NEW! For a detailed tour of my cutting meals, including photographs and how I prepare each meal, please see this article.

                 
                 
                 
  MON-TUE-FRI (WEEKS 1-?)              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Animal Pak (Universal) 16 1 0 0 0 0 3
8:00 AM 3 Udo's Choice Oil Blend Caps 30 3 0 0 0 0 0
8:00 AM 2 Cups (16 Oz) Egg Whites 240 0 0 8 0 0 48
8:00 AM 10 Oz. Red Potatoes 200 0 0 45 6.25 3.15 5.65
8:00 AM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
10:30 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
10:30 AM 7 Oz Boneless Chicken Breast 192.5 1.75 0 0 0 0 43.75
10:30 AM 6 Oz. Sweet Potato 146 0 0 34 5.25 6.75 3.5
10:30 AM 2 Cups Salad Greens 30 0 0 6 4 2 2
10:30 AM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:00 PM 4 Udo's Choice Oil Blend Caps 40 4 0 0 0 0 0
1:00 PM 8 Oz Grilled Shrimp 200 2.5 0 0 0 0 45
1:00 PM 1.5 Cups (cooked) Brown Rice 300 2 0 64 2 0 6
1:00 PM 1 Cup Broccoli 25 0 0 5 2 1 2
2:30 PM Pre w/o: 1 Scoops Beverly Glutamine 0 0 0 0 0 0 0
2:45 PM Weight Training              
2:45 PM During w/o: 2 Scoops Xtend BCAAs 0 0 0 0 0 0 0
3:30 PM 70g Waxy Maize 280 0 0 66.5 0 2.63 0
3:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
5:00 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:00 PM Animal Pak (Universal) 16 1 0 0 0 0 3
5:00 PM 6 Oz Eye Of Round Steak 270 6 1.5 0 0 0 48
5:00 PM 4 Oz. Red Potatoes 80 0 0 18 2.5 1.25 2.25
7:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
7:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
  TOTALS 2885.5 58.25 5.5 265 25 19.78 318.65
  PERCENT   18.17%   36.74%     44.17%
                 
                 
  WED-SAT-SUN (WEEKS 1-?)              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Animal Pak (Universal) 16 1 0 0 0 0 3
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 30g Nitrean (AtLarge Nutrition) w/ 1 Cup Water 110 1 0 2 0 0 24
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 4 Oz. Red Potatoes 80 0 0 18 2.5 1.25 2.25
8:00 AM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
10:30 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
10:30 AM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
10:30 AM 4 Oz. Sweet Potato 98 0 0 22.5 3.5 4.5 2.25
10:30 AM 2 Cups Salad Greens 30 0 0 6 4 2 2
10:30 AM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:00 PM 12 Oz Orange Roughy 270 3 0 0 0 0 57
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 1 Cup Broccoli 25 0 0 5 2 1 2
2:30 PM Pre w/o: 1 Scoops Beverly Glutamine & 2 Scoops Xtend BCAAs 0 0 0 0 0 0 0
2:45 PM HIIT CARDIO (WED & SAT, SUN OFF)              
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
3:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
5:00 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:00 PM Animal Pak (Universal) 16 1 0 0 0 0 3
5:00 PM 6 Oz Wild Sockeye Salmon 270 13 2.5 0 0 0 32
5:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
5:00 PM 1 Cup Broccoli 25 0 0 5 2 1 2
7:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
7:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
  TOTALS 2470 64.5 7 151 22.5 13.75 319
  PERCENT   23.50%   24.45%     51.66%
                 
                 
  THU (WEEKS 1-?)              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Animal Pak (Universal) 16 1 0 0 0 0 3
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 8 Oz. Red Potatoes 160 0 0 36 5 2.5 4.5
8:00 AM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
10:30 AM 6 Oz Boneless Chicken Breast 165 1.5 0 0 0 0 37.5
10:30 AM 8 Oz. Sweet Potato 195 0 0 45 7 9 4.5
10:30 AM 2 Cups Salad Greens 30 0 0 6 4 2 2
10:30 AM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:00 PM 8 Oz Grilled Shrimp 200 2.5 0 0 0 0 45
1:00 PM 2 Cups (cooked) Brown Rice 400 2.66 0 86 3 0 8
1:00 PM 1 Cup Broccoli 25 0 0 5 2 1 2
2:30 PM Pre w/o: 1 Scoops Beverly Glutamine 0 0 0 0 0 0 0
2:45 PM Weight Training              
2:45 PM During w/o: 2 Scoops Xtend BCAAs 0 0 0 0 0 0 0
3:30 PM 80g Waxy Maize 320 0 0 76 0 3 0
3:30 PM 45g Nitrean (AtLarge Nutrition) w/ 1 Cup Water 165 1.5 0 3 0 0 36
5:00 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:00 PM Animal Pak (Universal) 16 1 0 0 0 0 3
5:00 PM 6 Oz Eye Of Round Steak 270 6 1.5 0 0 0 48
5:00 PM 12 Oz. Red Potatoes 240 0 0 54 7.5 3.75 6.75
7:30 PM 45g Nitrean (AtLarge Nutrition) w/ 1 Cup Water 165 1.5 0 3 0 0 36
7:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
  TOTALS 2847 48.66 5.5 328.5 31.5 24.25 270.75
  PERCENT   15.38%   46.15%     38.04%