The Lifestyle Cut Diet- Post all questions and comments here (added calorie plans)

[Beast]

This thread is dedicated to The Lifestyle Cut Diet, which can be downloaded for free here:

The Lifestyle Cut Diet PDF

Authors: Derek Charlebois with Marc Lobliner and Chuck Rudolph, MEd, RD

The cut diet outlined in Game Over - The Final Cut Diet You'll Ever Need - is geared toward competitive bodybuilders preparing to get on-stage for a competition.

For the average fitness enthusiast, this diet may not be practical to follow. Therefore, Scivation has outlined "The Lifestyle Diet" for those not looking to get on stage but still wanting to lose fat and maintain a lean physique.

[mass_chaos]

Great Sticky Bro!!!!

[SA12]

Thanks for the PDF

[Darnelle B]

what program i need to read this

[Grillrd]

Adobe reader

[Darnelle B]

i dont have adobe reader and i cant download it

[Darnelle B]

can somebody put in a diffrent format so i could get it

[WorkingOnTheDream]

can somebody put in a diffrent format so i could get it

Try this, maybe: http://www.adobe.com/products/acroba...linetools.html

[CTB]

I have a couple of questions regarding the Lifestyle diet:

I notice that there are no caloric guidelines in the diet blueprint, but there is a difference in the outlined number of servings of protein and fat for people of different weights.

1. Should I forget about calories and just stick to these portion guidelines?

2. Are these guidelines okay for both men and women?

3. Should these guidelines be followed everyday or just training days? <- why do I ask this? I have been following Noel and ChuckRD's thread in this forum, and saw that she is following the lifestyle cut diet also, but is eating around 1500 cals a day on training days, and around 1200 cals a day for non training days. I know Chuck is a dietician and has all the proper information needed to create a diet around Noel's specific needs, but is this on day/ off day strategy something that I should employ (depending on my weight/height) if I am looking to cut and maintain LBM?

Thanks for providing this diet for free, it's been really helpful to read!

[ChuckRD]

I have a couple of questions regarding the Lifestyle diet:

I notice that there are no caloric guidelines in the diet blueprint, but there is a difference in the outlined number of servings of protein and fat for people of different weights.

1. Should I forget about calories and just stick to these portion guidelines?

2. Are these guidelines okay for both men and women?

3. Should these guidelines be followed everyday or just training days? <- why do I ask this? I have been following Noel and ChuckRD's thread in this forum, and saw that she is following the lifestyle cut diet also, but is eating around 1500 cals a day on training days, and around 1200 cals a day for non training days. I know Chuck is a dietician and has all the proper information needed to create a diet around Noel's specific needs, but is this on day/ off day strategy something that I should employ (depending on my weight/height) if I am looking to cut and maintain LBM?

Thanks for providing this diet for free, it's been really helpful to read!

You are correct, its more based on current weight. If you are under 150 lbs then it gives the recommended servings per meal per category. The key IMO would be starting with that blue print then reducing cals as needed to achieve your goals. Simply put, based on your training intensity, select what weight you are and stick to those servings on WO days, then cut out 300-400 cals on NON WO days. Cut them from the fruits, fats and minimal protein. If anymore questions, please ask.

[CTB]

Thanks Chuck, thats really helpful

[Beast]

I have a couple of questions regarding the Lifestyle diet:

I notice that there are no caloric guidelines in the diet blueprint, but there is a difference in the outlined number of servings of protein and fat for people of different weights.

1. Should I forget about calories and just stick to these portion guidelines?

2. Are these guidelines okay for both men and women?

3. Should these guidelines be followed everyday or just training days? <- why do I ask this? I have been following Noel and ChuckRD's thread in this forum, and saw that she is following the lifestyle cut diet also, but is eating around 1500 cals a day on training days, and around 1200 cals a day for non training days. I know Chuck is a dietician and has all the proper information needed to create a diet around Noel's specific needs, but is this on day/ off day strategy something that I should employ (depending on my weight/height) if I am looking to cut and maintain LBM?

Thanks for providing this diet for free, it's been really helpful to read!

The whole purpose of the Lifestyle Cut Diet is that you don't have to count calories. That being said, a lot people seem to what calorie plans for this diet. Therefore, I will be working on the templates for this today

[CTB]

Thanks Derek! I think it's probably partly due to paranoia - people are so used to counting calories that it's a bit scary stopping

[Glen Quagmire]

I printed it out,and will read all of it, I have just scanned it at this point. I am currently 42 years old 5'11 205 lbs, 20.5 or bf %. I want to get to 180, and around 14 or 15 % bf. I am not really a BB'er, I do a lot of Muay Thai, and BJJ training, is this diet / prgm something that would work for that ? I have a fairly clean diet now, I cheat way to much on the weekends, and am getting over a quad and hip injury, that have limited my cardio. I would be interested in any input ............ Thanks

[Beast]

I printed it out,and will read all of it, I have just scanned it at this point. I am currently 42 years old 5'11 205 lbs, 20.5 or bf %. I want to get to 180, and around 14 or 15 % bf. I am not really a BB'er, I do a lot of Muay Thai, and BJJ training, is this diet / prgm something that would work for that ? I have a fairly clean diet now, I cheat way to much on the weekends, and am getting over a quad and hip injury, that have limited my cardio. I would be interested in any input ............ Thanks

What I would do in your situation is keep starchy carbs at breakfast and post workout and eat veggies for your carbs in the rest of your meals. Then I the weekend allow yourself A CHEAT MEAL, not many cheat meals

[Glen Quagmire]

Thanks for the answer, I am going to read it front to back over the weekend. I am sure I will have some more questions.

