"quick fix" cutting diet or beach diet

[nclifter6feet6]

do not expect to keep your ripped cuts or ripped abs from this diet year round because this diet lowers your metabolizm alot, and should really only be used if you want to get real cut for a beach trip or something. lets say if your going to the beach in 2 weeks at 12 percent body fat right now i believe you could get down to about 7-8percent bodyfat. dont expect to stay on this diet year round. this diet isnt healthy. but this diet will get you ripped quicker or faster than any diet in my opinion. this diet got me ripped as hell.
your diet willl be mainly meats. this is a low cal low fat low carb diet

only eat 1 gram per pound of LEAN BODY MASS in protien

a diet for a 200 pound man with 10 percent bodyfat would be....

180 grams of protien perday. i would spread out my meals as much as possible.

here are your mealplan

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

drink 2-3 gallons of water a day preferbly 3. WATER is a MUST because you definitly need it on this diet to help curb appetite. i would recommend flavoring your water with kooliad and equal. it kinda tricks you into thinking your drinking real koolaid, just chug away

and eca stack is optional.

dont train over 3 reps becuase in my opinon you will definitly overtrain on high reps with such low carbs. hit each muscle 3 times a week to keep stimulating your body to grow while dieting. do about 5-6 sets per muscle group. your body will be releasing more growth hormone on this diet because carbs are low. and low reps stimulate more stress on the body in my opinon and they dont burn out your muscles like high reps. high reps mainly just deplete your muscle glycogen in my opinion. i think low reps stimulate more growth hormone. this diet can be done and it works. you will loose alot of water weight and fat. expect a rebound weight gain or big time binging if you get off the diet because metabolizm will be lowerd ALOT.

but for consistantly gaining muscle and loosing fat i would recommend my longterm diet any day over this diet. remember this is just a quick fix diet

 

[Toshendin]

How long would you suggest to stay on this? Cardio, yes or no?

Anyone have any comments?

 

[plornive]

I think this is extremely ideal for someone who has already decided to do a very-low-calorie diet.

The only unexplained part is cardio. Running is practically impossible in this low of calories anyway --- I don't think most peoples' minds will allow them to do it. I think long walks (on the beach) and the occasional sprint or jog is best. Intense cardio will absolutely destroy strength and muscle mass, too.

 

[nclifter6feet6]

i did this diet for 3 or 4 weeks earlier this year. i got down to about 6 percent, my abs were outstanding. my bodyfat loss really slowed down towards the end. from what i hear alot is that your metabolizm slowly drops each day down to about 75 percent of its normal running speed. and it just stays at that point. i didnt do that much cardio at all i did sprints 3 times a week sometimes 4 for only 15 min sessions. you really dont need cardio on this diet because you will be hardly getting any calories. try to stay on this diet for 2-3 weeks you should look pretty damn good by the 3rd week. drink TONS of koolaid/equal flavored water. this will definitly help you out kill sugar cravings. take a gallon jug dump in the kool aid mix and take about 4 or 5 packs of equal in there also, drink about 3 gallons a day take alot of vitamin e and zinc

 

[nclifter6feet6]

the way i see it.....if your going to drop calories in any diet you do, you are just lowering your metabolizm. what you will end up doing is just going lower and lower on cals each week. you might binge here and there. because on a normal low cal diet you still get carbs, you kinda tease yourself with carbs. i feel if your gonna lower metabolizm you might as well drop the hell out of your calories for a quick fix. with either diet you set yourself up for rebound especially in the winter months youll probably gain it back. if u wanna stay cut year round just eat whatever you like and do sprints everymorning on top of your weight trainnig.

water is the main thing on this diet. as soon as you wwake up chug as much water as you can always have a jug of water around you. when u feel tired chug down some water. chug the water before after and during your workout, youll be pissing alot but it works.

