Basically, I am taking in equal ratios of carbs to protein for 4 meals and then the last two meals I cut out carbs. The starchy grouping includes: potatoes, rice, grains, spaghetti, pasta, and wholemeal bread. A larger person training for maximal muscle size can adjust his or her diet for greater protein and complex carbohydrate consumption; a smaller person training for moderate size would need a little less. Protein will stay the same typically no matter what day it is. Men often sit well below 10% body fat and women can drop down close to 12%, if not a little lower in some cases. I personally recommend, and as noted in this program, a simple sugar formula combined (to be discussed in greater detail in the supplement section) with a serving of whey protein directly after training for effective results. When we talk nutrients as they relate to health, fitness and bodybuilding, generally we refer to the big three: protein, carbohydrates and fats, the macronutrients. I am about to start a 12 week cutting program. You have to eat to lose weight; don't think skipping meals is going to make you lose weight faster. I feel a person should eat 4 to 6 balanced meals a day which speed your metabolism up and keeps you satisfied throughout the day. This stage will get you conditioned and in top shape. Anyone can be shredded if they want to be. Over the years a debate has raged regarding exactly how much protein a hard training strength/bodybuilding athlete should consume. Switching diet and training in the middle of your cut will prevent your body from adapting and you from getting bored or frustrated. Simple carbohydrates are included in this diet in the form of an energy drink directly following training for rapid energy replenishment purposes. Also, try to eat smaller, more spread out meals. In that case, good news: We’ve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition. It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. Yes someone could drop 5-10 lbs in a week or two, but how much of that is going to be fat and how much is going to be muscle? Finally the off days you would see another drop in carbs to about 50 grams a day and would keep them in your first meal of the day. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Hardcore Diet Plan – 12 Weeks to a Cut and Ripped Physique. I have personally found that eating one hour before training will provide more energy than eating two hours out. No one said it would be easy. This micro-trauma, essentially the destruction of muscle-tissue, requires sufficient protein to rebuild the muscle to greater levels. The number one reason people do not progress, as they should be when seeking bodybuilding results, is usually nutrition-related. The following plan includes a good balance of proteins, carbohydrates and fats, along with valuable vitamins and minerals to support gains in muscle and performance. Foods to eat at this time can include vegetables of any kind, two pieces of fruit, low fat cottage cheese with carrots, oatmeal and whey protein, or whole meal sandwiches with chicken or beef. This will ensure that you have sufficient amino acids for the maintenance and building of muscle, even as you are in a caloric deficit. The only real difference is the amount of added cardio. It must be stressed that the following plan is an example of what a typical day's eating could consist of. Sure lifting and cardio are just as important - but without a solid meal plan, you're selling yourself short and keeping your goal at a further distance. With summer comes less clothing - and that shouldn't scare you! Whatever you do, don't skip meals! Insulin spike? When aiming to get in all your meals, it is important to have all the foods that comprise your diet readily available. #1 – Stop eating out. I changed my preparation from a mere 4-6 weeks of dieting and cardio to 8-12 weeks and that made a major difference in my physique. Not a good idea as the body will need to adjust to a different way of eating and even if it does adjust the athletes will need to resume their diet once again and this will be much harder if they deviate for two days. While cutting you need to eat meat, fish, eggs, and vegetables. You would want to split these number up into your 6 meals relatively equally giving you: Now on your other workout days, you will drop the carbohydrate intake to about half and up the fat content. I am not going to recommend you take fat burners during this first 12 weeks because your probably will lose enough weight before you need that in the beginning. Get your diet clean and in order. 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