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  1. #1
    Registered User jms944's Avatar
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    "Cutting" Meal Plan

    Alright guys I am going to be "cutting" for the first time I am naturally a fairly thin guy but after bulking for abotu a year now I have added some fat around 14% bodyfat. Probably slightly under. I am looking to cut for the first time and here is what I was looking at as a meal plan. This is my first general idea based upon alot of knowledge I have gained over the years. I will be lifting weights 3 days a week and running 3 for a rough workout outiline. So here is the diet. Any reccomendations or changes are welcome. Also I am in college so sometimes it can be hard to change things but there goes.

    Meal 1:

    4-6 egg whites
    10 oz skim milk
    bowl of oatmeal(not the instant stuff)

    Snack:
    Optimum whey protein

    Meal 2:
    either a chicken stir fry with brown rice and broccoli and carrots
    or
    Turkey and cheese on wheat bread, 4 egg whites

    Snack:
    Cashews or peanuts

    Meal 3:
    2 Chicken Breasts and a vegetable( green beans, carrots, broccoli, ect)
    Glass of skim milk

    Before bed snack:
    Fruit and some cachews/peanuts.


    So what do you guys think of that. Any help is greatly appreciated. REPS!!! for assitance!!( if that gives anyone any motivation)
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  2. #2
    Registered User porterror's Avatar
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    what kind of cheese are you using?
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  3. #3
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    Most cheese is very low carb, colby jack, cheddar, muenster, etc. is very negligible. The only thing I would change is eating fruit/nuts/any sort of carb before bed. For a before bed snack I would go for some cottage cheese, a few slices of turkey, egg whites, etc.
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  4. #4
    Registered User jms944's Avatar
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    Originally Posted by porterror View Post
    what kind of cheese are you using?
    probably american or provalone whatever they would happen to have, what would u reccomend.


    Originally Posted by SCDiesel23 View Post
    Most cheese is very low carb, colby jack, cheddar, muenster, etc. is very negligible. The only thing I would change is eating fruit/nuts/any sort of carb before bed. For a before bed snack I would go for some cottage cheese, a few slices of turkey, egg whites, etc.
    Alright thanks for the no carbs before bed ill cut out the fruit and throw it in earlier in the day with breakfast or lunch. thanks
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  5. #5
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    Originally Posted by jms944 View Post
    Alright guys I am going to be "cutting" for the first time I am naturally a fairly thin guy but after bulking for abotu a year now I have added some fat around 14% bodyfat. Probably slightly under. I am looking to cut for the first time and here is what I was looking at as a meal plan. This is my first general idea based upon alot of knowledge I have gained over the years. I will be lifting weights 3 days a week and running 3 for a rough workout outiline. So here is the diet. Any reccomendations or changes are welcome. Also I am in college so sometimes it can be hard to change things but there goes.

    Meal 1:

    4-6 egg whites 8-12 EGG WHITES DEPENDING ON HOW BIG YOU ARE. i AM 200-220, SO MORE LIKE 12 FOR ME
    10 oz skim milk ALOT OF PEOPLE ARE AGAINST MILK
    bowl of oatmeal(not the instant stuff)

    Snack:
    Optimum whey protein THATS FINE

    Meal 2:
    either a chicken stir fry with brown rice and broccoli and carrots NO NO NO CHICKEN STIRFRY IF ITS PACKAGED OR BOXXED OR PROCESSED ****. i GET THE FEELING ITS BOXXED OR PROCESSED ****. CHICKEN BREASTS AND BROWN RICE WILL DO. TAKE OUT THE CARROTS or
    Turkey and cheese on wheat bread, 4 egg whites DITCH THE WHITE BREAD DUDE. DITCH THE LUNCH MEAT. CHICKEN BREASTS AND BROWN RICE

    Snack:
    WHEY PROTEIN AND OLIVE OIL

    Meal 3:
    2 Chicken Breasts and a vegetable( green beans, carrots, broccoli, ect)
    Glass of skim milk TAKE OUT THE MILK....2 CHICKEN BREASTS AND AND A BOAT LOAD OF VEGGIES.....TAKE OUT THE CARROTS

    Before bed snack:
    Fruit and some cachews/peanuts. TAKE THIS OUT....8-12 EGG WHITES AND ABOUT 2 YOLKS