 

[nclifter6feet6]

i see alot of people trying the crum diet. its a decent deit. it still lowers metabolizm some. but i think most people that do the crum diet arent going to do it longterm, i think they are looking for more of a quick fix.

u will loose fat faster on this deit than any diet i beilieve that has been posted on here. i didnt loose much muscle on this diet either, but you will loose muscle but the cuts are worth it

 

[Kid Dynamite]

NC-
What kind of rebound effect did you get with this? I've done stuff similar to this and with a gradual cal increase there was no rebound. I think one just has to realize that even though they end a "diet" they still have a few weeks of the adjustment period for their body to recover from it. So if you were to try this for 4 weeks, I'd see it as a six week diet. 4 weeks following this plan, 2 weeks gradually bumping cals back up. And if someone is prone to binging and they fall victim to it, they could add another few days to make up for it. It's a good diet, and I think it's great that you came out right off and said it was no long term solution.
-KD

 

[Manu]

Hi nclifter6feet6

I'm curious about the effects on strenght of this diet.Of course it is expected that strenght will not be the same...How was your experience in that ? imagine someone did 8 x 200 pounds on bench press, you start diet and doing 3 reps with more weight...after diet and going back to a 8 rep how would strenght would be?
Would the lifts go down a lot?
Thanks

 

[Manu]

One other thing nclifter6feet6,
usually what's your interval bettwen sets with such low reps?Thanks

 

[Devils*Angel]

Since this lowers your metabolism, when you start eating "regularly" (still good diet, but not as low of calories) will your metabolism be so slow that you gain back more than you started with? Will the low metabolism be permanent or long-term after? or will it bounce back?

 

[plornive]

Since this lowers your metabolism, when you start eating "regularly" (still good diet, but not as low of calories) will your metabolism be so slow that you gain back more than you started with? Will the low metabolism be permanent or long-term after? or will it bounce back?

It should initially increase fairly quickly. It will still be lower than before you were lean, because metabolism is somewhat related to fat mass. It will not be permanent.

The hardest part will be controlling your appetite afterwards, not any long-term downregulation of metabolism.

It is a good idea to only do this diet for a short period of time.

 

[muffbs1]

so what would a day of dieting look like to someone that is 6'4" with 13.5% bf? want to get down to single % bf in about 4 wks. currently on crumb diet!

 

[nclifter6feet6]

only eat 1 gram per pound of LEAN BODY MASS in protien

eat like a cheap veggie i would reccomend steamed cabbage. its cheap and easy to fix and you can eat alot of it and doesnt taste too bad kinda refreshing. try to go for 1 and 1/2 at the least to 2 heads of cabbage a day.

this is kinda like the crums diet but without post workout carbs and less fat and less protien. you may be scared hearing less protien but its not needed because extra protien just turns into glucose or like a carbohydrate.

just eat all your protien from lean chicken tuna lean steak lean fish. just figure out the total amount of protien your getting and you will be fine.

water is the main thing drink big pissloads of it

 

[PwB]

If one is really anal like me and wants #'s to work with taking your Lean Body Mass x 5 works for total calories. Get 1g protein per lb. LBM and multiply that by 4 to get protein cals. Subract total cals - protein cals, this gives you fat cals. Divide this by 9 to get g of fat. This works out to 80%protein/20% fat and works very well. This is basically the same plan but more specific for those who need more regimen, like me. Get most fat from fish oils, this should be beneficial as well.

 

[Kid Dynamite]

Anyone given this a try yet?

 

[muffbs1]

so what would a the weekly workout look like on this diet?

 

[Toshendin]

Okay, I've figured the numbers and such out. Is this correct?

14 years old, 5'10 160lbs, roughly between 13-15% BF. Therefore my LBM is around 130, yes?

Total Cals= 650
Protein Cals = 520 = 130g of Protein
Fat Cals = 130 = 14.4g of Fat

Is that right?

 

[Toshendin]

The one who was asking about the workout, I've set mine up like this, but I've only got a 'home-gym' so you may wish to incorporate some other types of excericises.

Going by the guidelines of 3 reps for each set, each muscle 3 times a week, and 5-6 sets per muscle, I've come up with this.

Monday, Wednesday, and Friday- Chest, Shoulders, Tri's
Chest
Flat Fly's 3x3
Flat Bench 3x3
Shoulders
Military Press 3x3
Front Raise 2x3
Triceps
Kickbacks 2x3
Skullcrushers 3x3

Tuesday, Thursday, Saturday - Back, Legs, Biceps
Back
Shrugs 3x3
Deadlift 3x3
Legs
Squats 3x3
Leg Extension 3x3
Biceps
DB curls 5x3
(May substitute a few sets for BB curls, but I just cant stand BB curls, so I decided to disclude them)

If this is helpful, you're welcome.

