Cutting Meal Planner

There are a lot of meal planners out there but mine are specifically for athletes. What’s the difference? Athletes and bodybuilders have higher protein needs and also have more dietary discipline than the general population. The other difference is that bodybuilders always are looking to maximize gains are willing to do what it takes to get optimal results. What is “optimal” fat loss? My definition is to lose the fat as quickly as possible without losing any muscle. The fastest way to lose fat is to stop eating completely but that is not optimal because you cannibalize a lot of muscle in the process. Likewise, a “cut” hovering around your TDEE is just a waste of time. Most bodybuilders are very good at intuitively being able to maintain bodyfat without calorie counting and they are also good at knowing how to do a clean bulk but when it comes to cutting, even I have trouble nailing it – thats where this meal planner comes in. No muss, no fuss. Plug in your data and its tells you the optimal meals with optimally sized portions as well as how long your cut will take!

Lets look at the difference between this weight loss meal planner and my cutting meal planner so you can choose the meal plan that best suits your needs:

	meals/day	caloric reduction	diet type	protein
Weight Loss Meal Planner	4	-25%	low fat	1g/lb
Cutting Meal Planner (this page)	6	-25%	low carb	very high
Free custom meal planner	3-6	-25% to +25%	Low carb, Medium carb, Keto, Paleo, Mediterranean	0.5 – 1.25 g/lb

If you are a serious bodybuilder or athlete with less than 10 pounds of fat to remove then I would suggest the cutting meal planner. If you have more than 10 pounds fat to remove I would suggest this weight loss meal planner because its better for long duration use. If you don’t like the foods in these plans, use the free custom meal planner where you give your taste preferences and then a perfect days worth of planned meals is designed based upon your goals and your personal metabolic rate.

I agree to consult with my physician before starting this diet.

Step 1: Enter Your Gender

Step 2: Enter Your Weight
Pounds:
Kilograms:
Stones:

Step 3: Enter Your Height
Centimeters:
Inches:

Step 4: Enter Your Age

Step 5: Enter Weekly Cardio


Step 6: Enter Current Bodyfat
Step 7: Enter Target Bodyfat

Summary

Basal Metabolic Rate (BMR)
Daily calories to maintain weight (TDEE)
Number pounds to lose:
Number kilograms to lose:
Number weeks to reach step 7 bodyfat goal:

Daily Macros

Total Daily Calories		calories
Calories Per Meal		calories
Protein	45%	grams
		calories
Carbohydrates*	30%	grams
		calories
Fat**	25%	grams
		calories

Your Personalized Cutting Meal Plan

	Food	Quantity (imperial)	Quantity (metric)	Cals	pro	carb	fat
Meal 1 when wake up	oats	cups	g		g	g	g
	whey protein powder	oz	g		g	g	g
	fish oil	oz	g		g	g	g
Meal 2 3 hrs after meal 1	mixed frozen veggies	cups	g		g	g	g
	skinless chicken breast	oz	g		g	g	g
	ground flax seed	tbsp	g		g	g	g
Meal 3 3 hrs after meal 2	mixed frozen veggies	cups	g		g	g	g
	scrambled egg whites	eggs	eggs		g	g	g
	nuts	oz	g		g	g	g
Meal 4 3 hrs after meal 3	mixed frozen veggies	cups	g		g	g	g
	skinless chicken breast	oz	g		g	g	g
	ground flax seed	tbsp	g		g	g	g
Meal 5 3 hrs after meal 4	mixed frozen veggies	cups	g		g	g	g
	skinless chicken breast	oz	g		g	g	g
	ground flax seed	tbsp	g		g	g	g
Meal 6 3 hrs after meal 5	oats	cups	g		g	g	g
	whey protein powder	oz	g		g	g	g
	fish oil	oz	g		g	g	g

Questions or Suggestions?

If you have questions or suggestions for improving this tool, please see the “contact me” section.

Substitutions

Many people ask if they can make substitutions and the answer is “Yes”, IF you know what you are doing and why .. but why bother? Its a lot easier just to use my Free custom meal planner where you get to select the exact foods you want without having to get out your reading glasses and calculator. There is a very good reason for the way this meal plan is the way it is and if you go substituting brown rice for oats, corn for the mixed frozen vegetables, and hamburger for the chicken breasts then you have just ruined the whole thing. My suggestion is to adhere to this meal plan precisely or use my Free custom meal planner.

Do you recommend losing weight this fast?

No, I dont! Some people are procrastinators and leave weight loss till its nearly too late, all I am trying to do here is to give them their best option once they are in a bad situation. In my opinion, slow changes are always the best. I would rather see newcomers to fitness do a much more gradual program that would allow them to both add muscle and lose bodyfat at the same time and for this you want at most a 10% caloric deficit. For intermediates I would rather see them maintain a steady bodyfat rather than bulking and cutting because I dont think it buys them any gains and I dont think its healthy. Advanced bodyuilders have to bulk and cut, I’m not in favor of it but I understand the need (for them) and this tool helps them do it. Alles Klar?

Can I Get Ripped Faster Than This?

Sure, do more cardio! In step 5 you will note that if you do more cardio you will get to your target bodyfat sooner. So you already doing over 7 hours of cardio a week, can you burn the pounds off faster than that? Depends, how much muscle do you want to lose? At a 25% caloric reduction, this is already pushing the limits – usually I dont recommend any more than a 20% reduction for people wanting to keep their muscle mass. How desparate are you to weigh less? You worked hard to gain that muscle and now you are going to lose it just because you didnt start your cut soon enough? Shame on you! Consider this a learning experience. Next time you know you need to cut, plan for it carefully by monitoring your bodyfat and weekly putting your info into this calculator to make sure that you can reach your target bodyfat by your contest, photo shoot or show date.