As you can see this workout is very intense and because of the
high volume work you'll need to lower the weights.After the third
work day, rest for two days.You should eat about 3 hours before this workout and do some heavy (but clean) eating after the workout.This means that you should eat lots of protein (around 1.5 g / lb a day) from lean meats, eggs, fish, low fat milk and nuts.As for the carbs — eat low glycemic carbs through out the day and a big meal of
high glycemic carbs
along with protein right after the workout.