[Beast]

Enjoy!

[ChuckRD]

Thanks Chuck, thats really helpful

You are quite welcome

[Carlito99]

Enjoy!

Beast, which one of those calorie options would you recommend for me to start out with?

I range from 215-220 lbs depending on various factors, have an endo-meso phenotype (emphasis on the endo part), and probably have about 25-30% BF.

I was thinking that starting out with the 2250 calories option could be okay, but I just want to get your opinion before doing anything.

Thanks!

[edhunter112]

Casein shake before bed? If taking a casein shake before bed should you still consume your final meal (5-6 depending) or just substitute it as your final meal? If not substituting, how long should your final meal be before your pre-bed shake? And i should be adding the protein in the shake to my caloric intake, yeah?

[Carlito99]

Casein shake before bed? If taking a casein shake before bed should you still consume your final meal (5-6 depending) or just substitute it as your final meal? If not substituting, how long should your final meal be before your pre-bed shake? And i should be adding the protein in the shake to my caloric intake, yeah?

I'd think that you'd make it a meal and count it towards your macronutrient numbers for the day. So you'd take enough casein to get your protein requirements for that meal and also take some good fats with it to get your fat requirements for that meal. You could also have some green veggies with it. That would be a good meal to have before bed.

[truthandlife]

I had unbelievable results on the Cut Diet and people are asking me what I did to get to 5% BF. My sister-in-law is currently overweight and wants to start on this diet. She works out 4 days per week but her diet is awful. I was going to suggest to put her on the Lifestyle Cut Diet. Do you make any changes for a women? Especially a woman who is about 60 lbs overweight.

[Beast]

I had unbelievable results on the Cut Diet and people are asking me what I did to get to 5% BF. My sister-in-law is currently overweight and wants to start on this diet. She works out 4 days per week but her diet is awful. I was going to suggest to put her on the Lifestyle Cut Diet. Do you make any changes for a women? Especially a woman who is about 60 lbs overweight.

No changes. I would have her start at the 2000 calorie plan above. The main thing right now she needs to do is just get a grasp of the principles. So maybe even something like:
-4 servings protein each meal (4-5 meals a day)
-Starchy carbs only in meal 1
-Veggies in all other meals
-1 piece of fruit per day
-2 servings fat with each meal

I would just have her do that before getting into a specific calorie plan.

[Beast]

Beast, which one of those calorie options would you recommend for me to start out with?

I range from 215-220 lbs depending on various factors, have an endo-meso phenotype (emphasis on the endo part), and probably have about 25-30% BF.

I was thinking that starting out with the 2250 calories option could be okay, but I just want to get your opinion before doing anything.

Thanks!

I was going to recommend either the 2250 or 2500 calorie plan. I say go with the 2250 plan.

[MIDWEST_MUSCLE]

Hey Derek,

For the 3000 cal plan on meals 2 and 3 it says veggies/fruit. Do you have to eat both or could you do just 30 grams of carbs from fruit and just leave the veggies out?

[Carlito99]

Hey Derek,

For the 3000 cal plan on meals 2 and 3 it says veggies/fruit. Do you have to eat both or could you do just 30 grams of carbs from fruit and just leave the veggies out?

I assume Derek means that you would take in 1 serving of fruit (12-15 grams carbs) and the remaining carbs from veggies. So you would be left with 15 to 18 grams of carbs worth of veggies. I believe each serving of veggies is 4 to 6 grams of carbs. That is about 3 servings of veggies.

So, to sum up... 30 grams of carbs coming from veggies/fruit means 3 servings of veggies and 1 serving of fruit.

(This is what I think, I'm sure Derek will confirm what I said if I'm right or reject it if I'm wrong lol)

[CTB]

Derek, that calorie plan breakdown has really helped me plan! Thanks for taking the time to do it for us!

[Beast]

So, to sum up... 30 grams of carbs coming from veggies/fruit means 3 servings of veggies and 1 serving of fruit.

(This is what I think, I'm sure Derek will confirm what I said if I'm right or reject it if I'm wrong lol)

You got it!

[Beast]

Derek, that calorie plan breakdown has really helped me plan! Thanks for taking the time to do it for us!

You are very welcome. If you need any further assistance feel free to PM me.

[ybgam]

My current diet is something like this:

m1
1/2c Oats
1C Milk
1Scoop Whey
4 Egg Whites/ 2 Yolk

m2
1/2C Chicken/Turkey
2-3 Cups Green Vegs
1Tbsp Flax
2 egg whites
1Slice Ezikial ( not always)

m3
1 Scoop Whey
1tbsp flax

m4
1/2C Chicken/Turkey
2-3C Green Vegs
2 egg whites
1 Slice Ezikial (not always)
1tbsp Flax

m5
1 Scoop Whey
1tbsp flax

m6
usually fish (salmon/tilapia)
lots of green vegs (really)

m7= just before bed
2C Milk
1Scoop Whey
1tbsp flax
l-glutamine

Some days I eat red meat, maybe twice out of the week. Also I include carrots and yellow squash in some of my meals ( I still keep either spinach/broc./green beans in there). About to buy a tub of casein pretty soon to swap that for whey pre-bed

Drinking 1 1/2- 2 gallons water daily along with a good multi.
I only eat 1 fruit a day, I have this phobia about sugar in them.

5'11
17y/o
185-190lbs
18-19% BF

I'm hoping what I posted is somewhere along the lines of a proper 1800-2000cal diet.