Sample Bulking/Cutting Diets

[Xecutioner]

DMG or Jackel, what would I have to change in that cutting diet of yours in order for it to work for someone that weighs 170lbs, works hard and has a fast metabolism.

thanks in advance

[Louie N]

Need some advice please.

i have just started my diet and need some criticism. I am 28 ,  5'7" 245lbs 19%bf.  It has been about 9 years since my last show, and I am trying to do my next one in 1 year. I currently do 30min cardio 4-5 mornings/week. and Weight train 6 days per week. Here is myu diet, I am looking to keep as much size as possible and drop the bf.

4:20am - 1TBSP Flax seed oil and 1/2 Optimum Nutrition Pro Complex., 10grams glutamine

5:00am - Cardio 30 min eliptical and abs

6:30am - 12 eggwhites and 2 yolks, 1/2 cup oats with 1tbsp honey, Multivitamin

8:30am - 1 scoop Dymatize Mega Milk with water

10:30am - Pro Complex shake and 1 TBSP Flaxseed oil

12:30pm - 10oz 93% lean ground beef with 1cup (Prepared) brown rice, and 2.5 cups broccoli

2:30pm - Pro Complex

4:30pm - 2 chicken breasts and 1/2 cup (prepared) Brown Rice

6:30pm - Train

8:00pm - Post workout shake - 2 scoops ON Whey and 1 scoop ON Glycoload, 10g Glutamine

9:15pm - 1/2 Pro Complex and 3 grams GABA

I drink 2-3 gallons water daily

[JMentis]

Accually since Olive Oil is an Essential Fatty Acid it helps with the absorbtion of protein. Also, in a bulking diet it helps add some extra calories.

Essential fatty acids are also hormone manipulators..especially after workouts.

[JStainless]

For a 175 pound male wanting to bulk, which meal should i lower the calories in order to get about 3400 cals?

Also, i like to make a meal plan, and eat that every single day to make it easier on myself, but im not to sure how well 6 full eggs will help cholesterol problems. What should i do in order to keep that lower, or is it alright to have 6 full eggs a day?

[CamaroTuner]

I read in this thread the "you can only consume X amount of protein at a time" statement. I've been reading this for years. I have seen numerous studies both in support and against the idea. So is there a "maximum" amount of protein you can consume at 1 time or this a bodybuilding legend?

I realize that protein consumption should be paced thoughout the day for various other reasons. This point though has confused me for years. Any answers are appreciated especially if they can be backed up with some type of research or information, not speculation.

[lightweight]

The cutting diet posted at the beginning is actually 3000 calories, not 2550

[dmorgan41178]

FYI
The USDA has an adobe Nutritive Value Handbook. It is off the chain with information.

http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf

awesome reference. very accurate

[Dredlock Rasta]

I heard when you cut up you should have no simple sugars in your diet at all because they increase insulin which causes you to store fat. This includes post workout meals. Instead you eat only complex carbs. What do ya'll think? Any merit?

[swatranger]

This meal plan is pretty awesome. I do have one question. Is it cool to substitute white rice for the brown?

[tattzandmuscles]

thank you guys for posting all of this good information, i adjusted the cutting diet that you posted and i am starting to see some results. i appreciate all of the good information. keep up the good work.

[Jr. Yates]

yeah the cutting diet is awesome.

[pobrecito]

Cutting Diet
2,550 Calories

This cutting diet is based on a 200 pound male.

Meal #1 (Largest Meal of the Day)      
6 Egg Whites
2 Whole Eggs
1 Cup Oatmeal                  
1 Banana
Multi Vitamin/Mineral Supplement

Protein = 36 grams
Carbs = 45 grams
Fat = 13 grams
Total Calories = 515

Meal #2
3oz Sirloin Steak
8 oz. Sweet Potato
4 oz White Tuna

Protein = 70 grams
Carbs = 56 grams
Fat = 8 grams
Total Calories = 380

Meal #3
1 Cup of Brown Rice (Cooked)
4 oz Chicken Breast
1oz Peanuts

Protein = 49 grams
Carbs = 55 grams
Fat = 17 grams
Total Calories = 560

Meal #4 (Pre-Workout)
ON MRP
1 Rice Cake (with cinnamon)
1 Banana

Protein = 46 grams
Carbs = 47 grams
Fat = 4 grams
Total Calories = 417

Meal #5 (Post-Workout)
2 Scoops ON 100% Whey
2 Tablespoons of Glutamine
Multi Vitamin/Mineral Supplement
8oz Apple Juice
1 Rice Cake (with cinnamon)

Protein = 62 grams
Carbs = 80 grams
Fat = 3 grams
Total Calories = 615

Meal #6
Salad with fat free Dressing
4 oz. Chicken Breast

Protein = 36 grams
Carbs = 12 grams
Fat = 3 grams
Total Calories = 221

Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160

Note:
Cardio for 30min at least 5 times a week

Thanks to Jackel for his hard work in putting together this diet.

