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The best cutting diet (with a meal plan)

During any cut, the aim is to cut fat, not muscle. As you cut down on your calorie intake, your body quickly looks to burning fat in order to obtain energy.

However, if done incorrectly, you can lose muscle mass too – so don’t go diving in just yet.

The aim of the game is to get ripped quickly, cutting calories from unnecessary carbs while packing your diet with plenty of protein. By adding high-protein foods into your diet, you’ll be able to preserve those hard earned muscle gains.

At the other end of the scale, if you cut your calorie intake too much, your body will start to hold onto calories as it heads into survival mode. Striking the right balance can result in a successful cutting phase – but of course, you need a roadmap to get there.

This is why we’ve created the ultimate cutting meal plan.

But first, let’s take a closer look at how a cutting weight diet works.

Cut fat, keep muscle

With any good cutting diet, your aim is to lose fat and keep your muscle mass. This is incredibly important for those looking to get as lean as they can, without losing muscle and strength along the way.

However, there’s a reason why we call it a cutting ‘phase’ since cutting isn’t a sustainable lifestyle long-term. In order to create a kick ass cutting diet meal plan, you need to be wary of your calorie intake (keep them low!) while still fueling your body with plenty of important nutrients.

Aim for low calorie and high protein, to aid muscle recovery post-workout and keep you feeling full.

In our cutting meal plan, it’s crucial to use these foods as a base for both days you’re working out and those that you’re resting. On rest days, your body needs enough calories to recover and fuel your next workout session.

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Cutting meal plan

In order to maximize your cutting efforts, you’re gonna need to go grocery shopping and stock up on some of these popular foods:

  • Fruit, such as bananas and berries
  • Chickpeas
  • Oats
  • Brown rice
  • Whole-grain cereals
  • Greek yogurt
  • Chicken breast
  • Eggs
  • Nuts
  • Green vegetables

Of course, there are plenty of other foods you can enjoying as a part of your cutting meal plan. Below we’ve put together a sample cutting diet for you to follow. With flexibility in these foods, you can mix them up across the course of your cutting phase.

This will not only help you stay motivated, but add some variety to your cutting weight diet!

One of the biggest things with any type of diet is feeling bored or too restricted with the foods we allow ourselves – with this mens cutting diet, you can enjoy plenty of healthy food along the way.

Meal plan for cutting (while getting RIPPED)

Easily altered to fit your macro goals, here’s our sample meal plan for cutting. Get stuck in!

Remember, this cutting meal plan can easily be adjusted to ensure you’re hitting the right carbs according to your fitness plan.

Sample cutting diet: One

Breakfast

70g of whole-grain cereal with semi-skimmed milk

Morning snack

Handful of berries

Lunch

Chicken, brown rice and broccoli (super easy for meal prep)

Post-workout snack

Handful of nuts

Dinner

1 protein shake, then chicken or beef fajitas

To support your body in building muscle still during a cut, you need a few extra calories around your bloodstream. However, don’t go nuts with too many carbs. Save these carbs for before and after you work out, giving you the energy and replacing spent during exercise.

Although optional (of course), you can also pair your exercise with a pre-workout. For maximum flavor and results, we’d head for BlackWolf.

Sample cutting diet: Two

Breakfast

Oatmeal with peanut butter

Morning snack

1 cup of edamame beans

Lunch

Baked potato with tuna and cheese

Post-workout snack

1 whole grain bagel with smoked salmon and cottage cheese

Dinner

2 skinless chicken breasts with 85g of baby potatoes and 3 cups of mixed greens with sesame seeds

Cutting weight diet: Three

Breakfast

Yogurt and fruit bowl with goji berries, chia seeds, flax seeds and almond butter

Morning snack

Banana

Lunch

Buddha bowl with fresh greens, cherry tomatoes, edamame beans, cooked quinoa and pine nuts

Post-workout snack

Greek yogurt

Also Read: Beginner Steroid Cycle Guide

Dinner

Caesar salad with skinless chicken breasts, hard-boiled eggs, lettuce, avocado and chives

Cutting meal plan: Four

Breakfast

Scrambled eggs with baby spinach

Morning snack

Handful of nuts

Lunch

Chicken wrap with tomatoes, cucumber, olives and hummus

Post-workout snack

Greek yogurt

Dinner

Tuna steak with two sweet potatoes, broccoli and asparagus

Meal plan for cutting: Five

Breakfast

Oatmeal with a handful of berries

Morning snack

Banana

Lunch

Grilled courgette, kale, pepper and hummus wrap

Post-workout snack

Apple and almond butter

Dinner

Beef stir fry with brown rice

Sample cutting diet: Six

Breakfast

4 egg whites, whether scrambled or in an omelette – two slices of wholegrain bread and milk

Morning snack

Hummus on oatcakes and 2 apples

Lunch

Chilli with Quorn mince

Post-workout snack

Apple and almond butter

Dinner

Chicken burger with wholewheat bread and a fried egg

By taking the cutting meal plan above and mixing these foods up, you can create variation every single day, while hitting your macros and providing your body with enough fuel.

Don’t forget macros

Macros, what? You know what they are – macronutrients. We’re talking about protein, fat and carbs. When you’re trying to lose fat, your cutting diet needs to strike the right balance of the three.

Also Read: The Ultimate Bodyweight Workout

In order to hit these targets, you need to first work out your calorie needs.

Keep track of your calories

With any diet, especially a cutting phase, keeping track of your calories can be crucial for sticking to your cutting meal plan.

Fat loss occurs when you’re consistently eating fewer calories than you’re burning. But it isn’t all about the number of calories – the source is important, too.

The number of calories you need daily can depend on a variety of factors, including:

  • Height
  • Weight
  • Gender
  • Activity level

Work out your Basal Metabolic Rate – the energy used by your body simply by being alive as well as your TDEE (Total Daily Energy Expenditure) to aid your cutting diet.

Hit your protein target

Although you’re consuming fewer calories and strength training during a cut, your protein intake is crucial for supporting your cutting diet.

Not only will a high-protein diet help you feel full (therefore cutting the urge to eat more or snack), but it also supports muscle recovery and helps boost your metabolism.

Get the right amount of fat

Any good meal plan for cutting will include a healthy balance of fat. This doesn’t mean you can go chowing down on a large pizza (sorry!), but getting enough of the right fat can support your cut.

Eating too much fat will result in weight gain, and lead to potential health concerns. Opt for healthy fats and oils, which will support your body’s hormone production, including testosterone and IGF-1 which supports maintaining muscle mass.

Remember (complex) carbs

When your body looks to find energy, its first go-to is carbs. Plus, they help fuel your performance in the gym as you work towards getting LEAN.

Also Read: How to calculate your BMR and TDEE

To work out your carb intake, subtract the calories that should come from protein and fat from your overall calorie count. Remember, when we talk about carbs, we’re not encouraging you to go eat candy or baked goods!

Ready to get LEAN?

With our sample cutting diets, you’ll be striking the perfect balance of important macronutrients. While sticking to your cutting meal plan may feel challenging at first, persevere – as you’ll soon reap the benefits.

Remember, don’t get too strict with your calorie intake, as this could hinder your cutting fat loss instead of support it.

Looking for a way to get lean, FAST? Our cutting products are 100% safe and natural, with zero injections and no horrendous side effects. It’s time to get BRUTAL, guys.

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The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.

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The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.