    So what do you guys think of that. Any help is greatly appreciated. REPS!!! for assitance!!( if that gives anyone any motivation)
    THATS JUST 3 MEALS. THATS CRAP. GET IT UP TO 5-6 MEALS....SMALLER MEALS IF YOU HAVE TO. MEAL FREQUENCY IS A PRETTY BIG FACTOR. EVEN IF YOU HAVE TO TAKE 3 MEALS AND SPLIT THAT SAME AMOUNT OF FOOD INTO 5-6 MEALS, DO THAT INSTEAD. bUT FROM THE LOOKS OF THINGS, YOU PROBABLY NEED MORE FOOD. i AM A SUPPORTER OF 1.5-2 GRAMS OF PROTEIN PER POUND, SOME ARE NOT SUPPORTERS OF THIS, I AM. CARBS VARY SO MUCH FROM INDIVIDUAL TO INDIVIDUAL. I HAVE NO IDEA HOW MUCH YOU WEIGHT, HOW TALL, HOW MUCH AVERAGE DAILY ACTIVITY YOU GO THROUGH. BUT THIS IS A GOOD START.

    THATS LOOKS LIKE AN OK OFF DAY. ON TRAINING DAYS, YOU ARE GOING TO WANT CARBS PRE AND POST WORKOUT. THE FIRST 2 MEALS OF THE DAY WITH THE CARBS IN THEM WILL DEPEND ON YOUR OWN UNIQUE GENETICS AND DAILY LIFE
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  6. #6
    Registered User tmz123's Avatar
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    Make sure you throw in some good fat with each meal!..It'll keep you fuller longer, so you'll be more likely to stick with your diet!
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  7. #7
    Registered User jms944's Avatar
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    Originally Posted by tmz123 View Post
    Make sure you throw in some good fat with each meal!..It'll keep you fuller longer, so you'll be more likely to stick with your diet!
    thanks, reps bro!!!!
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  8. #8
    Registered User jms944's Avatar
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    Originally Posted by SCDiesel23 View Post
    Aaaand negged. I've only negged two people on this board, you, and a spammer, nice list.
    haha me to and he was one of em after the first post

    thanks for the advice
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  9. #9
    i ♥ me lilpinki's Avatar
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    fisrt of all... i count 6 "meals".... including the snacks... so here's what I would do with the foods that you have listed (without adding in anything else)

    Instead of having all those whites for breakfast, throw in a few yolks (in addition to, or instead of a few whites).

    I'm hoping that when you say Optimum whey you don't mean 1 scoop. I suggest 2-2.5 or whatever fits in the shaker. Do this for snack 1 and 2, and enjoy those cashews (I prefer almonds... since they contain less carbs) over Snacks 1 and 2 as well... this way you're getting your protein and fats.

    The only other problem I see is with the last snack... fruit is the LAST thing you should be eating before bed, maybe move the fruit somewhere earlier in the day, maybe after your workout when your body needs the simple carbs (pair up the fruit with a shake for a post w/o meal... BUT do not eat nuts at this time, fats is the last thing you need after you lift). A glass of skim milk would be a better alternative before bed... or make a shake with skim milk... which would be best.

    That's the simplest way i could explain.... good luck
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  10. #10
    Registered User jms944's Avatar
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    Originally Posted by lilpinki View Post
    fisrt of all... i count 6 "meals".... including the snacks... so here's what I would do with the foods that you have listed (without adding in anything else)

    Instead of having all those whites for breakfast, throw in a few yolks (in addition to, or instead of a few whites).

    I'm hoping that when you say Optimum whey you don't mean 1 scoop. I suggest 2-2.5 or whatever fits in the shaker. Do this for snack 1 and 2, and enjoy those cashews (I prefer almonds... since they contain less carbs) over Snacks 1 and 2 as well... this way you're getting your protein and fats.

    The only other problem I see is with the last snack... fruit is the LAST thing you should be eating before bed, maybe move the fruit somewhere earlier in the day, maybe after your workout when your body needs the simple carbs (pair up the fruit with a shake for a post w/o meal... BUT do not eat nuts at this time, fats is the last thing you need after you lift). A glass of skim milk would be a better alternative before bed... or make a shake with skim milk... which would be best.

    That's the simplest way i could explain.... good luck
    Yea i think i am going to move the fruit to earlier in the day. Makes more sense there based upon what you and Diesel said.

    And yea i mean protien with 2 scoops also almost always with milk as well.

    Thanks for the help


    NICE avatar by the way keep up the hard work!!
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  11. #11
    i ♥ me lilpinki's Avatar
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    Wink

    Originally Posted by jms944 View Post
    Yea i think i am going to move the fruit to earlier in the day. Makes more sense there based upon what you and Diesel said.

    And yea i mean protien with 2 scoops also almost always with milk as well.

