Diet plan to get cut: The best diet plan to cut body fat is a nutrition diet plan, which includes your choice of protein, carbs, and fats. Good choices include chicken, fish, turkey, and lean beef such as filet mignon. Your carbs should be mostly complex carbs with some animal protein for maximum diet success.
In today’s fast-paced world, we are being exposed to more and more different food items. The variety might seem incredible, but do you know the kind of effect all these foods have on your body? If you want to cut weight, then this program is for you.
Related Post: Indian Diet Plan To Lose Weight In 10 Days
What Is Cutting?
Also referred to sometimes as a shredding diet, the two key objectives of a cutting diet are:
- Cut down on body fat
- Maximise lean mass.
Catered towards all levels of experience, the cutting plan in this article will help you reduce body fat – but you’ll need to use a little bit of common sense, as all bodies are different.
To lose weight, you need to be in a calorie deficit. The amount of calories you need to cut back on varies from person to person and involves your height, weight and activity levels which determine your metabolic rate. Because of this variation, only you can decide how many total calories you’ll need each day.
However, the diet for cutting prepared in this article is a great example of the types of food you should be eating to promote weight loss and healthy muscle development. While no plan can really encapsulate everything you’ll eat in the timeframe, we’ve provided a range of mix and match options to help you build your own plan that suits your calorie deficit.
However, to start with you’ll need some guidelines on nutrition that any cutting athlete will need.
The only drinks you should consume within a cutting diet are water, green tea and if you must, black coffee. Other drinks either contain extra calories or have artificial sweeteners and other things that can detract from your cut.
Water is calorie free, keeps you hydrated and is basically all you need to drink. If you’re one of those people who claims they don’t enjoy the taste, just keep drinking it and you’ll quickly grow used to it.
One of the best ways to cut is to opt for low GI (Glycemic index) foods. Loosely, GI relates to a food’s sugar content and how fast it releases glucose in the body. If you haven’t worked out and eat high GI foods, they are stored as fat.
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.
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. With that in mind, aim for 20% or less of your calorie intake from good fats.
When you’re eating at a calorie deficit, you’ll lose body fat. Doing more cardiovascular exercise will increase the rate at which you burn calories, so you’ll be able to drop body fat faster if you stick to your deficit whilst training hard. This also means that if you add heavy cardio in, you can treat yourself to a more carb-heavy meal on that day.
The 4 Week Cutting Diet
Our diet for cutting is adjustable depending on how many calories your deficit allows you to eat. With that in mind, we’ve listed options and approximate calories from each part of the day.
As mentioned previously, you’ll need to manually work out your calorie deficit which can bear done with an online calculator. You’ll want to maintain macronutrient ratios of around 30-50% calories from carbs, 30-40% from protein and 20% from good fats.
THE 4-WEEK CUTTING MEAL PLAN TO GET SHREDDED
Who says you can’t chow down like a king and still get ripped? Use this ultimate cutting meal plan to lean down in four weeks or less.
Perfecting that Zac Efron-esque beach body takes some time and dedication. So ask yourself: If I were to go to a beach next week, would my body be ready for showtime?
If your answer is “no”—or “not quite,” or “almost”…or anything other than, “Dude, the beach isn’t ready for my body”—then you’re probably searching for a way get lean. In that case, good news: We’ve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition.
This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. Figure Olympia. Stern knows more about fueling fit bodies than practically anyone. All the recipes and tips below are borrowed from The Bodybuilder’s Kitchen and frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. So if you want to strut proudly and sveltely on the beach (or anywhere else) come summertime or your mid-winter tropical getaway, read on.
1 OF 7
As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. This is achieved primarily in the kitchen through careful macronutrient manipulation.
Essentially, you want to keep protein intake high and to strategically plan carbohydrate-rich meals around the times when you’re most active. This way, you’ll have the energy you need to train hard, and you’ll still have the nutrients needed to replenish fuel stores in muscles for recovery. You’ll be running a slight caloric deficit to encourage fat loss, which will reveal your muscle. Overall, macro ratios average 20% fats, 40% carbs, and 40% protein.
2 OF 7
What to Expect
First, don’t cut for more than one or two months—if you do, problems like yo-yo dieting, a decreased metabolic rate, and muscle loss can occur. On the plus side, reducing caloric intake should create noticeable physique changes within a couple of weeks.
