I'm not bashing SwoleCat here, trying to help now.

[variation]

Ok, so I've bashed the SwoleCat diet plan before, cause I don't think it's right to charge people to get cut
when the information you need is available on the internet, now some might not want to piece together all the info
and are lazy, so they do the SwoleCat diet and pay hundred(s).
So instead of further critisising swolecat and being rude, I've decided I'll try to help people on here
and give what I believe to be a very good cutting diet for FREE... I've done alot of research and read many
scientific studies and documents on nutrition.. so give this a shot if you want and post results.. it's good.



variations cutting diet.


This diet is designed for people who are active (lift weights and or other types of physical exercise)
Don't cheat, this will slow things down or ruin the diet, use your will power.
Now you should adjust these values to your new body weight every week.
If you want to speed things up you can add in 20-30 mins of cardio 3-7 times a week about an hour after a meal.
This should be high intensity cardio, so you can make use of the carbohydrates and you'll be burning carbs and fat.



stuff you should get for this: whey protein powder and/or soy protein powder, green tea,
centrum (forte) multivitamin, vitamin c 1000mg 8 hour time release, flax oil.



calculations... round all numbers after the decimal point.

Calories per day (CPD) = BW x 15 - 600

Protein grams = BW / 2
fat grams = CPD x 0.2 / 9
carbohydrates grams = CPD - Protein grams x 4 + Fat grams x 9 / 4
water intake = BW x 0.7


post weight-lifting workout shake calculations

protein = BW x 0.1
Simple carbohydrates = BW x 0.2

pre-sleep shake calculations.

Protein = BW x 0.06
Fat = BW x 0.03

workout water requirements

Water oz. = BW x 0.1


So for a man that weighs 180lbs these would be the nutrient ratios.

P = 360cals/90g
F = 423cals/47g
C = 1317cals/329g (ALL CARBS FROM COMPLEX SOURCES, EXCEPT POST WORKOUT SHAKE)



Now a Typical day for a 180 pound man may look like this. (5 meals)

Meal #1 (after waking) 7:00 am

take multivitamin + 1000mg 8 hour time release vitamin c
Carbohydrates - 73g (total grams of carbs minus post workout shake divded equally across your first 4 meals)
Fats - 8g (total fat grams minus the pre sleep fat grams devided equally across all 5 meals)
Protein - 12g (total protein minus post workout and pre sleep grams devided equally across all 5 meals)
Water - 22oz (total water minus workout water intake devided among all 5 meals)


Meal #2 (pre workout meal, eat 1 hour before workout) 10:00 am

6-8oz drink green tea
carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


-WORKOUT- 11:00 am (assuming workout takes 1 hour) (consume 18oz of water throughout workout)
* follwing workout consume another 6-8oz of green tea


-Post workout shake- 11:30 am
carbohydrates - 18g
simple carbohydrates - 36g (by simple carbohydrates I mean sugar.. this can be dextrose, but table sugar will be fine)


Meal #3 1:00 pm

carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


Meal #4 4:00 pm

carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


Meal #5 7:00 pm

carbohydrates - 0g (you can eat fiber carbohydrates here though, these are not absorbed)
Fats - 8g
Protein 12g
Water - 22oz


--IN HERE YOU CAN CONSUME MORE WATER BETWEEN LAST MEAL AND SLEEP IF YOU WISH--


-pre sleep shake- 11:20 pm

take another 1000mg 8 hour time release vitamin c
Protein - 11g (this is a good time to use the soy protein isolate since it's more slowly absorbed)
fat - 5g

Lay in bed at 11:30 (hopefully you'll fall asleep quickly and end up with about 8 hours of sleep)



Well There it is...
I hope some people can benefit from this, try it, get cut without spending hundred(s) of dollars.
if you have questions post them and I'll probably help you out....

 

[KINGKONG69]

im lost when it comes to dietin, and i could never follow what you layed out there.

 

[variation]

btw, carb sources should be from lower GI carbs and if you are doing a cycle up the protein to 1g per pound and lower carbs

 

[kazzy]

Looks like a solid plan... seems like you know what you're talking about.

 

[serge]

Ok, so I've bashed the SwoleCat diet plan before, cause I don't think it's right to charge people to get cut
when the information you need is available on the internet, now some might not want to piece together all the info
and are lazy, so they do the SwoleCat diet and pay hundred(s).
So instead of further critisising swolecat and being rude, I've decided I'll try to help people on here
and give what I believe to be a very good cutting diet for FREE... I've done alot of research and read many
scientific studies and documents on nutrition.. so give this a shot if you want and post results.. it's good.



variations cutting diet.


