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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....
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....
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