The Gym Viper 4 Week Super Shred Cycle For Women

In need of a straightforward cutting diet plan for women? You are in the right place.

If you are ready to get shredded, this is the place to start. In this article, we will talk about nutrition, go over some basic terminology, and provide a sample workout and supplements for you to make your own.

That way, come whatever event it is you’re training for, be it the holidays, a competition, or just for your own satisfaction, you can be proud of your results and crush it with how amazing and strong you look.

Let’s Define Cutting

A cutting diet plan for females is different than what guys would follow and it’s important you know the basics before you start.

Cutting is you at a caloric deficit, maximising that lean mass and losing body fat while you do it.

This program will help you if you’re a cutting veteran or new to the game.

So, the first thing is to be at a caloric deficit. Calories for YOU to cut back on are different than somebody else’s. We are all different, and our heights, weights, and levels of activity all go into the calories we need to eat.

The diet we provide is pretty simple and straightforward and will keep you going, both energy-wise and muscle-building wise. I think it has some good variety, too.

Nutrition Basics

Sugar
It’s our old nemesis sugar again, back to bother us! Look for low GI foods or low glycemic index stuff. GI just is a term that refers to the sugar content of food and how quickly it unloads glucose into your body.

Therefore, cut out the sugary stuff-white rice, regular pasta, non-whole-grain bread, etc. Take their place with brown rice, fruit, and whole-grain foods like quinoa.

Fat
You may know about some good fats, like coconut oil and avocado, but keep all kinds to a minimum when you are on this program. These are not the greatest sources of energy when it comes to carbs. We want to keep our consumption at 20% or less when on this program.

Protein
Protein is important to your well being. You get important energy sources from consuming it, and you can enjoy beef, turkey, fish, chicken, and more. Yes, vegetarians and vegans have options. It will help you keep that lean muscle mass you already do possess.

To add a little more lean mass is okay-aim for about 40% of daily food intake to be from protein sources.

Now that you have some basic fundamentals of nutrition, let’s learn how to eat.

Cutting Food Programs

I have included two meal plans here. One is easy and cheap and won’t cost much of anything. It’s good for people that don’t have a lot of time to plan meals or just don’t feel like it.

You can get all the ingredients at most major retailers, and it will keep you going for the whole day even after an intense workout. The second is also easy to follow but gives you a bit more variety in what you can eat.

Let’s look at it now.

Basic Meal Plan

You should aim to consume 1 gal of water a day and also avoid cheating. Vegans and vegetarians should look for protein substitutes like tofu or tempeh when it comes to egg whites and chicken/turkey breasts.

You CAN do it.

Advanced Meal Plan

Dinner Choices For Advanced Meal Plan

Choice A:
Lean ground beef with taco seasoning (use half of a pack) and then add 1 oz guacamole. Vegans can use a vegan alternative like soy crumbles to make this meal. Then place the beef mixture over a cup of lettuce shreds. Add a half cup of salsa, and then a quarter cup of shredded cheddar cheese. Be sure to use the full-fat kind.

Choice B:
Salmon, 6 oz. To make butter sauce, melt 2 pats of butter and add the juice of one lemon and a half tablespoon of minced garlic. On the side, have 2 cups of spinach and make your own healthy dressing by having 2 tablespoons of balsamic vinegar plus 2 tbsp olive oil. Then sprinkle a half oz of walnuts and a half oz of dried cranberries on there also. This whole meal will get you 40g of protein, roughly.

Choice C:
Baked skinless chicken breast, 6 oz, plus sour cream and salsa for the breast. You will combine 1 oz of salsa with 1 oz of sour cream and use it to top the chicken breast. Then, you will make the spinach salad in the same manner as the above meal. Use 2 cups of spinach and make healthy dressing by mixing 2 tbsp of olive oil, 4 tbsp of red wine vinegar, salt and pepper, and half of an onion, diced. Then add in five cherry tomatoes and 1.5 oz of mozz cheese (be sure to use the full-fat kind). This whole meal should get you around 56g of protein.

I don’t like these foods-what can we do?

These are just to serve as a sample if you are new and not sure where to start. You can use any protein, veggie, or fat that you find suitable. The main thing to do is to avoid rice, potatoes, and carbs that don’t come from fruit and veggie sources.

Aim for about 700 calories for your dinner. That’s good for women cutting and working hard at the gym.

I am vegan-what can we use instead of casein and whey?

So long as you keep your calories up, at least 120 calories, you can use anything that suits you best.

Workouts While Cutting

These intense workouts are just a sample of what you can do when it’s time to shred that body and get yourself into shape. Part of a good shredding diet for women is putting in that work at the gym.

