My Easy Bodybuilding Meal Plan For Cutting 35lbs

bodybuilding meal plan for cuttingToday im sharing my bodybuilding meal plan for cutting that I’ve personally used to drop 35lbs in 14 weeks – and get ripped.

I’ve got absolutely shredded every time ive followed it – and I want you to get shredded with it to.

I’ve used it twice a year, every year since 2013 to get ready for every bodybuilding show I’ve competed in.

When cutting for my first ever bodybuilding show I lost 35lbs – but the amount of weight you lose will vary depending on how much fat you’re carrying. You might even lose more. But one thing that is for sure is that you will lose fat if you follow my meal plan for cutting.

My bodybuilding meal plan for cutting is:

  • Simple
  • Sustainable
  • Sensible
  • Gets the job done.

There are no weird tricks, secrets or shortcuts in my bodybuilding cutting diet – sorry to burst your bubble.

But if you are consistent with this plan you will lose weight.

Step 1: Figure Out How Much You Need To Eat

Before I share this meal plan with you – don’t worry, that’s just a scroll away – I want to stress the important of knowing how much to eat. You can follow my meal plan but if you’re eating too much of this food – you will never lose weight.

I have talked about establishing macros & calorie needs before – but here is a quick way method to figure out your cutting macros.

  1. Visit http://www.bmi-calculator.net/bmr-calculator/
  2. Input your data to get your BMR
  3. Multiply this by your activity level (follow the BMR calculator instructions) to get your maintenance calories
  4. Subtract 400 from this
  5. You now have your total caloric needs in order to cut
  6. Allocate 50% allowance to carb calories / 35% allowance to protein calories / 15% allowance to fat calories
  7. Divide the figure for carbs by 4 to get your total carbohydrate requirement
  8. Divide the figure for protein by 4 to get your total protein requirement
  9. Divide the figure for fat by 9 to get your total fat requirement

Simple!

An Example

As an example – lets say you’re 230lbs and want to follow my bodybuilding meal plan for cutting.

Based on the BMR calculator the total caloric needs for this example to maintain body weight would be 3427 calories. (Moderate activity level multiplier has been applied)

Deduct 400 calories from this to give a total caloric need of 3027 to lose body fat.

Total macros would be:

428g carbs

300g protein

57g carbs

Step 2: My Meals For Cutting

an example meal when following a bodybuilding cutting dietMeal 1

Carb Source – Pick any of the following for your carb source

Rice crispies
Cornflakes
Oats
Baby Rice

Protein Source – Pick any of the following for your protein source

Eggs
Whey Protein Shake

Meal 2:

Carb Source – Pick any of the following:

White basmati rice
Brown basmati rice

Protein source – pick any of the following:

Ground turkey breast / turkey breast mince
Chicken breast
Cod
Haddock

Meal 3:

Banana
Whey Protein Shake

Meal 4:

Carb Source – Pick any of the following:

White basmati rice
Brown basmati rice

Protein source – pick any of the following:

Ground turkey breast / turkey breast mince
Chicken breast
Cod
Haddock

keyword: bodybuilding meal plan for cutting

Meal 5:

Carb Source – Pick any of the following:

Sweet Potato
White Potato

Protein source – pick any of the following:

Steak
Ground Beef
Ground turkey breast / turkey breast mince
Chicken breast
Cod
Haddock

Meal 6:

Choose one of these for your protein source

Casein Protein Shake
Cottage Cheese

Step 3: Scale The Meal Plan To Your Caloric Needs

My bodybuilding show prep diet is pretty simple. Its contains 6 meals. Each meal contains different choices for your carbs and protein. I don’t include fat sources – as this diet gives me enough fats from the other foods I eat. Egg yolks – meats, porridge oats. It all adds up.

Im not going to list the quantities here – as they will be different to what I eat. All you need to do is look at the nutrition information of each food item and make it fit your macros.

The beauty of this meal plan is that you’re able to eat enough foods to feel full, whilst still maintaining a calorie deficit to cut up and lose body fat.

Tips To Follow My Bodybuilding Cutting Diet

When you’re cutting body fat, you should be doing it at a slow pace as to preserve as much muscle as possible and still feel energised for your workouts. If your following a diet plan to get cut, it’ no good going extreme for 6 weeks, being disappointed at the results – then binge eating the weight back on.

Here are my best cutting diet tips to help you sustain this meal plan for 12 weeks +

Slow Dieting – 12 Weeks Minimum

If you try and lose more than 2 lbs of fat in 1 week when following a bodybuilding cutting diet – you are going to begin losing muscle.

This is the last thing any bodybuilder wants.

Whenever I get ready for a show – I allow myself a minimum of 12 weeks to get into contest shape.

You might not be aiming for a bodybuilding show. You might want to follow my cutting plan to get ready for summer.

Thats fine – i’ve done this in the past to.

But you still want to keep your muscle.

Be realistic with yourself. If you are totally out of shape – then you might need to 20 weeks to diet for cutting fat. If you are already in decent shape – 12 weeks might get you absolutely shredded.

If you find yourself losing more than 2 lbs a week – you might want to up your calories, or reduce your physical activity (less cardio or more rest days)

Meal Frequency

I personally eat between every 2 – 4 hours. As you progress through your cut, your metabolism will ramp up. This means you’ll be burning fat more efficiently – but you’ll also be hungrier.

You don’t want to leave too long between meals, get home, have nothing cooked and then binge eat. Just 1 binge could set your diet plan back 2-3 weeks.

If you eat regular and before you feel “starving” you will not binge – as you’ll never be hungry enough to.

sad woman peanut butter on fingersEliminate Trigger Foods

Wardle (1990) defines trigger foods as:

a specific food that sets off a course of overeating where control is lost.

These will be different for everyone. When im dieting – my biggest trigger food is peanut butter. I’d consider myself a peanut butter addict as I cannot stop myself until the remainder of the tub is empty. I know this – so I completely avoid buying it when im dieting.

You will know what foods are your trigger food. It could ice cream, cake, cookies. I would personally advise to completely eliminate your trigger foods by ignoring them in the supermarket and not buying them.

Fill Up On Low Calorie Foods

You might find yourself hungry on an evening. Whether this is genuine hunger – or due to boredom – only you will know. What I would recommend however is always having low calorie, but filling foods to hand. This means you can at least eat something and it will help you feel full.

I would recommend:

  • Broccoli
  • Green Beans
  • Sugar Free Jelly

These might not be the tastiest foods – but if you are serious about getting in shape, then you will need to stick to your macros.

Over To You

Your results will depend upon you. If you follow my bodybuilding meal plan for cutting and are consistent with your workouts – you will lose fat and get shredded.

There will be times when you slip up, miss a meal, eat too much or miss a workout.

Thats fine – it means you’re like me. Human.

What you need to do though is try your hardest to be consistent as much as possible. If you are, this diet will work.

Please leave any questions below or head over to http://wwww.facebook.com/shreddybreklol or http://www.twitter.com/shreddybrekgym

Adam Foster is an aspiring bodybuilder, and has been training since a teenager. As the founder of the website & youtube channel 'Shreddybrek' he shares his experiences and knowledge via informative videos and articles. Get in touch if you have any questions!

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