My meal program for cutting down

This is just to give others a general idea of what they should include in their meal plan. I am cutting down from 195 to 180 (getting my ass in summer shape).

Meal 1:

80 Grams of Oat-meal
150 Grams of Cottage cheese
100 Grams of Strawberries
3 x Omega pills
1 x Multivitamin pills

The first meal consists: 534 Kcal, 32 grams of protein, 56 grams of carbs, 17 grams of fat.

Meal 2:

150 Grams of Chicken breats
80 Grams of Rice ( dry weight )
200 Grams of Salad
5 Grams of Olive-oil try fry the chicken in

The second meal consists of: 532 Kcal, 39 grams of protein, 62 grams of carbs and 13 grams of fat.

The 3rd meal:

250 Grams of Quark (dairy product)
1 x Banana

23 grams of protein, 35 grams of carbs and 1 gram of fat.

Meal 4:

150 Grams of Ground beef
200 Grams of Salad
80 Grams of Rice
100 Grams of REAL RYE BREAD (NOT THE SHIT YA YANKS GOT)

47 grams of protein, 106 grams of carbs, 19 grams of fat

Meal 5:

2 x Eggs
2 x Egg whites
80 Grams of Turkey

34 grams of protein, 6 grams of carbs and 14 grams of fat



After gym:

40 grams of Whey protein
60 grams of Maltodextrin

36 grams of protein and 58 grams of carbs.



Rest days I get a total of : 174 grams of protein, 265 grams of carbs and 65 grams of fat.

Gym days: 211 grams of protein, 323 grams of carbs, 65 grams of fat.

I go to the gym 4 times a week and swim 1-2 times per week as well.

I am aiming to lose 700 grams of weight per week. Feel free to use this program if you're in the same weight class as I am in, it is extremely cheap, totaling in at around 25 bucks per week.

 

good luck man trying to cut for the summer me too i just got done with a 2 month bulk looking to lean down a bit [/IMG]

 

Good luck buddy keep working and dont give up!!

 

Looks good man. If you can handle doing that XD I just exercise a little extra and eat what I want generally. Works pretty well for cutting/bulking 10-15 lbs for me.

 

thanks man not planning on anytime soon

 

Ya it shouldn't be a problem, what kind of exercising do you do?

 

Week 1: Lost 1,4kg (3lbs) a bit too much imo, guess I have to be less active.

 

I prefer not to run, but sometimes I'll go for runs/jogs. Hiking, sports, etc. Or I'll just hit the weights for an hour extra.

 

Yeah I don't like to run in general either. I've just been lifting during this diet so far, it seems like I'm eating more food on this diet than I normally do but I guess it's just a huge shock for my body to cut down on fat/sugars. I'll actually get in shape this summer hoping to to reach 8-10% bf and stop at that point and start a clean bulk. When I started working out 2 years ago I started bulking however it wasn't a very clean one so it's biting me in the ass but luckily I found this guy who makes great meal programs. Going to order one when I start bulking so I can get it done properly this time.

 

Can I ask your weight and BF %?

What do you hope to obtain?

 

I would like to know the same. Before and after is gonna be epic!

 

Sounds like a good plan man. I'm with the others, post your progress and motivate someone.

 

I havent had it measured in a while but it's pretty high, I'm currently around 192 lbs still got a couple of months to go. Basically I just want to get in shape for the beach and from there on continue a clean bulk.

@Andy, I will post pictures once this journey is completed and hopefully it will motivate some people.

 

Forgot to add this weeks report, apparently we're up 2,5 lbs this week which is odd considering my meals have been the same and my workouts.

 

My trainer told me that a good thing to do is always consume
White rice (Jasmine preferably)
5-6 OZ of chicken/turkey
1 1/2 cups of veggies
After your workout along with a protein shake.
I was drinking protein shake only, then i started to do this. I felt 10x better after a week and also was stronger. This is where i'd take a bit of creatine.
Fat burners help as well.

 

Also, IF you're gaining weight, i'd lose some of the carbs your intake.

 

Yeh seems like a good meal program, but i would try and take out as many of the carbs as you can

 

pretty solid bro, good luck with keeping clean!

 

When I cut I do no cardio and adjust my meal plan to go 300 calories under maintenance but increase protein to 1.5x my normal amount. Almost works well.

 

Ya, im going to give it two more weeks to see how my body is reacting and then I will make changes to the program