintenance days specifically eating more PROTEIN

Weeks 9 & 10 = 6:1 —> 6 diet days, 1 maintenance day

Weeks 11 & 12 = 5 :2 —> 5 diet days, 2 non-consecutive maintenance days specifically eating more CARBOHYDRATES

This means you also get more freedom in how you structure your "eat up" days within the week! You may take your "eat up" days whenever you wish within the "5:2" weeks, just so long as you do not take them side-by-side.

Here is a visual representation of the protocol.  Although the protocol starts on a Monday, you can have your own protocol starting on any day of the week.

You can also feel free to be flexible with your "eat up" days. If you need to move them around a little bit to accommodate special events, holidays, or even a day when you made a mistake and overate, that is okay. The plan is designed to provide structure and to harmonize with how most people experience hunger cycles during a deficit. But we are ALL different, so feel free to make small adjustments as needed. :)

Undulating-Protocol-_2.jpg

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