Please post YOUR cutting diet for MY reference

[delano5050]

could anyone who has SUCCESSFULLY gone through a cutting phase please post what a typical day on your cutting diet looked like, so i could use it for reference and ideas....thanks.

[Mythos219]

Meal 1: 1 cup oats & 1 Whey shake
Meal 2: 1 cup brown rice & 6 oz. chicken breast; 1tbsp olive oil
Meal 3: 1 cup brown rice & 6 oz. chicken breast; 1 tbsp olive oil
Meal 4: 1 homemade protein bar (whey, nonfat milk, and oats)
Meal 5: 1 cup brown rice & 6 oz. chicken breast
Meal 6: 2 scoops whey shake & (small bowl of salad if I feel like it.)

TOTALS:
240g - protein; 250g carbs; 40-50g fats
CALORIES: 2,500

I'm 5'10 and 185lbs. around 12% bodyfat looking to drop to 6-8%. On lifting days, my diet stays the same with the inclusion of a pre-lift bowl of oats. During the week I'll substitute top round cuts of steak for chicken breasts, but the rest stays the same. I season my food with southwest seasoning, tobasco sauce, and my rice is mixed with a tiny bit of soy sauce.

[BigBro]

Meal 1: 8 egg whites, 2 cups of skim milk, handful of unsalted peanuts
Meal 2: 1 6 oz chicken breast w/ 1 cup white rice, 16 oz water
Meal 3: 1 4 oz ground beef pattie w/ 1 cup dried green beans, 16 oz water
Meal 4: (Pre Workout) 1 medium size baked potatoe (30 minutes before consuming BSN NO-Xplode)
Meal 5: (Post Workout) shake: 1 scoop whey, 1 tsp L-Glutamine, 1 banana, 1 handful oats, 1 scoop fat free vanilla frozen yogurt, 1 cup skim milk
Meal 6: 1 can of tuna fish (no bread or miracle whip)
Meal 7: (Before Bed) 1 cup cottage cheese, 16 oz water

[The_Champ01]

My diet plan:

Meal 1 (5:00AM) Whole meal bread sandwich, with one piece of cheese plus a protein shake in light milk 23.3g carbs, 25g protein

//////WORK///////

Meal 2 (9:30AM) 6 slices of bacon (only the meat disc part, I cut all the white fat off) 3 eggs with no yolk and one whole onion (plus one slice of whole meal bread on workout days) 19g carbs, 50g protein

Meal 3 (11:30) Protein shake in warm water + creatine. 25g protein

Meal 4 (1:30) 3x95g cans of tuna 50g protein

Meal 5 (4:30) Small handfull of peanuts..

Meal 6 (7:00) Chicken breast with a large side serving of vegetables OR Steak with large side serving of vegetables. 30g carbs, 50 gram protein

Meal 7 (9:00) Protein shake in warm water + some low fat cottage chesse.. 30g protein

///////////////////SLEEP//////////////////////////////

Hope that helps bro...

[gaberox]

My diet at five foot six and 155 pounds.Im around 9% bf looking to get down to five or six%.I vary my carb and calorie intake depending on training.Rest days are very low carb and lifting days are higher.I usually bboy for 1-3 hours a day at this time my carb intake is much higher as I can burn up to 1000 cals in a practice.Right now Im injured(torn meniscus) so Im just on a lifting schedule.A training day looks like this.
Meal 1. 1/2 cup oats w/blueberries 1 cup cottage cheese 2g fish oil,joint supp glucosamine chondroiton msm,multi.
train.
meal 2.protien shake 1/2 cup oats 5g creatine.
meal 3.1 can tuna w/broccoli,joint supplement
meal 4.salmon w/broccoli
meal 5.chicken breast w/broccoli 1/2 cup fiber one cereal w/very little skim milk.
meal 6.1 cup cottage cheese,joint supp,
2 hours later,zma
On most days Ill add a piece of fruit usually grapefruit or papaya.Also some days Ill add different veggies or some nuts or avacado.I also cook with a little olive oil for some meals and others I just steam the veggies and boil the chicken.

[limey]

I changed it up this year, but its going very well thus far...

Meal 1 : Egg Beater Omlette, Oatmeal, Natural Peanut Butter
Meal 2: Protein Bar (homemade)
LIFT
Meal 3: 2 scoops whey
Meal 4: Meat, Oatmeal, Almonds, Veg
RUN
Meal 5: Meat, 9-grain bread (2 slices), Veg
Meal 6: Meat, Veg, Grapes/Homemade protein pudding
Meal 7: Cottage Cheese

This I switch up the meat between a fish fillet/steak, chicken breast, turkey burger patty, or a steak. Oatmeal and breads are interchangable (and occassionally replaced with brown rice/whole wheat pasta). Veg is usually a frozen green vegetable or mixed vegetables packet.

