Example cutting menu plan for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass
Time Food Protein
Wake 7:30 am
7:30 breakfast 1 scoop whey protein in water 20g
2 slices granary bread toasted + olive oil based spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp flaxseed oil
10:30 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
huge salad
15:00 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g
19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables
22:00 1 scoop whey protein in water 20g
23:30 100g cottage cheese 20g
23:30 - BED
Total Protein 305g
*MRP stands for meal replacement powder.
This second plan relies less on supplements for protein intake and more on food for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass.
Time Food Protein
Wake 7:30 am
7.30 1 scoop whey protein in water 20g
8.00 breakfast 1-2 slices granary bread + olive oil based spread
3 egg whites + 1 egg yolk scrambled 10g
250ml skimmed milk 10g
100ml orange juice + 1 tblsp flaxseed oil
10.30 120g chicken breast 30g
2 oatcakes
Fruit
12.30 Tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
Huge salad
15.00 120g chicken breast 30g
2 oatcakes
Fruit
17.30 100g tuna + 2 tbsp low fat natural yoghurt 25g
+ sweetcorn
TRAIN
18.30 (after training) 2 scoops whey protein in water 40g
19.30 Mackerel (95g) 20g
½ small chicken breast (60g) 18g
Either 1 small jacket potato
or 50g boiled brown rice
or 75g boiled wholewheat pasta
Vegetables
22.00 1 oatcake
Stick celery
50g low fat soft cheese 20g
23.30 100g cottage cheese 20g
23:30 - BED
Total Protein 288g
Both plans are merely a guide and must not be stuck to rigidly! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs according to your results in order to attain a steady loss of body fat. Varying portions from day to day, along with hard training will help you to gain some lean muscle too.
Following a suitable cutting regimen, should provide high and regular protein, low but regular quality carbohydrates and low fat, whilst including essential fatty acids and sufficient amounts of fruit and vegetables. You may also wish to use some of the more thermogenic / cutting supplements, but as these are ineffective alone, you must still consume a calorie deficit diet. Whey protein and meal replacement powders (MRPs) are also included, two fundamental supplements, invaluable in your quest for lean muscle.
Exercise and Cutting
Weight training whilst cutting, must remain intense. You will be able to continue to train hard as your calorie intake will not be mega low and you'll be including regular carbohydrates. In order to achieve optimum results, I'd also try to include 30-40 minutes of cardiovascular exercise or high intensity interval training (HIIT) three or four times a week, as exercise preferentially burns fat whilst maintaining muscle mass. This ideally should be done on a different day or a different time of day to weight training so as not to interfere with nutrients required for muscle growth. Intensity should be low, say about 55-60% maximum heart rate, the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is the level so when you cease exercising you feel slightly warm and just out of breath.
A Couple of Recipes!
Here are a couple of home-made low calorie-high protein 'meal replacement' recipes for you to try! Feel free to jig the ingredient amounts around to suit your goals. (Thanks to MuscleTalk Moderator ToxicToffee) for these!)
Vanilla Fruity
25g vanilla whey protein powder
Handful of sultanas
Handful of oats
3-4 chopped plums
A little water or skimmed milk to make up to desired consistency
Blend all this up and it comes out as a thick consistency but feel free to add more water/skimmed milk to suit your own taste.
Low Carb Chocolate Nut
25 g chocolate whey protein powder
1 tbsp Udo's Choice or macadamia oil
Tiny handful of ground flax seeds (linseeds)
Dollop hazelnut butter
Water to desired consistency
Blend all ingredients together
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