2 hours later) … 500 cals), Chicken stew with quinoa and beans (approx. I understand Maximuscle will use my personal data to improve services and send me. This is explained deeper in my post about Anabolic Cooking. You don’t want to be completely stagnant the entire day. By taking the meals above and mixing them up, you can create variation every single day, for the four weeks of your cutting diet. Remember, training and eating for getting cut while maintaining your lean muscle is one of the toughest challenges you’ll ever put yourself through! So you’ll be cranking out more reps for the rest of your leg workout, especially for quads. However, you may notice that your legs may respond better to higher reps. For the other poses, start with 30 seconds. For 20 pounds or more, start cutting 4-5 months ahead. This helps you attack fat at all angles while maintaining muscle. How to Eat for Mass and Strength Gains. 186 cals), Breakfast smoothie with banana, blackberries, strawberries, raspberries, water + honey (approx. Macros is an extremely subjective concept. Because your weight training workouts are shorter, higher reps, and more intense, you’ll do the opposite for cardio for the next 3 days. Today you’ll be working the opposing muscles, training with pulling movements (Pull Day) that primarily hit your back and biceps. Give us a typical day in your cutting diet: Meal 1: 10 – 12 egg whites, w/ ½ cup of oats. I’m also covering a couple of supplements that can help you get faster results. I know first-hand how weight training and being in the gym has shaped my life in more way than one. You’re going to stick with the same theme as the past two days for your first exercise. Meal 4: 2 scoops protein , … If that doesn’t sound feasible to you, be sure to read my post: How Early Morning Workouts Can Help You Build More Muscle. As mentioned previously, you’ll need to manually work out your calorie deficit which can bear done with an online calculator. This also means that if you add heavy cardio in, you can treat yourself to a more carb-heavy meal on that day. The Email Address entered is already registered, please sign in with the Email Address or enter a different one. Immediately wake up thinking of something or someone in your life that you’re extremely grateful for and take a few minutes to dwell on that. Example Cutting Diet. The exact ratio depends on your goals, ie. With that in mind, we’ve listed options and approximate calories from each part of the day. Like that song in Rocky IV, ‘There’s no easy way out, there’s no short cut home’ when it comes to getting shredded. By reducing portion sizes, weight loss is also achievable. Another part of basic bodybuilding nutrition is being aware of your macronutrient ratios. You must consent to the storage and use of your personal data as laid out in our privacy notice. Send me offers and news. If you want to gain muscle mass and break through your muscle building plateau’s you need a bulking diet plan that will help you to eat more quality food in one day than many people eat in two. : Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. You will be training semi-heavy here, at least in the beginning. I’ve found that higher reps (and higher volume) are what will make your quads respond and grow.You can learn more about why I recommend high reps for legs in my post: High Reps for Legs for Ripped Quads. This is going to be similar to what you did yesterday on your ‘push day.’, This workout is all about bringing out those details in your back muscles. You’ll also learn some simple techniques to make your workouts more effective for fat burning, and what and how you should eat to get defined and cut. As retired Navy Seal Jocko Willink suggests, Warm-up with a couple of light sets before diving into your workouts sets for the first exercises, Rest about a 1:30 between sets where you’re doing 6-8 reps, Rest for 1 minute when doing sets of 10 reps, Do a drop set on the final set where you see an asterisk *, You’ll also notice an ab exercise at the end; this will be the case at the end of every workout. Please enter a valid First Name, the maximum length is 50 characters. You can do your weight training and cardio in the same workout but it would be best to separate them if your schedule allows. You’re going to be working out 6 days a week on this plan. Here’s a quick guide with some examples of some foods for getting lean and shredded while maintaining muscle. Here’s where you’re cardio is going to change. When you’re on a cutting diet, the goal is to lose fat while retaining as much muscle as possible. Cutting Diet. I’ll again refer back to the beginning of this post where I talked about mindset. With that in mind, you should cut out sugary, high GI food such as white rice, white bread and pasta and replace them with low GI carbs such as brown basmati rice, wholegrains and fruit such as apples and berries. So starting out with heavy incline bench press will help you ensure your chest is looking awesome as you get more ripped. When you’re eating at a calorie deficit, you’ll lose body fat. So, here are 7 simple ways to make that shift in your mindset to stay focused on your goal of getting ripped: **I mentioned early morning workouts. Ham, mushroom and spinach frittata (approx. Like yesterday’s workout, you’ll start out with heavier weights. Other drinks either contain extra calories or have artificial sweeteners and other things that can detract from your cut. But this workout will be quite different from Monday’s workout. 300 cals), Grilled courgette, kale, pepper and humous wrap (approx. Beef or Turkey; Steamed green vegetables; Salad with virgin olive oil and lemon dressing; High Carb Days. One sure way you’ll fail at this is by not having a plan…. Workout. Before they start cutting fat, they go through a bulking phase that can last for months (or even years — whoa). This will be your last HIIT cardio session for the week, so make it count! Replace these drinks with water, black coffee, and tea while on a cutting diet plan. The same goes for fats. **For more meal plans for lean muscle, check out my post Meal Plans for Getting Lean Muscle. Not that you have to follow with same plan forever, you could use this as part of a 21 day meal plan to shed a few pounds and then switch to something else. Here’s your training split for your cutting workout: Let’s break this down further. Our diet for cutting is adjustable depending on how many calories your deficit allows you to eat. Mindset and Dedication – For a cutting meal plan to be a success, you also need to have the mindset and dedication. Of course, there are many other benefits that come along with it. There are good and bad fats, but in a cutting diet you want to try and taper down all kinds, since fats are an inefficient energy source compared to carbs and are responsible for the physical appearance of body fat. Every meal or snack should contain a balance of lean protein, complex carbohydrates and fatty acids. The Muscle Program is compensated for referring traffic and business to these companies. So I’m going to help you keep your nutrition plan simple. Send me offers and news. 330 cals), Beef stir-fry with brown rice (approx. The remaining 1,020 calories (255 grams) can be taken up by carbs. https://www.themuscleprogram.com/cutting-workout-and-meal-plan Chicken breast; Steamed green vegetables; Salad with virgin olive oil and lemon dressing; Snack. Breakfast: Chicken sausage with egg and roasted potatoes. So I’m going to give you a template to follow below to help you create your own cutting meal plan. Four-Week Weight-Loss Meal Plan For Men This meal plan allows for 100ml of semi-skimmed or 1% fat milk a day to drink or use in tea and coffee (see below), as …