 

[Toshendin]

Oh god.. Only the third day and I'm feeling like shit.. I've also been sleeping a lot more, as well. Usually only sleep 6 hours, but now I've slept around 12 hours in both of the last 2 days.. No Carbs must be really getting to me.

 

[nclifter6feet6]

youll definitly be sleeping more. keep chuggin that water youll feel alot better flavor it up with something. eat the veggies

 

[drveejay11]

do not expect to keep your ripped cuts or ripped abs from this diet year round because this diet lowers your metabolizm alot, and should really only be used if you want to get real cut for a beach trip or something. lets say if your going to the beach in 2 weeks at 12 percent body fat right now i believe you could get down to about 7-8percent bodyfat. dont expect to stay on this diet year round. this diet isnt healthy. but this diet will get you ripped quicker or faster than any diet in my opinion. this diet got me ripped as hell.
your diet willl be mainly meats. this is a low cal low fat low carb diet

only eat 1 gram per pound of LEAN BODY MASS in protien

a diet for a 200 pound man with 10 percent bodyfat would be....

180 grams of protien perday. i would spread out my meals as much as possible.

here are your mealplan

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

drink 2-3 gallons of water a day preferbly 3. WATER is a MUST because you definitly need it on this diet to help curb appetite. i would recommend flavoring your water with kooliad and equal. it kinda tricks you into thinking your drinking real koolaid, just chug away

and eca stack is optional.

dont train over 3 reps becuase in my opinon you will definitly overtrain on high reps with such low carbs. hit each muscle 3 times a week to keep stimulating your body to grow while dieting. do about 5-6 sets per muscle group. your body will be releasing more growth hormone on this diet because carbs are low. and low reps stimulate more stress on the body in my opinon and they dont burn out your muscles like high reps. high reps mainly just deplete your muscle glycogen in my opinion. i think low reps stimulate more growth hormone. this diet can be done and it works. you will loose alot of water weight and fat. expect a rebound weight gain or big time binging if you get off the diet because metabolizm will be lowerd ALOT.

but for consistantly gaining muscle and loosing fat i would recommend my longterm diet any day over this diet. remember this is just a quick fix diet

holy s*it...you'll be ripped silly!

 

[Toshendin]

lol.. This thing is great.. Although I did have a cheat day yesterday cause the family went to Niagara Falls, and my family pressured me into a ice cream cone, so yeah
But anyway, i got home from cardio just a few minutes ago, and I looked in the mirror, and then the biggest smile I've had for a loong time came across my face. I've never been so lean, and I still have a while before the diet's over. Can't wait to see the results :-D

 

[iced earth]

How can I tell if I'm consuming enough calories by following the meal plan below? Are there any calculations I should follow? Thanks

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

 

[iced earth]

How can I tell if I'm consuming enough calories by following the meal plan below? Are there any calculations I should follow? Thanks

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

 

[PwB]

Well, officially started today. I'm gonna stick w/ the 2 meals to start and see how it goes.
I've been reading and thinking of other things to experiment with, and I think I found something worthwhile, especially for an extreme diet like this. Glutamine. Now its nothing new, but it is supposed to be MUCH more effective if delivered right into the blood stream. Oral glutamine isn't very helpful unless taken in large quantities b/c the stomach and intestine horde most of it. What about taking it under the tongue? I'm going to inquire more about it, but it may be of huge benefit b/c of its effect on increasing Growth Hormone.

Growth Hormone and glucagon are the key hormones that come into play during fat loss. They are both raised during stress, exercise, low carb intake and fasting. Well research has shown that as little as 2g taken on AN EMPTY STOMACH increases growth hormone up to 300%. Now this doesnt necessarily mean huge masses of muscle, but having high GH levels sets up a more hormonal environment for more fat loss as well as muscle preservation. And GH is anabolic to muscle and catabolic to fat, ulike insulin which is MORE anabolic to fat cells, but is also anabolic to muscles. Anyway, it must be taken on an emply stomach for this effect, so regardless of meal frequency, taking it in this form between meals may be very beneficial to preserve muscle mass and further promote fat burning.

