Cutting diet plan tips for success
The right cutting diet plan can help you perfect your washboard abs, bulging biceps and sculpted pecs in time to impress the ladies on the beach next summer, says William Cook.
It's the middle of November and the weather is starting to get bitterly cold. However, many gym enthusiasts are planning ahead for the summer months, where they will be able to show off their impressively 'cut' physiques on the beaches across Europe, in an attempt to impress the ladies.
I believe that the winter months should be dedicated to bulking for a period of 10 weeks, before starting the cutting phase at the beginning or end of January with a special cutting diet plan. This allows you five solid months of eating clean and training dirty to obtain the cut beach body you desire.
With this article in mind I am going to explain to you how you can ignore the bulking phase, have a clean Christmas and maintain that cut lean body of yours, thanks to training and the right cutting diet plan.
I may be preaching to a lot of knowledgeable gym enthusiasts out there, but you have to remember this one golden rule, to achieve washboard abs, bulging biceps, and most importantly, sculpted pectoral muscles: 30% gym and 70% cutting diet plan.
If you can nail your cutting diet down to the exact amount of calories you need to be eating a day and what percentage of those is dedicated to each macronutrient, then your gym work will come as second nature.
As a personal trainer, the question that I get asked most from my young male clientele is "how much protein should I consume daily?" and "what is the best source of protein?". In response to the first question, the amount of protein that you should consume daily is up for debate.
There is a lot of different research out there by various personal trainers, strength and conditioning coaches, and general gym enthusiasts. My belief comes from studying for my BA in Sports Science, and working in the industry for the last few months.
The rule of thumb is to aim for around 1 – 1.5 grams of protein per pound of body weight per day, which is spread across 5 -7 meals even throughout the day. Specifically, this will ensure that your body always has those proteins at its disposal in the bloodstream, which consequently makes it think twice about tapping into that hard earned muscle tissue.
For example, an 80 kg male would ideally need to consume around 176 – 264 grams of protein a day. In addition, a key point to take away from this article, is that research has shown that muscle protein synthesis is stimulated maximally at both a 20 and 30 gram dosage. Any further consumption, 40 – 90 showed no further increase in muscle protein synthesis.
This basically means you do not need to shovel protein down like it's going out of fashion, but merely intake optimal dosages to make sure you spread out your protein intake across the day, in the 5 -7 meals that form your cutting diet.
With regards to the best sources of protein, I would always recommend consuming dietary sources rich in protein, before using supplements to top up your daily intake. Here are the BV ratings (biological values) of some of the most popular protein sources:
||Biological value (BV)
Most importantly whey protein
has the highest values of BCAAs (Branch Chain Amino Acids), which are used for building and retaining lean muscle tissue. Furthermore, casein protein is found mainly in milk, and is an extremely slow digesting protein, and because of this, is best used before bed.
There are two main classifications for carbohydrates, simple and complex. Specifically, simple carbohydrates are found in sugar, bread, white rice. Complex carbohydrates are found in wheat bread, brown rice, and whole grain cereals.
You should consume as little simple carbohydrates as possible when on a cutting diet. On the other hand, complex carbohydrates are broken down slowly and severely reduce "spikes" in insulin levels which basically means that you will not get any sudden sugar cravings but remain fuller for longer.
Complex carbohydrates which I would highly recommend are the following; wholegrain rice, quinoa, and sweet potato. For example, an 80 kg male would ideally want to be consuming in and around 200 grams of carbohydrates daily, again broken down over each of your 5 -7 meals.
Fats are categorised into two main categories, saturated and unsaturated. Saturated fats are cooking oils and butter. Therefore it is critically important to eat as little saturated fat as physically possible. However, we do need fats in our diet, and the healthy fat is most commonly referred to as monounsaturated fat.
The reasons why we need fat in our diets and that it cannot be completely cut out is down to a few key reasons. Firstly, fats provide protection of vital organs and also provide us with insulation.
Secondly, it helps and aids with the locomotion of the body so performing daily movements, and thirdly during the cutting phase it's the source of substrate energy we want to be using during high intensity interval training.
Monounsaturated fat is found mainly in extra virgin olive oil, sesame oil, almonds, avocado, and fish oil. Additionally, another type of healthy fats is the EFAs (essential fatty acids) which can be found in flax seed oil, leafy vegetables, fish, shellfish, and walnuts.
In conclusion fats should always be part of your diet and are the only way your body can absorb vitamins A, D, E, and K, whether you're following a cutting diet or not.
Cutting diet meal plan
Below I've included an example of a cutting diet meal plan for a 70-80 kg male looking to go from 15-20% body fat, to under 10% body fat. This cutting diet meal plan is designed to reduce body fat over a time scale of 3-4 months, not weeks, in order to maintain as much lean muscle mass as possible.
||65g instant oats
30g whey protein
4 scrambled eggs (1 brown, 1 white)
||1 tin of tuna
30g rice (dry weight)
Steamed broccoli (handful)
Green tea (optional)
Carbs: 25g or less
|Meal C (pre-workout)
||Chicken breast (100g)
1 medium to large sweet potato (100g)
Mixed vegetables (frozen)
Green tea (optional)
Fat: 10g or less
||Lean mass gainer
|Meal D (post-workout)
||1 salmon fillet
1 medium sweet potato
Spinach and beetroot
|Meal E (30 minutes before bed)
||Casein shake (30g)
Peanut butter (10g)
|Overall macro consumption
Carbs: < 175g
In respect to larger or smaller individuals, when following this cutting diet plan it may be beneficial to scale the macro nutrient content of the meals up or down respectively. I see L-glutamine powder as a necessity as it allows you to train longer and maintain a strong immune system.