For simplicity and a rough estimate, we have divided people into six different groups (these numbers are not scientifically proven, they are estimates we have gathered based on all weights and body types using our calorie calculator) based on if you are an Endomorph, Mesomorph or Ectomorph with high or low bodyfat.
High body fat (15%+) Endomorph = 20-23 calories/kg
High body fat (15%+) Mesomorph = 24-27 calories/kg
High body fat (15%+) Ectomorph = 28-30 calories/kg
Low body fat (14%-) Endomorph = 22-25 calories/kg
Low body fat (14%-) Mesomorph = 26-29 calories/kg
Low body fat (14%-) Ectomorph = 30-33 calories/kg
For example, a 135lb female at 15% body fat who is an endomorph body type would equal:
135/2.2 = 61.36 Kg x 20-23 calories/kg = ~ 1200 – 1400 calories
This individual would opt to use the Cut Diet 1,500 or Cut Diet 1,200. To be more accurate, for example, if this individual were 15-17% bodyfat, then we would recommend starting closer to the 1,500 calories. However, if this person started at 22-24% bodyfat then we would recommend starting at the 1,200 calorie range. As you progress, increase LI cardio to max 45 minutes PWO then gradually reduce total calories by 100-250 calories (strength and bodyfat reduction pending).
Cut Diet 1800
DURING Workout Shake = 1.5 scoops Substance with 4-8 scoops Xtend (Bodyweight pending – 0.17g BCAAs/lb bodyweight) in 20-24 oz cold water
Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1 cup steamed spinach
6 almonds
8 oz PEELED ruby red grapefruit
– Splenda packets can be used to sweeten if desired
Meal 2
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
2 tbsp peanut butter or 18 almonds
1 cup steamed Broccoli or asparagus or green beans
Meal 3
5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
1 cup steamed Broccoli or asparagus or green beans
2 tbsp peanut butter or 18 almonds
Meal 4
5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
1 cup steamed Broccoli or asparagus or green beans
4 tsp peanut butter or 12 almonds
Meal 5
1.5 scoops SUBSTANCE Protein Powder + 5g GlutaForm
12 almonds
8 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
1 cup steamed Broccoli or asparagus or green beans
Meal 6
5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
½ cup steamed Broccoli or asparagus or green beans
1 oz avocado
Protein – 217g = 868 Calories, Carbohydrates (not including Carbohydrate night) – 85g = 340 Calories, Fat – 70g = 630 Calories
Total Calories – 1838 Calories NON-carbohydrate night
Total Calories – 2213 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.
1. 1 cup steamed green beans or asparagus
2. ½ cup oatmeal (measured dry then add water and microwave) 2 tbsp raisins 4-6 packets splenda for sweetening 12 almonds used in oatmeal
3. 7.5 oz yam or sweet potato 4 tsp peanut butter or almond butter 4-6 packets splenda for sweetening
Cut Diet 1500
DURING Workout Shake = 1.5 scoops Substance with 4-8 scoops Xtend (Bodyweight pending – 0.17g BCAAs/lb bodyweight) in 20-24 oz cold water
Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1 cup steamed spinach
6 almonds
8 oz PEELED ruby red grapefruit – Splenda packets can be used to sweeten if desired
Meal 2
1.5 scoops SUBSTANCE Protein Powder + 5g GlutaForm
4 tsp peanut butter or 12 almonds or 2 oz avocado
1 cup steamed Broccoli or asparagus or green beans
Meal 3
5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
1 cup steamed Broccoli or asparagus or green beans
4 tsp peanut butter or 12 almonds or 2 oz avocado
Meal 4
4 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
1 cup steamed Broccoli or asparagus or green beans
4 tsp peanut butter or 12 almonds or 2 oz avocado
Meal 5
1.5 scoops SUBSTANCE Protein Powder + 5g GlutaForm
12 almonds
½ cup steamed Broccoli or asparagus or green beans
Meal 6
4 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
½ cup steamed Broccoli or asparagus or green beans
1 oz avocado
Protein – 192g = 768 Calories, Carbohydrates (not including Carbohydrate night) – 65g = 260 Calories, Fat – 55g = 495 Calories
Total Calories – 1523 Calories NON-carbohydrate night
Total Calories – 1821 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.
1. 1 cup steamed green beans or asparagus
2. ½ cup oatmeal (measured dry then add water and microwave) 2 tbsp raisins 4-6 packets splenda for sweetening 12 almonds used in oatmeal
3. 5 oz yam or sweet potato 2 tsp peanut butter or almond butter 4-6 packets splenda for sweetening
Cut Diet 1200
DURING Workout Shake = 1.5 scoops Substance with 4-8 scoops Xtend (Bodyweight pending – 0.17g BCAAs/lb bodyweight) in 20-24 oz cold water
Meal 1
6 egg whites
1 whole egg
1 oz grilled chicken
1 cup steamed spinach
6 almonds
8 oz PEELED ruby red grapefruit – Splenda packets can be used to sweeten if desired
Meal 2
1.5 scoops SUBSTANCE Protein Powder + 5g GlutaForm
6 almonds or 1 oz avocado
½ cup steamed Broccoli or asparagus or green beans
Meal 3
3 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
½ cup steamed Broccoli or asparagus or green beans
4 tsp peanut butter or 12 almonds or 2 oz avocado
Meal 4
3 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
½ cup steamed Broccoli or asparagus or green beans
4 tsp peanut butter or 12 almonds or 2 oz avocado
Meal 5
1 scoop SUBSTANCE Protein Powder + 5g GlutaForm
6 almonds
½ cup steamed Broccoli or asparagus or green beans
Meal 6
3 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
½ cup steamed Broccoli or asparagus or green beans
1 oz avocado
Protein – 153g = 712 Calories, Carbohydrates (not including Carbohydrate night) – 50g = 200 Calories, Fat – 45g = 405 Calories
Total Calories – 1217 Calories NON-carbohydrate night
Total Calories – 1543 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.
1. 1 cup steamed green beans or asparagus
2. ½ cup oatmeal (measured dry then add water and microwave) 2 tbsp raisins 4-6 packets splenda for sweetening 12 almonds used in oatmeal
3. 5 oz yam or sweet potato 2 tsp peanut butter or almond butter 4-6 packets splenda for sweetening
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