You’ll face two main challenges in a cutting phase: increased hunger and a possible decrease in metabolism. You can combat these issues by eating more lean protein and vegetables, as they’re harder for your body to convert into fat, and protein has a satiating effect. Also, fill a smaller plate with colorful foods. We eat with our eyes, so you’ll be more eager to dig in, and the small plate will trick your brain. Lastly, never starve yourself lean. Stick with the plan, and the results will roll in.
3 OF 7
Related Post: Custom Diet Plan To Lose Weight
The Formula for Cutting
- Breakfast: Starchy carbs, protein
- Snack: Fats, protein
- Lunch: Carbs, protein
- Snack: Carbs, protein
- Dinner: Fats, protein
Check out the following slides for your grocery list and some cut-friendly recipes.
4 OF 7
Stock up on these items at the grocery store when you’re leaning down:
- old-fashioned oats
- prerinsed quinoa
- basmati rice
- brown rice
- sweet potatoes
- russet potatoes
- pumpkin puree (not pumpkin pie filling)
- black beans
- large eggs
- liquid egg whites
- Greek yogurt
- 1% cottage cheese
- a whole chicken
- 99% lean ground turkey
- medium shrimp
- lean ground beef
- tilapia and cod fillets
- pork tenderloin
- cans of tuna
- skinless chicken breasts
Fruits and Veggies
- navel oranges
- white onions
- fresh baby spinach
- chopped kale
- frozen riced cauliflower
- fresh cauliflower
- acorn squash
- yellow squash
- beefsteak tomatoes
- coconut oil
- whey protein powder
- powdered stevia
- unflavored almond milk
- almond flour
- powdered peanut butter,
- low-sodium chicken broth
- natural almond butter
- unsweetened cocoa powder
- jarred minced garlic
5 OF 7
Recipe 1: The Elvis Shake
Channel the King with this delicious, low-cal peanut butter and banana shake.
6 OF 7
Recipe 2: Tex-Mex Fajitas
Ready in about 30 minutes, these are perfect for a healthy weeknight meal.
7 OF 7
Recipe 3: The Ultimate Low-Cal Feast
This entrée features lightly seasoned cod and a tart and citrusy charred tomatillo salsa. Complementing this meaty fish are hearty beefsteak tomatoes and spiced-up sweet potatoes—two pre-workout powerhouses that aid recovery.
- 302 calories
- 29g protein
- 41g carbs
- 2g fat
4 SUPPLEMENTS TO HELP YOU KEEP MUSCLE DURING THE CUTTING SEASON
Bulking season is over, and now it’s time to cut. Keep that hard-earned muscle while dropping fat with the help of these supps.
It’s a weigh-in day for you at the gym and the scale has gone up favorably—hitting your target weight goal. After ingesting 3,000-plus calories a day and pouring your energy and sweat into the gym, you can now say that you’ve successfully gotten through the bulking phase. You’re eager to start cutting to get that lean, ripped physique so you can confidently flex on Fridays.
For many people, cutting is more difficult than bulking up—you have to count your calories, give up that sweet tooth, and stay motivated. The cravings fairy may be whispering in your ear, but you can’t give in—it’s all mental from here on out. The cutting phase entails dropping almost 400 calories a day, and meals are every two to three hours due to the smaller portion sizes.
Slow and steady is the name of the game for cutting. Cutting too fast can diminish those hard-earned muscles—maintaining proper nutrition is essential. But if you feel like you need that extra jolt of nutrition, then consider taking certain supplements that can assist in supporting fat loss while preserving muscle mass.
Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.
As the precursor to nitric oxide (NO), arginine can produce more muscle pumps during an intense workout. It works by widening your blood vessels during workouts so that more oxygen and nutrients are hitting your muscles. Besides giving you more muscle pumps and growth, arginine is also a quality fat burner. As mentioned above glutamine prevents the storage of fat, arginine will then use that freed fat as fuel (lipolysis).
Carnitine is also another valuable amino acid that can be an aid during the cutting phase. It functions by moving triglycerides (TG) into the mitochondria of your cells. Once TGs enter the mitochondria, they get broken down for energy. With carnitine, your body will further prevent fat storage while increasing your aerobic threshold to burn calories.
4. COENZYME Q-10
Similar to the function of L-carnitine, Coenzyme Q-10 heightens metabolism, giving you more energy. CoQ10 accelerates the rate at which food gets used for fuel; this helps stabilize the amount of fat in the blood. This antioxidant also helps support basic cell function in the body. Alpha lipoic acid (ALA) can also increase your body’s ability to turn food into energy.
