One thing I love about fitness magazines is the way so many of the models and competitors are willing to share their menus and the things that work for them. It always gives me ideas for ways to improve my own diet and routine. So I thought that in the same spirit I would post the cutting diet that I am using during this competition. It is fairly rigid, but I am making allowances and slight changes here at the beginning as a way to ease myself into it. I am still drinking a couple of cups of coffee a day w/ sweet n low and fat free half n half… I know… not at all clean, but it is my one vice. I’m also allowing myself to sub out some of the veggies to provide a little more variety, like instead of just broccoli, I’ll have a pack of frozen stir fry veggies, no sauce, but full of broccoli, peppers, onions and snow peas. I’m also burned out already on the eggs with spinach… so I’m gonna have to figure out what to do there.
Cut Diet 1500
Meal 1
8 egg whites
1 whole egg
1.33cup steamed spinach
6 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
35g protein, 25g carbohydrates, 10g fat
Meal 2
1.75 scoops Scivation Whey
4 tsp peanut butter or 12 almonds or 2 oz avocado
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 10g carbohydrates, 10g fat
Meal 3
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado
35g protein, 10g carbohydrates, 10g fat
Meal 4
4 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado
28g protein, 10g carbohydrates, 10g fat
Meal 5
1.75 scoops Scivation Whey
12 almonds
½ cup steamed Broccoli or green beans or 4 oz steamed asparagus
35g protein, 5g carbohydrates, 10g fat
Meal 6
4 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
½ cup steamed Broccoli or green beans or 4 oz steamed asparagus
1 oz avocado
28g protein, 5g carbohydrates, 5g fat
Protein – 190g = 760 Calories, Carbohydrates (not including Carbohydrate night) -
65g = 260 Calories, Fat – 55g = 495 Calories
Total Calories – 1515 Calories NON-carbohydrate night
Total Calories – 1938 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb
Meal must be eaten in this order.
Meal must be eaten in this order.
1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates
½ cup oatmeal (measured dry then add water and microwave) = 30g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g carbohydrates
4-6 packets splenda for sweetening
12 almonds = 10g fat
6 oz yam or sweet potato = 45g carbohydrates
4 tsp peanut butter or almond butter = 10g fat
4-6 packets splenda for sweetening
105g Carbohydrates = 420 Kcals, 20g Fat = 180 Kcals