Well, I would alter this diet slightly.

Meal #1
12 egg whites
2 egg yolk
2 tbsp natural peanut butter

Meal #2
10-14 oz. chicken breast
2 tbsp NPB or 1 tbsp EVOO

Meal #3
same as meal #2

Pre-workout meal #4
1-2 cans tuna in water or 10-14oz chicken breast
brown rice pasta or brown rice or oatmeal or sweet potato. Amount of carbs is at your discretion, however many you need to get going for workout.

Post-workout #5
2 scoop ON Whey
40-80g dextrose

Meal #6
7oz chicken breast (typically 1 from Tyson)
1/4cup walnuts or almonds or 1 tbsp EVOO or 2tbsp NPB

Meal #7
12 egg whites, 1-2 egg yolk
2tbsp NPB



just my opinion

[ali23]

on the beginning sample cutting diet, what do I do on non-workout days?? Stick with the same template?? Same carbs, protien, fat, cals etc... cuz theres a pre and post workout meal.

[bigally]

No doubt a lot of hard work & experience went in to designing these menus.  So...the question is....just what kind of visible & measurable difference can one see in the mirror injesting this 'cutting' menu?  Of course presuming that one has the knowledge & does execute?..........having intermediate to high level of weight training & cardio?

[Lugar]

how much would u cut the cals for  165 6 foot male with a large frame trying to put on lean mass?  no cardio...3500 calsb cut the proteib?  also fats prebed are a must and nix the fats post workout

[FinnPilot]

I'm going to give this diet a try, but i have a few questions
I weight 202 (and i'm natural), so i think this should work fine. Now my first question is, and this is probably a really stupid question, but since i'm starting a DC training in couple of days, and i'm only working out 3 times a week, should i still keep those pre w/o and post w/o meals during off days? Also, since in DC, the protein req. is quite high, i should probably increase protein amount a little (your diet totals about 300g)?
And how do you feel this particular diet suits DC training in the first place?

[Cleanest Natural]

Here's my bulking diet...

Breakfast :75 gram proteinshake with 2 bananas

Lunch : 1 large pizza

Afternoon meal : pasta and chicken

Dinner : pasta and chicken legs...

[Thin Lizzy]

Maybe because I'm 40 and natural, but I don't think that cutting diet would make me lose much fat. As you get older, the carbs seem to hit you harder. Until I cut the carbs to 100 grams a day or less, the fat just doesn't come off.

[candidizzle]

hmmmmm...
both of those diets seem to contain to many calories..
and the bulking diet has you consuming too much prtotein at one time, cutting diet has too many carbs.


no mention of a ketogenic diet or a high fat low carb bulking diet???

[coltrane]

hmmmmm...
both of those diets seem to contain to many calories..
and the bulking diet has you consuming too much prtotein at one time, cutting diet has too many carbs.


no mention of a ketogenic diet or a high fat low carb bulking diet???

a cutting diet doesn't mean no carbs Candizzle!  Once again...you need carbs to stoke your metabolism!  The keto diet is swell at first, but isn't as effective and causes much tissue breakdown if preformed too long.  This cutting diet is right on.  I know that all those carbs seem counterproductive, but they're not...

granted you wont get "ripped" enough for a show, which entails a different prep plan, but you will lose bf.

[coltrane]

my only problem w these diets are that they seem void of veggies

[Slintowin4424]

Please dont tell me your using Apple Juice when their are products like Vitargo out

[coltrane]

Please dont tell me your using Apple Juice when their are products like Vitargo out

i still use the grape juice post workout.....explain to me how vitargo is just that much better (not sarcasm..really wanna know)

[candidizzle]

vitargo, i believe, is a very unique type of carbohydrate that digests as quickly as the high glycemic carbs dextrose and maltodextrin; yet it is complex in its nature and thus doesnt result in the huge insulin spike?

i am not sure, but i THINK that that is why vitargo(waxy maize) is so highly touted.

in my opinion both are unneeded..replenishing glycogen with whole food sources is just as anabolic as doing it within the first 20 minutes of exercise, and you let your body burn large amount sof body fat post exercise when you dont spike your insulin way up right after your done lifting...   the complexity of whole foood carbohydrates keeps insulin very low, and allows for your body to rely almost soley on storeed bofy fat for energy for a long stretch of time where all of the carbs you eat are being shuttled into musclular glycogen stores and all the protein you eat is being rapidly synthesized into new muscle tissue.. but a spike in insulin will prevent this from occuring.

[kittom]

I am all for the protein diet and cardo workout; however; I just can't break away from a hot cup (3 actually) of dark rich coffee with 2 teaspoons of sugar and a splash of whole milk... additionally, as now in the winter down season, I really enjoy 2 cups of Hot Chocoloate with a pinch of cinnmon.. killer for the diet..but man it tastes good..any suggestions as a supplement?