While dropping 300 or more calories a day, it’s a necessity that your body is still getting proper nutrition. Your goal is to effectively lose weight while preserving muscle mass. Incorporating these supplements along with a multivitamin will help get you the results that you’ve been wanting.
6 Exercises For Cutting
Kettlebell Front Squat x 10
Rows to narrow grip press-ups x 10
(5 sets with 1 min rest between each set)
Alternate Arm Dumbbell clean & press x 20
Dumbbell overhead lunges x 10
(5 sets with 1 min rest between each set)
Med ball switching power press-ups x 20
Plate Rotations x 10 (each side)
(5 sets with 1 min rest between each set)
Bodybuilders Top 10 Tips To Help You Cut
Tips From Bodybuilders To Help You Cut Weight
The cutting phase is generally the least popular part of a bodybuilder’s training. Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times.
With all of this in mind, most people try to get ahead during their cut by experimenting with different training patterns, different diets and any tips and tricks they can find.
The internet has become a place for active bodybuilders to share their advice and as such, knowledge passed down by people who have been through many cutting cycles is freely available online.
These cutting tips mean less trial and error for amateurs and ultimately, a better cutting phase that gives better results. Here are 10 of our favorite cutting tips to help you shred body fat.
1. Up Your Water Intake
While water does make your body look a bit more ‘bloated’, it has so many benefits that you need to seriously up your intake in order to succeed during a cut.
For starters, water helps starve off hunger. Having a few glasses with a smaller meal will fill you up and allow you to get by without feeling pangs despite less calories.
The additional hydration will also help give you energy during workouts, so you’ll be able to push a little harder and ultimately burn more calories.
Thirdly, drinking water as opposed to soft drinks means you won’t be adding empty calories to your already restricted calorie limit. Essentially, water is a ‘free’ drink whereas soda or sugary drinks will cost you precious calories that can be consumed as meals.
2. Cook Your Own Meals
Most bodybuilders become familiar with their kitchens as a matter of necessity. Whether you can quickly master taste or not, cooking your own food means you know everything going into it. During a cut, where excess salt or sugar in ready meals and takeaways can hinder weight loss, bringing your own food to work will eliminate any risky meal choices.
3. Avoid Catastrophising Cheat Meals
Due to the hard nature of eating at a caloric deficit, there will be a point where even the most seasoned bodybuilder will ‘fall off the wagon’ and have an over-the-top cheat meal or cheat during the week.
If this happens, the key is to not delve into what psychologists call catastrophising, or thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will mean repeated cheat meals until you get back on track. Forgive yourself for the mistake and then get back on your cutting diet.
4. Increase Your Calorie Deficit With Cardio
When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.
5. Increase Lean Muscle Tissue To Help Your Cut
Building muscle also helps burn fat. Performing heavy weight, low rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.
6. Avoid Sugar
All sugars are sugar, but anything from refined process carbs or fat should be avoided. Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. During a cut, sugar should be virtually eliminated from your diet. Eat foods high in protein and fiber.
Eating clean means you get to eat more, as sugary foods are far more calorific than vegetables and lean protein.
7. Drink Caffeine – In Moderation
Caffeine helps to increase alertness and improves concentration. This helps you to focus on your cut. Products such as Promax Lean and Thermobol contain caffeine should you prefer not to overdo it on the coffees or want to combine this intake with protein. However, it is recommended not to exceed a daily intake of 400mg of caffeine from all sources.
8. Cut Down On Cooking Oil
When you’re cooking your meals, you might be adding calories without realizing it. Cooking oil is very high in trans fats, and there are many who lather it into their pan and on their food without ever counting the calories they add. Cut down on the amount you use each time you hit the kitchen.
9. Maintain Protein And Fibre Intake
Of all the macronutrients, protein is the most important for cutting. While it will be carbs you miss the most, when cutting down calories, protein is important to build muscle which boosts your metabolism. Therefore, you’ll need to keep up your protein intake. Products such as Whey Protein Concentrate (WPC) allow you to consume a greater intake of protein without overdoing the calories, they are also available in tasty flavors than can curb any sweet cravings too.
Fiber is another important food group. Eating raw vegetables helps you to mix up your diet and provides a great way to snack without adding many calories.
Related Post: Whole Foods Diet Plan To Lose Weight
10. Be Ready To Deal With Hunger
In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.
Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.
At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.