Here we have a great program you can follow that will keep you from getting bored at the gym and focused upon your main goal.

This will be 4 Weeks of Hard Work but well worth it!

This program is broken up into 4 weeks. First, we will show you what to do during weeks 1 and 3, and then during weeks 2 and 4.

Always begin your workout with a warm-up.

Week 1 and 3

Weeks 2 and 4

Upper Body Focus

Incline Bench Press: 3 Sets, 20 reps, 90 sec rest

Chest Row: 3 sets, 30 reps, 60 sec rest

Behind Neck Press: 3 sets, 35 reps, rest for 60 sec

Lying Tricep Extensions: 3 sets, 40 reps, take 30 sec rest between sets.

Dumbbell Curls: 3 sets, 40 reps, rest for 60 sec.

Incline Dumbbell Flyes: Do 5 drop sets and take an AMRAP approach to this. Aim for 60 sec rest between reps.

Finishing Moves: Once again, go for 3-5 sets, and take an AMRAP approach to the following moves. Take 90 sec of rest between moves.

• Rear Deltoid Raises
• Lat Raises
• Push Ups

Lower Body Focus

Front Squat With Barbell: 3 sets, 20 reps, take 90 sec of rest.

Good Mornings: 3 sets, 20 reps, rest for 90 sec

Machine Squats: 3 sets, 20 reps, take a 60 sec rest.

Leg Curls: Aim for 1 large set of 5 drop sets, and take an AMRAP approach to this.

Leg Extensions: 3 sets, 40 reps, take 30 seconds rest between each set.

Ab Wheel: Do 4 sets and take an AMRAP approach to this. Aim for 60 sec rest between reps.

Finishing Moves: Once again, go for 3-5 sets, and take an AMRAP approach to the following moves. Take 90 sec of rest between moves.

• Calf Raises
• Jump squats
• Jump Lunges

Day 3: Cardio and Abs Focus

Our focus here is on LISS or low-intensity steady-state cardio. You can do many things for this workout: you can swim, walk, run, spin, do elliptical, and more. Try to do 30 to 60 min of work. Do as much as you can for your ability level.

Next, you will do Isolation moves that target your weak points. Try to do 50 reps in 5 sets. For me, this was my tris, so I did some tricep dips on this day. Research what your weak spot is and some exercises you can do for that spot.

You will finish the day with some ab moves. You can do 1 exercise and do 50 reps in 5 sets. With your ab workout you can choose from sit-ups, crunches, Russian twists, and more.

Day 4: Upper Body Focus

Close Grip Lat Pulldown: 3 sets, 30 reps, 60 sec of rest after sets

Overhead press, Standing: 3 sets, 20 reps, 60 sec of rest after sets

Bench Press: 3 sets, 35 reps, rest for 60 sec between sets

Lat Raises: Do one big set with 5 drop sets and take an AMRAP approach to this move.

Shrugs: 3 sets, 30 reps, 60 sec rest.

Face Pulls: 3 sets, 40 reps, 60 sec of rest

Finishing Moves:
Once again, go for 3-5 sets, and take an AMRAP approach to the following moves. Take 90 sec of rest between moves.

• Dumbbell Bicep Curls
• Front Raises with Dumbbells
• Bench Dips

Day 5: Lower Body Focus

Deadlift: 3 sets, 20 reps, rest for 90 seconds

Goblet Squats: 3 sets, 30 reps, rest 60 seconds between sets

Deadlift (Stiff Leg)-3 sets, 30 reps, rest 60 sec between sets.

Barbell Lunge- 3 sets, 35 reps, 60 sec rest

Standing Calf Raise-Take an AMRAP approach to this-do 1 big set of 5 drop sets.

Decline Crunches: 4 sets, 35 reps, rest for 60 sec between sets

Finishing Moves:

Once again, go for 3-5 sets, and take an AMRAP approach to the following moves. Take 90 sec of rest between moves.

• Step-ups on box or bench
• Jump squats
• Hip thrusts

Day 6: Active Rest/Cardio

Find your favorite active rest or cardio activity, and do it.

Rest

Supplements We Use

We mentioned some supplements in the article that help with cutting. Here are our recommendations for all of them.

Hydrolyzed Protein Powder: Dymatize ISO 100 or Vegan Vega Essentials Vanilla Shake
Fish Oil Supplements (Vegan) Freshfield Vegan Omega or regular Nature’s Bounty Fish Oil
Vitargo Carb Powder Supplement

Conclusion

Ready to get to work and be able to take on the competition? Then get to work-we will see you at the gym.