We live in a world of instant gratification. We want what we want, and we want it now. Dieting not being immune to this, we see people that get frustrated and give up early on in diets because they are not seeing instant results.
With that being said, the diet I am going to discuss today is somewhat of a “quick fix” type of diet (blasphemy!). Context is everything, meaning that this type of cut is not suited for everyone. If you are 20 percent body fat and expect to cut to 6 percent in this short a period of time then you should look elsewhere. Align your expectations and where you are in your fat loss journey.
Before we delve into the meat (pun) of this diet, let’s look at who this is right for:
- Those at the tail end of a dieting phase.
- Big event coming up in a short period of time that you want to diet for. Once again, expectations must be aligned realistically.
- To potentially implement as a mini cut during a bulk. Once again, very person dependent (I need to make up some kind of symbol that stands for “person dependent”).
- If you are prepping for a photoshoot.
- Those wanting to drop weight and water quick for any particular reason.
How It Works
Basically for 30 days you will gradually start to lower calories. Training should reflect the goals you have set out for yourself, so this should go unchanged. Continue to hit the weights frequently and intensely. Cardio should actually increase as time goes on during this cut.
This is a progressive type diet, in which the first day your calories will be quite a bit more than the last day. Let’s look at the macronutrient build for this diet.
- Protein is the one macro that will go unchanged for the whole diet. Consume 1.5 grams of protein per pound of body weight. So, a 200-pound person will eat 300 grams of protein per day every day of the diet.
- Since the other two macros will be relatively low, I would suggest extremely lean forms of protein. I would also supplement with a high-quality protein powder such as Redcon1 Isotope.
- Carbohydrates and Fats-
- The majority of your calorie adjustments will come from the number of grams of carbs and fats you eat. At the beginning of the week, you'll be eating the most carbs because that's when you'll need the most energy. As the week goes on, you'll decrease the carbs and increase fat intake, essentially flipping your energy reserves from glycogen to healthy fats.
- At the beginning of the week, you'll eat 80 percent of your non-protein calories from carbs. As the week progresses, this number will drop by 20 percent a day until you level off at 20 percent carbs and your fat intake percentage will rise accordingly to 80% of your non-protein calories. As you drop carbs, you may feel tired and lethargic so it’s important to ensure you are getting in the right amount of fats during this time
- Example: If you are eating 200 grams of carbs at the beginning of the week on a 2,200 calorie a day diet, then your fat will be around 20-25 grams (because fat has 9 calories per gram, and carbs have 4 calories per gram). So, by the end of the week you will be consuming 50 grams of carbs and roughly 90 grams of fat.
- This is somewhat of a dramatic carb cycling type diet. This being because at the start of every week you will reset your carbs even though overall calories for the day will decrease.
- In a diet such as this it’s important to spread your meals out and to eat frequently. Consuming the majority of your carbs around the workout perimeter would also be wise.
- Drinking lots of water is very important during these 30 days. Consume as much as you possibly can, hopefully increasing as the week goes on. By the last week you will want to slowly taper down the closer you get to your goal day. So, if the big event is Saturday, you want to start slowing down on the water Thursday until you are drinking about half of what you were. This will create a diuretic effect in which you will continue to hopefully urinate as much as before.
*Disclaimer: I would not suggest this protocol to use to get on stage. While effective, this is not the best way to peak for a bodybuilding competition. This is entirely different than a bodybuilding water manipulation protocol.
- As the weeks progress overall calories will decrease, so a bit of math will be needed to figure out daily calorie allotments and macros. To figure out where to start you will take your body weight and multiply that by 15. So, for a 200-pound person this would come out to 3000. Now multiply that number by 0.75 or 75 percent of the total. In this example, we would be at 2,250 calories to start week one. The following week you will take 10 percent away, and every following week you will do the same. So, in this example if you followed this for the full 30 days your ending calories would be at 1,640.
I would typically recommend that someone follows a slower progressing, longer diet than something like this. However, if this is your only option it can prove to be very effective. An important thing to remember with this diet is to hit your protein macros every single day as not to lose too much muscle mass. Would this be my first, second, or third option? Probably not. But, I do think that there are worse options out there. If you want to get shredded for a wedding or photoshoot, give the 30 day quick cut a try!
Low Carb, Higher Fat Chicken Burgers
- 1 pound ground chicken.
- 1 cup grated parmesan.
- Garlic Salt.
- 1 lime.
- ½ cup cilantro.
- Hearts of romaine.
- 3 tablespoons hot sauce (no calorie).
- Put all ingredients into large mixing bowl (excluding lettuce).
- Mix until everything is evenly spread in mixture.
- Preheat oven to 400 degrees.
- On greased baking sheet, place 5 chicken burgers with at least 2 inches apart.
- Bake for 25 minutes or until cooked thoroughly.
- Put burgers between two places of lettuce and top with more hot sauce if desired.