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Detailed photo tour of my 2009 cutting diet.

Tuesday, May 12, 2009 by  
Filed under Daily Blog


I’m feeling very good about how my workouts have gone lately. Despite being in a caloric deficit, my strength is increasing each week and I have plenty of energy in the gym. Even though I’ve been able to add weight to most of my exercises on a consistent basis, I’m still nowhere near as strong as I was at the end of my bulk. One day at time…

So this morning I’ve got a photographic tour of my 2009 cut meals. These pictures represent what I’ve been eating lately on a typical day. I’ll also talk a bit about how I prepare each meal. I hope you enjoy it!

MEAL #1, 8:00 AM: 16 Oz egg whites, 6 Oz roasted red potatoes, 1 Tbsp natural peanut butter

Meal #1

Meal #1

I add fresh cilantro, garlic, cumin, salt and fresh ground pepper to the egg whites and then cook them in a non-stick pan.

The roasted red potatoes are washed and then cut into bite-sized chunks. I hit the potatoes with a blast of olive oil flavored Pam, add some salt and pepper and then cook them for about 25 minutes in a convection toaster oven at 425 degrees (F).

The peanut butter is Smucker’s brand, and only contains peanuts and salt (be careful, many “natural” peanut butters contain sugar and other stuff).

By the way, I hate stirring the natural peanut butter up, but I’ve discovered a little trick that makes it much easier: I use a heavy-duty steak knife instead of a spoon! I use the knife to repeatedly stab down to the bottom of the jar; this gets the oil down into the peanut butter and helps to soften it up. I finish up by using the knife to stir the softened peanut butter. This procedure works quite well!

MEAL #2, 10:30 AM: 7 Oz boneless grilled chicken breast, 6 Oz. sweet potato, 2 Cups salad greens w/ 1/2 Tbsp olive oil (not pictured)

Meal #2

Meal #2

I ran out of salad greens, so you’ll have to pretend that they are in the picture. 🙂

I pierce the sweet potato with a fork a few times, and then cook it in my convection toaster oven at 400 degrees for about 50 minutes, turning once halfway through.

I like my chicken breasts pretty plain, so I just give them a quick spray with Pam (this helps give them a nice golden brown color and locks the juices in) and add salt and pepper. I cook them on a medium grill for about 20 minutes, 10 minutes per side. To save time I always prepare 4 breasts at a time, and then store the remaining 3 breasts in a large zip lock baggie.

MEAL #3, 1:00 PM: 8 Oz grilled shrimp, 1.5 Cups (cooked) brown rice, 1 Cup broccoli

Meal #3

Meal #3

I sometimes marinate the shrimp in a couple tablespoons of fat-free Italian dressing for about 30 minutes prior to grilling. They are quite good when prepared that way! I grill the shrimp over medium heat (on skewers) for a few minutes per side (don’t overcook!) I usually prepare 16 Oz of shrimp at a time, and then have the remaining 8 Oz the next day (cold).

I like Uncle Ben’s brown rice because it tastes great and cooks very quickly. I prepare the rice in a regular 3 quart saucepan: I stir 2 cups of rice into 4 cups of water, bring to a boil, reduce heat to 2.4 (of course stoves vary, so don’t bank on that number for your stove), cover, cook for exactly 20 minutes, turn the heat off and then let the rice sit (covered) for 10 minutes. This technique makes 100% perfect rice every single time. As you can see from the picture, I like a lot of fresh ground pepper on my rice. 🙂

The broccoli is Bird’s Eye frozen broccoli, which is my favorite brand.

MEAL #4 (post-workout), 3:30 PM: 60g AtLarge Nitrean, 70g waxy maize

Meal #4

Meal #4

Simple post-workout meal: 2 scoops of Nitrean and 70g of waxy maize blended with 15 Oz water and 7 ice cubes.

MEAL #5, 5:00 PM: 6 Oz grilled 96% lean ground beef, 8 Oz roasted red potatoes

Meal #5

Meal #5

I’ll either have eye of round steak or very lean ground beef for this meal. The ground beef patties are very simple to prepare: I add salt and pepper, and then cook them for about 5 minutes per side over a medium grill. I then add lots more fresh ground pepper, because that’s just how I do.

The red potatoes are, of course, cooked just like I described in meal #1.

MEAL #6, 7:30 PM: 60g AtLarge Nitrean, 2 Tbsp natural peanut butter

Meal #6

Meal #6

This is a perfect pre-bed meal. It’s also very easy to prepare, and after a long day that’s important because the last thing I feel like doing is cooking yet again. I just add the Nitrean and peanut butter to 12 Oz of water, toss in 5 ice cubes and blend. Awesome.

Well, I hope you liked the tour! Now it’s time for me to go enjoy meal #1. Have a great day!

John Stone Fitness Comments

2 Responses to “Detailed photo tour of my 2009 cutting diet.”
  1. Thanks for this, I have been following this for a couple of weeks now.

    On meal 1 – is that 16oz of egg whites total, or the whites from 16oz of eggs? I ask because 16oz (450 grams) of egg white would take about 10-11 eggs. Or have I just messed up the imperial to metric conversion?

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