The entire day runs about 1800-2100 calories and ranges from a 40-40-20 to a 42-36-22 (protein-carbs-fat) split.

[RipStone]

More cutting diets in this thread...

http://forum.bodybuilding.com/showth...ficial+cutting

[thajeepster]

Meal 1 : 8 egg whites / 1 cup Oats / Almonds or walnuts
Meal 2 : 5oz Chicken Breast / 60g Pearl Barley / 1.5 cup Veggies / 5g Fish oil
Meal 3 : 5oz Chicken Breast / 60g Brown Rice / 1.5 cup Veggies / 5g Flax oil
Meal 4 : 5oz Shrimp / 60g WW Pasta / 1 cup Sauce / .5 cup Mushrooms / 1 tbsp Olive Oil
Meal 5 : 1 can Tuna Or Salmon / 2 slice Ezekiel Bread / 1 Bag Salad Mix
Meal 6 : 1.25 cup 1% Cottage Cheese / 2 tbsp Natty PB

Meals 2,3,4, and 5 not necessarily in that order. This is more of a maintenance diet than a cut for me.

Workout Days

Meal 1 : 8 Egg Whites / .5 cup Oats
Workout
Meal 2 : 1 Scoop Whey / .5 cup Oats / Banana
Meal 3 : 5oz Chicken Breast / 80g Brown Rice / 1.5 cup Veggies / 5g Flax oil / 3g Fish Oil
Meal 4 : 5oz Shrimp / 60g WW Pasta / 1 cup Sauce / .5 cup Mushrooms / 1 tbsp Olive Oil
Meal 5 : 1 can Tuna Or Salmon / 2 slice Ezekiel Bread / 1 Bag Salad Mix
Meal 6 : 1.25 cup 1% Cottage Cheese / 2 tbsp Natty PB

Simple, but it works.

[Baron Sengir]

here check this out: http://forum.bodybuilding.com/showthread.php?t=468307

[IcyHot]

I am about 6% now (some say less than 6).

http://img.photobucket.com/albums/v3...larapsmall.jpg
http://img.photobucket.com/albums/v3...30sideface.jpg

I did this for a while to really get cut up:

Meal 1: 1/2 cup oats, 1 cup fiber one w/skim, Protein shake w/skim
Meal 2: large apple cut up w/ 1/2 cup fat free cottage cheese
Meal 3: Tuna on Whole Wheat, spinach salad, raw orange
Meal 4: Steamed broccoli, banana, 2 eggs
Meal 5: Fresh green beans, 6 oz chicken breast, strawberries
Meal 6: Protein shake or fat free cottage cheese

This should put you at about 2000 calories if you watch your portions. Do this with cardio 3-4 times a week which includes switching between interval sprinting and stairs one day, and the next low intensity distance running (3-5 miles). I lift 1-2 times per month is all. I mostly just do bodyweight exercises like pushups, handstand pushups, abs etc. I hope this helps to get you to where you want to be. This got me from 215-220lbs and 15% bf, to 175lbs and 6% bodyfat. BTW, I am 6'1" tall.

IcyHot

[georgiacorn]

bump

[delano5050]

thanks.....keep them coming. been a big help
mine right now looks like this.

#1: 1 cup oats, 1 whole egg 4 egg whites, 1 cup milk

#2: post workout: 40g whey, 3 scoops gatorade powder, i peice fruit

#3: 1 cup rice, 1 grilled chicken breast, 1 cup broccolli

#4: tuna on wheat, 2 rice cakes

#5: 1 cup cottage cheese, 2 TBS natty peanut butter

#6: 1 whole egg, 4 egg whites, 1 cup milk.

I'm 5'9 168lb trying to get to 8%-9% bf. not sure what current bf is but cant be to high

[delano5050]

Icyhot...your hecka lean....how long did you cut to get that lean

[Murdok1741]

Icyhot, how much protein/carbs/fat did you take in with that diet?

[IcyHot]

Ratios are close to 30P/50C/20Fats.

It took me a long time from 15% bodyfat, but from about 10% to 6% (or lower) it took about 3 months. I was doing that diet early on though and I upped my calories when I reached about 10% or so. That is why it took longer to lose the additional bf.

Now for maintaining, I eat about 3000cals a day at 30pro/50carb/20fat. Those pictures are me coming in right off the street with no tan and cold muscles. My vascularity increases a bunch with temperature.

For the PM I got about cardio- I run 3-4 times per week switching off between HIIT sprinting, and long distance slow paced cardio. At least 30 minutes of elevated HR every time. When I do HIIT, my HR is typically in the 190 range and when I do low intensity jogging it is about 140bpm.