    Thanks for the help


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    you're very welcome...
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  12. #12
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    Originally Posted by lilpinki View Post
    fisrt of all... i count 6 "meals".... including the snacks... so here's what I would do with the foods that you have listed (without adding in anything else)

    Instead of having all those whites for breakfast, throw in a few yolks (in addition to, or instead of a few whites).

    I'm hoping that when you say Optimum whey you don't mean 1 scoop. I suggest 2-2.5 or whatever fits in the shaker. Do this for snack 1 and 2, and enjoy those cashews (I prefer almonds... since they contain less carbs) over Snacks 1 and 2 as well... this way you're getting your protein and fats.

    The only other problem I see is with the last snack... fruit is the LAST thing you should be eating before bed, maybe move the fruit somewhere earlier in the day, maybe after your workout when your body needs the simple carbs (pair up the fruit with a shake for a post w/o meal... BUT do not eat nuts at this time, fats is the last thing you need after you lift). A glass of skim milk would be a better alternative before bed... or make a shake with skim milk... which would be best.

    That's the simplest way i could explain.... good luck
    Good solid advice. I was going to say much the same thing after reading the OP, but you said it first! Reps to you!

    To the OP: if you are cutting, veggies are your friend. Get very comfortable with them, as fibrous carb sources like broccoli, cucumbers, green beans, green peppers, brussel sprouts, and yes, carrots help fill you up, provide beneficial fiber and do not spike insulin levels. Just keep them out of your post workout meal, though.

    Oh, and this IronReload chump....

    Originally Posted by IronReloadDC 04 View Post
    looks like nobody here wants any help. and some people giving advice really are clueless.

    kiss my ass im outa here....everybody show what pussies you are and negg me right now
    Most of the people giving advice in this forum have lots of clues. The clueless ones are the folks that come wandering in from the misc posting "advice" like this:

    Originally Posted by IronReloadDC 04 View Post
    carrots spike insulin and open the door for nutrient uptake, not what we want when cutting....

    whey protein is in and out of you in 20 minutes,
    Don't let the door hit you in the rear on the way out.
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  13. #13
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    quick question lets say i decide to throw red meat in there for dinner once a week meaning steak and a baked potato not a cheese burger or something liek that. Would you guys count that as a cheat meal??
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  14. #14
    just skip it |ceman's Avatar
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    Originally Posted by jms944 View Post
    quick question lets say i decide to throw red meat in there for dinner once a week meaning steak and a baked potato not a cheese burger or something liek that. Would you guys count that as a cheat meal??
    Lean meat is an excellent protein source and is NOT cheating

    Baked potato is faster digesting carb, though not cheating, either. If you are really concerned, change it for a sweet potato (slower digesting) or even better broccoli (slowest digesting and lower calorie count).

    So, a sirloin steak with broccoli is not only NOT cheating, is an ideal meal late in the day, as steak digests very slowly, providing aminos for your body for hours after you eat it.

    I like the way you think
    And I wish I had a steak right now
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    Comments next to *****'s, yes i know they are annoying so please allow me to applogize in adance.
    Originally Posted by lilpinki View Post
    fisrt of all... i count 6 "meals".... including the snacks... so here's what I would do with the foods that you have listed (without adding in anything else)

    Instead of having all those whites for breakfast, throw in a few yolks (in addition to, or instead of a few whites).
    *****i would not add Yolks, even if they are quality EFA, this is due to the fact he is intaking a fairly large quantity of carbs which will cause a nice spike in insulin even if they are LOW GI carbs. this insulin will not only shunt any lipolysis from his cardio but will also create a greater chance of fat storage from the fats consumed.*******

    I'm hoping that when you say Optimum whey you don't mean 1 scoop. I suggest 2-2.5 or whatever fits in the shaker. Do this for snack 1 and 2, and enjoy those cashews (I prefer almonds... since they contain less carbs) over Snacks 1 and 2 as well... this way you're getting your protein and fats.
    *****Whey should never be utilized any other time than PostWorkOut or w/ a meal to complete the amino profile. Whey proteins bioavailibility is so high that the body will more than likely metabolize it as an ENERGY source rather than as building blocks for LBM. it is also only in your system for UP to 45min and due to is nature of already being broken down and its location of digestion adding fats of any kind will not slow down its absorbtion. thus i would suggest a whole food here by all means and something other than nuts since their aminoprofile is sub'par.******

    The only other problem I see is with the last snack... fruit is the LAST thing you should be eating before bed, maybe move the fruit somewhere earlier in the day, maybe after your workout when your body needs the simple carbs (pair up the fruit with a shake for a post w/o meal... BUT do not eat nuts at this time, fats is the last thing you need after you lift).