BTW, Glutamine peptides are much more readily absorbed when taken orally, but are expensive. Perhaps sublingual ingestion of regular glutamine will make it as or more effective. Anyway, I'm gonna try it out. I'll be taking 2.5g every 2-3 hours during the day, and see how it goes.

 

[Kid Dynamite]

How can I tell if I'm consuming enough calories by following the meal plan below? Are there any calculations I should follow? Thanks

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

Looks fine. On something like this, your calories are so low it doesn't matter if you're getting enough (you're never getting enough calories on this plan, which is why it's quick fix) daily. Like I said, your diet set up looks good, fair amount of healthy fat and protein. Good Luck.

 

[Lumberg]

Well, officially started today. I'm gonna stick w/ the 2 meals to start and see how it goes.
I've been reading and thinking of other things to experiment with, and I think I found something worthwhile, especially for an extreme diet like this. Glutamine. Now its nothing new, but it is supposed to be MUCH more effective if delivered right into the blood stream. Oral glutamine isn't very helpful unless taken in large quantities b/c the stomach and intestine horde most of it. What about taking it under the tongue? I'm going to inquire more about it, but it may be of huge benefit b/c of its effect on increasing Growth Hormone.

Growth Hormone and glucagon are the key hormones that come into play during fat loss. They are both raised during stress, exercise, low carb intake and fasting. Well research has shown that as little as 2g taken on AN EMPTY STOMACH increases growth hormone up to 300%. Now this doesnt necessarily mean huge masses of muscle, but having high GH levels sets up a more hormonal environment for more fat loss as well as muscle preservation. And GH is anabolic to muscle and catabolic to fat, ulike insulin which is MORE anabolic to fat cells, but is also anabolic to muscles. Anyway, it must be taken on an emply stomach for this effect, so regardless of meal frequency, taking it in this form between meals may be very beneficial to preserve muscle mass and further promote fat burning.

BTW, Glutamine peptides are much more readily absorbed when taken orally, but are expensive. Perhaps sublingual ingestion of regular glutamine will make it as or more effective. Anyway, I'm gonna try it out. I'll be taking 2.5g every 2-3 hours during the day, and see how it goes.

I have taken glutamine and had no appreciable results. Kwwp us posted.

JC

 

[nclifter6feet6]

DO keep track of protien. each can of tuna has about 33 grams of protien. every 4 oz of steak or chicken has ruffly 25-30 grams of protien.

im glad to see its working for you toshendin.

right now im bulking im getting about 5000-6000+calories per day and really putting on mass. i currently weigh 255 but i have put on some fat but so what. if i want to get cut this diet really drops of fat super quick.

the way i see it is its better to do a short HARSH diet like mine. as APPOSED to a long drawn out cutting diet that lowers your metabolizm for months at a time. this diet could be used at max at 4 weeks. i think anyone would be pretty fuckin ripped no matter what bodyfat if u did this 4 weeks.

i prefer to just cut for a short period of time now and then and bulk for 90 percent of the year

 

[Devils*Angel]

I think I'm going to give this diet a shot.
I weigh 135lbs.

135 x 5 = 675 total calories
135 x 4 = 540 protein calories
675 - 540 = 135 fat calories
135 / 9 = 15 grams of fat

I'm not sure of my LBM. will using my actual body weight as my calculation be okay or will it really hinder my results, and if so by how much?
How much can I expect to lose in the 3 or 4 weeks that I am on this diet?

 

[Toshendin]

This is the first diet I've done and seen such great results.. Really great. It's short, and the results start showing up quicker, making you wanna continue to get better results. Great job, man. Thanks :-D

 

[nclifter6feet6]

toshinden-give us all an outline of your daily diet


keep up the good work

 

[Toshendin]

8oz of Chicken Breat split into 2 servings of 4oz each.
Cals= 367, Fat=8g, Carb=0, Protein= 69g

4oz Veal Cutlet Steak Lean only.
Cals=206, Fat=5, Carb=0, Protein=37

Can of Tuna
Cals=107, fat=1, carb=0, protein=25

Totals Cals=679 Fat=14 Carbs=0 Protein=131

I'll usually toss in some vegetables when I'm in the mood..
Lately I've been cheating, though. Had some bread cause I couldn't resist, and pigged out on cake, candy, ice cream and all that stuff for maybe the past 2 days.. but I haven't noticed the previous results I attained change one bit.