This diet is designed for people who are active (lift weights and or other types of physical exercise)
Don't cheat, this will slow things down or ruin the diet, use your will power.
Now you should adjust these values to your new body weight every week.
If you want to speed things up you can add in 20-30 mins of cardio 3-7 times a week about an hour after a meal.
This should be high intensity cardio, so you can make use of the carbohydrates and you'll be burning carbs and fat.



stuff you should get for this: whey protein powder and/or soy protein powder, green tea,
centrum (forte) multivitamin, vitamin c 1000mg 8 hour time release, flax oil.



calculations... round all numbers after the decimal point.

Calories per day (CPD) = BW x 15 - 600

Protein grams = BW / 2
fat grams = CPD x 0.2 / 9
carbohydrates grams = CPD - Protein grams x 4 + Fat grams x 9 / 4
water intake = BW x 0.7


post weight-lifting workout shake calculations

protein = BW x 0.1
Simple carbohydrates = BW x 0.2

pre-sleep shake calculations.

Protein = BW x 0.06
Fat = BW x 0.03

workout water requirements

Water oz. = BW x 0.1


So for a man that weighs 180lbs these would be the nutrient ratios.

P = 360cals/90g
F = 423cals/47g
C = 1317cals/329g (ALL CARBS FROM COMPLEX SOURCES, EXCEPT POST WORKOUT SHAKE)



Now a Typical day for a 180 pound man may look like this. (5 meals)

Meal #1 (after waking) 7:00 am

take multivitamin + 1000mg 8 hour time release vitamin c
Carbohydrates - 73g (total grams of carbs minus post workout shake divded equally across your first 4 meals)
Fats - 8g (total fat grams minus the pre sleep fat grams devided equally across all 5 meals)
Protein - 12g (total protein minus post workout and pre sleep grams devided equally across all 5 meals)
Water - 22oz (total water minus workout water intake devided among all 5 meals)


Meal #2 (pre workout meal, eat 1 hour before workout) 10:00 am

6-8oz drink green tea
carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


-WORKOUT- 11:00 am (assuming workout takes 1 hour) (consume 18oz of water throughout workout)
* follwing workout consume another 6-8oz of green tea


-Post workout shake- 11:30 am
carbohydrates - 18g
simple carbohydrates - 36g (by simple carbohydrates I mean sugar.. this can be dextrose, but table sugar will be fine)


Meal #3 1:00 pm

carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


Meal #4 4:00 pm

carbohydrates - 73g
Fats - 8g
Protein 12g
Water - 22oz


Meal #5 7:00 pm

carbohydrates - 0g (you can eat fiber carbohydrates here though, these are not absorbed)
Fats - 8g
Protein 12g
Water - 22oz


--IN HERE YOU CAN CONSUME MORE WATER BETWEEN LAST MEAL AND SLEEP IF YOU WISH--


-pre sleep shake- 11:20 pm

take another 1000mg 8 hour time release vitamin c
Protein - 11g (this is a good time to use the soy protein isolate since it's more slowly absorbed)
fat - 5g

Lay in bed at 11:30 (hopefully you'll fall asleep quickly and end up with about 8 hours of sleep)



Well There it is...
I hope some people can benefit from this, try it, get cut without spending hundred(s) of dollars.
if you have questions post them and I'll probably help you out....

will not be an "optimum" plan for carb sensetive people, should work for those with high metabolism though

 

[argent]

Serge, how would you tweak it to suit the carb sensitive people?

 

[serge]

Serge, how would you tweak it to suit the carb sensitive people?

increase protein intake while decreasing carbs, how much will depend on the person. in general for someone that does not want to count calories, fats, protein, carbs..........there is a simple solution that i found to work for many

1) eat 5 meals per day

2) eat a protion of protein with every meal (portion being the size of the palm of your hand, best sources being egg whites, chicken breast, lean red meats, fat-free cottage chz, grilled fish)

3) eat a portion of carbs with first 3 meals (portion being the size of your fist, good choices are oats, yams, rice)

4) eat a veggies with all your meals (broccili, calliflower, lettice, peppers, mushrooms, onions)

simple and works great

 

[Transporter]

your diet sucks buddy cause protein intake is too low!

 

[variation]

protein intake is not too low for a natural, because carb intake is higher, these extra carbs will give you the energy to put 100% into your workouts and support active lifestyle and prevent muscle loss, since carbohydrates are primary source of energy, more of them will be burned then muscle, like on low carb diets... all the carbs on this should be low GI-complex, like serge is saying... yams, oatmeal, long grain rice, brown rice etc... as I said, if you're juiceing reduce carbs and up protein to 1g per pound.

 

[crmdogg]

looks like a plan variation, i personally am on top of my diet but if i were in need that looks like a good setup-josh