    ***** correct bout the fruit but there are studies that indicate polyunsaturated fats pwo can be very beneficial.. if i was so carb depleted right now i would put a lil effort into it but.. no lol.*****

    A glass of skim milk would be a better alternative before bed... or make a shake with skim milk... which would be best.

    *****the only source of casein protein i would consume before going to bed would be from a cottage cheese source and hopefully one w/ very few sugars. Lactose and other evil sugars ARE NOT ideal for pre'bed when dieting. ur going to sleep for a lengthy period i would do my best to make it a fat burning one while yet retaining as much LBM as possible.******

    That's the simplest way i could explain.... good luck
    Now to address the thread starters original diet outline.. and to be KIND about it.. i would say .. its something an uneducated person would think is healthy.. and to extent IT IS HEALTHY but not ideal for CUTTING.
    if u were to cut ur protein needs to be higher, ur carbs need better timing and ur entire meal outline is less than IDEAL in anyway to a person who is seriuos bout lifting.

    sorry i couldnt help you anymore than this
    and im sorry for all grammer and type'Os IM so tired and i hate dieting

    EDIT: wow.. i been a member here for over 2yrs and i had to burn my Virginity post on a thread like this LOL NEAT!
    Last edited by TaiBoxa; 03-27-2007 at 04:05 PM. Reason: NEAT
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    Originally Posted by little_dan View Post
    Lean meat is an excellent protein source and is NOT cheating

    Baked potato is faster digesting carb, though not cheating, either. If you are really concerned, change it for a sweet potato (slower digesting) or even better broccoli (slowest digesting and lower calorie count).

    So, a sirloin steak with broccoli is not only NOT cheating, is an ideal meal late in the day, as steak digests very slowly, providing aminos for your body for hours after you eat it.

    I like the way you think
    And I wish I had a steak right now
    You guys should listen to IronReloaded's advice... he knows what he's talking about. I WOULD consider that a cheat meal, because if you are cutting you should not be eating carb for dinner AT ALL. Especially baked potatoes, I haven't had a baked potato in years. Sweet potatos are great as part of pre-workout an hour before
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    Originally Posted by SwoleDawg View Post
    You guys should listen to IronReloaded's advice... he knows what he's talking about. I WOULD consider that a cheat meal, because if you are cutting you should not be eating carb for dinner AT ALL. Especially baked potatoes, I haven't had a baked potato in years. Sweet potatos are great as part of pre-workout an hour before
    yea that is why i was asking, i consider a potato to be a cheat normally was getting other peoples opinions.
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    Originally Posted by TaiBoxa View Post
    Comments next to *****'s, yes i know they are annoying so please allow me to applogize in adance.


    Now to address the thread starters original diet outline.. and to be KIND about it.. i would say .. its something an uneducated person would think is healthy.. and to extent IT IS HEALTHY but not ideal for CUTTING.
    if u were to cut ur protein needs to be higher, ur carbs need better timing and ur entire meal outline is less than IDEAL in anyway to a person who is seriuos bout lifting.

    sorry i couldnt help you anymore than this
    and im sorry for all grammer and type'Os IM so tired and i hate dieting

    EDIT: wow.. i been a member here for over 2yrs and i had to burn my Virginity post on a thread like this LOL NEAT!

    thanks for the assitance
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    actually potatos and yams are a far better source of carbs than most people think.. infact i feel they are more effective at maintaining proper BG levels than brown rice and have better macros.. u dont need alot of carbs but rather a slow trickle all day. when im not dieting stupid hard i usually have 4-5 servings of yams and 2-3 servings of regular potatos a day. also more people have a minor food allergy to rice than they do to taters so its easier to assess ones physique w/o the bloat
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    Originally Posted by little_dan View Post
    This makes me laugh!

    I will keep doing what I've been doing, as I have been losing weight and gaining muscle consistently for the last year. Already lost 42 lbs on the scale and estimated 70 lbs of fat (gained about 30 lbs of muscle). Seems to be working for me

    I will be in the best shape of my life when I am 40 and my goals are not to be an elite bodybuilder, so I will enjoy that feeling

    In the meantime I will continue to help people who have similar goals: lose weight, gain muscle, and will never compete in the Olympia.

    Have a nice day
    and you still look like ****. Bummer.
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    Originally Posted by ChemicalPower View Post
    and you still look like ****. Bummer.