 

[MrMakaveli]

PwB-

2.5g every 2-3 hours?, Beware, Glutamine will keep you out of ketosis when taken in large amounts.

 

[nclifter6feet6]

im thinking of bulking outragously 6000-7000 calories a day for 4 weeks at a time and do a a quick fix diet every 5th week. hopefully this will yeild the most musclegain and most fat loss.

 

[Kid Dynamite]

NC -
Try it! I did something like that and gained maybe 2 - 3 lbs. fat in 10 weeks, but my weight went up about 15 lbs. It's a shock to your system. I ate between 5 - 6000 kcals/day, only lifted and basically sat on my ass the rest of the day. After a while I didn't hold much water (maybe 800 - 1000g carbs/day) and I just looked alot bigger and healthier. 4 weeks high cals w/a 1 week drop will most likely keep you at a fairly low bf. You're pretty big, low bodyfat and work construction, right? Eat eat and eat. You'll fuckin' blow up. Man, I can't wait to this again in Winter. Your results can probably stomp mine, since you're lower bf% and got alot more weight than me.

 

[Japanese machine]

alot of the weight lost in this diet is water; since its a quick fix it aint a bad thing, but not very practical. if you have like 12% and want to be ripped in a couple weeks; eat a moderate low carb diet and use taraxatone.

 

[serge]

do not expect to keep your ripped cuts or ripped abs from this diet year round because this diet lowers your metabolizm alot, and should really only be used if you want to get real cut for a beach trip or something. lets say if your going to the beach in 2 weeks at 12 percent body fat right now i believe you could get down to about 7-8percent bodyfat. dont expect to stay on this diet year round. this diet isnt healthy. but this diet will get you ripped quicker or faster than any diet in my opinion. this diet got me ripped as hell.
your diet willl be mainly meats. this is a low cal low fat low carb diet

only eat 1 gram per pound of LEAN BODY MASS in protien

a diet for a 200 pound man with 10 percent bodyfat would be....

180 grams of protien perday. i would spread out my meals as much as possible.

here are your mealplan

1. very lean cut of steak with half head of steamed cabbage

2. can of tuna with 5 grams of flax lil bit of lemon juice

3. peice of catfish with half head of steamed cabbage

4. can of tuna with 5 grams of flax lil bit of lemon juice

5. peice of salmon with 3 cups of brocolli or whatever

6. can of tuna with 5 grams of flax or canola oil with half head of steamed cabbage

drink 2-3 gallons of water a day preferbly 3. WATER is a MUST because you definitly need it on this diet to help curb appetite. i would recommend flavoring your water with kooliad and equal. it kinda tricks you into thinking your drinking real koolaid, just chug away

and eca stack is optional.

dont train over 3 reps becuase in my opinon you will definitly overtrain on high reps with such low carbs. hit each muscle 3 times a week to keep stimulating your body to grow while dieting. do about 5-6 sets per muscle group. your body will be releasing more growth hormone on this diet because carbs are low. and low reps stimulate more stress on the body in my opinon and they dont burn out your muscles like high reps. high reps mainly just deplete your muscle glycogen in my opinion. i think low reps stimulate more growth hormone. this diet can be done and it works. you will loose alot of water weight and fat. expect a rebound weight gain or big time binging if you get off the diet because metabolizm will be lowerd ALOT.

but for consistantly gaining muscle and loosing fat i would recommend my longterm diet any day over this diet. remember this is just a quick fix diet

not too many people would be able to function on this one

 

[nclifter6feet6]

your right it is hard to function on this. i get real clumbsy at work

 

[asdfg658]

i apologize for resurrecting such an old thread, but i was curious.

does this diet lower the metabolism due to the low calories or the lack of carbs? if i follow a similar plan but up the calories, will i be able to avoid the rebound weight gain?

thanks!

 

[cobracock1979]

calories - on this type of diet you need to cycle the cals and have a high cal day, every say 5 days, in order to stoke the metabolism back up. Otherwise hello starvation mode!

 

[marcu_s]

idont know if iwould dare try this one, not beacause i wouldnt be able too do it just beacause im so afraid of losing mass.
ive always heard that u should keep doing 6-8 reps to keep muscle during anytime of the year, and eat high protein, spec on a cutting diet.