    Aaaaand you will be the third person I neg. Wow, this thread is on a roll!
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    Straps are for pussys UpstateTank's Avatar
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    iron tai and swoledog hit it on the head w/ dis one--this "diet" (if you want to call it one---not meant as flame but just calling it like i see it) needs ALOT of werk

    its not to say its not a "healthy diet" like tai said, but its def far from being an ideal BB diet

    ya def need more than 3 meals...and i wuld avoid snacking at all costs--its never done me ne good

    I dont see nething for pwo nutrition either

    I dont see ne totals for g's of carbs, fat, & pro...do you kno what your maintence cals are?? If not attempting to cut w/o knowing (and w/o knowing your daily caloric intake) is like taking a shot in the dark w/ a blind eye

    Ya gots a lot of werk to do here

    If you feel inclined, take a peek at my current cutting diet:
    http://forum.bodybuilding.com/showthread.php?t=1219081
    Last edited by UpstateTank; 03-27-2007 at 11:08 PM.
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    just skip it |ceman's Avatar
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    Originally Posted by SwoleDawg View Post
    You guys should listen to IronReloaded's advice... he knows what he's talking about. I WOULD consider that a cheat meal, because if you are cutting you should not be eating carb for dinner AT ALL. Especially baked potatoes, I haven't had a baked potato in years. Sweet potatos are great as part of pre-workout an hour before
    I guess I should have been a little tougher on the baked potato part, my bad for not being more of a cut-nazi. I did steer the OP toward the broccoli, which is definitely not a cheat with lean steak, though. And I too love sweet potatoes pre-workout...awesome!

    Originally Posted by ChemicalPower View Post
    and you still look like ****. Bummer.
    LOL...you know, its always the guys without pics that rag other people's pics. Ironic.

    And yes, I'm not where I want to be yet, but that's a little harsh, dude. I like to think that going from 255lbs and 40%bf to 210lbs and ~16%bf is an improvement, and like I said, I am not done cutting yet, but thanks for the motivation to keep going
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    Originally Posted by UpstateTank View Post
    iron tai and swoledog hit it on the head w/ dis one--this "diet" (if you want to call it one---not meant as flame but just calling it like i see it) needs ALOT of werk

    its not to say its not a "healthy diet" like tai said, but its def far from being an ideal BB diet

    ya def need more than 3 meals...and i wuld avoid snacking at all costs--its never done me ne good

    I dont see nething for pwo nutrition either

    I dont see ne totals for g's of carbs, fat, & pro...do you kno what your maintence cals are?? If not attempting to cut w/o knowing (and w/o knowing your daily caloric intake) is like taking a shot in the dark w/ a blind eye

    Ya gots a lot of werk to do here

    If you feel inclined, take a peek at my current cutting diet:
    http://forum.bodybuilding.com/showthread.php?t=1219081



    Maitence calories are about 3300

    Post porkout i always tka e protien shake with 50-60 grams of protein. I assumed that everyone would jsut assume that I would be taking a shake. I take bcaa's before the gym. Abotu the diet itself. It is around 275-300 grams of protein a day which i would have thought to be enough. With the carbs i was oging to do a day to day type thing. Lets say I am loosing fat but extremly tired and dont have much energy. As long as I asm still loosing weight I was going to add a few good carbs to help with the energy aspect. Now this wokrs the other way to say i am not loosing weight and have an abundance of energy. I would cut out carbs to help the weight loose.

    And at school it is hard for me to eat more than 3 "good" meals a day they always have pizza and fried food open but thats not gonna do $hit for me when cutting.

    Maybe that will help you give me some more advice. Thanks
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    Originally Posted by TaiBoxa View Post
    actually potatos and yams are a far better source of carbs than most people think.. infact i feel they are more effective at maintaining proper BG levels than brown rice and have better macros.. u dont need alot of carbs but rather a slow trickle all day. when im not dieting stupid hard i usually have 4-5 servings of yams and 2-3 servings of regular potatos a day. also more people have a minor food allergy to rice than they do to taters so its easier to assess ones physique w/o the bloat
    thanks for the advice man


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    Originally Posted by SCDiesel23 View Post
    Aaaaand you will be the third person I neg. Wow, this thread is on a roll!
    that must really suck to be him
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    Originally Posted by IronReloadDC 04 View Post
    that must really suck to be him
    i thought you were done with this thread(just sayin)
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    Originally Posted by jms944 View Post
    i thought you were done with this thread(just sayin)
    true my friend, true....but than i changed my mind
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    Stats: 5'11", 282 lbs
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    Originally Posted by IronReloadDC 04 View Post
    true my friend, true....but than i changed my mind
    yep.. i was married once.. but i got a divorce.. lol
    "I'm the best there is at what I do,
    and what I do best isn't very nice."
    Steroids. My Anti-Drug!
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