There are so many different nutrition plans and diets that work for cutting, but which one is the best? The correct answer is: the one you can stick to! That's why my meal plan is very simple and straightforward. There's no counting calories and no complex formulas.
After you read my article, if you way to take it to the next level and really transform your nutrition, I suggest you take my Course, "Roberto's Nutrition and Meal Prepping Made Simple." I'll teach you how to transform your nutrition and accomplish your nutrition goals.
Let's start with water, since this is a crucial area that most people overlook. You HAVE to drink 100-120 ounces of water each day. A few of the benefits you'll get from drinking enough water each day is increased physical performance, help controlling your appetite, increase in your metabolism, higher energy levels, and increased brain function. I always have a water bottle nearby and ensure I keep drinking throughout the day.
When it comes to meal, follow these guidelines:
- Eat 6-7 times per day every 2-3 hours (exception: eat your post workout meal 30 minutes after your post workout shake).
- Your post workout shake counts as a meal, so if you have a rest day from the gym, you will only eat 6 meals.
- Your first meal should be IMMEDIATELY upon waking.
- Eat lean proteins and whole grain carbohydrates
- Stay away from additional fats (such a nuts and oils).
- Stay away from sugar (including fruits and lactose).
- Each meal should be a palm sized portion of lean protein, a fist sized portion of whole grain carbohydrates, and a fist sized portion of vegetables. (exception: the last meal of the day should only be protein and vegetables, NO carbs)
- If your food is too bland add some spices such as Ginger, Cayenne Pepper, or even Salt.
- If your weight loss begins to slow, start to slowly decrease the amount of carbs you consume each day.
Recommended Food List:
Here is a sample of my cutting daily nutrition:
Meal 1:
- Egg Whites
- Oatmeal
- Daily Vitamin Pack (antioxidant, multivitamin, probiotic, EFA, C0Q10) [note: essential foundational health building blocks]
- 2 x Omega 3 Pills (2500mg) [note: I use this because I don't like eating fish. If you eat 4 servings of fish per week, you don't need it]
Meal 2:
- Skinless Chicken Breast
- Brown Rice
- Brussel Sprouts
Meal 3:
- Shrimp
- Sweet Potato
- 1 x serving of Opti-Greens [note: since I cut out fruit from my diet, and I don't like to eat vegetables every meal, I need to supplement.]
Meal 4 (pre workout):
- 2 x scoops Sustained Assimilation Whey Protein [note: you can have a whole meal here if you prefer, I just feel that the shake is easier on my stomach before my workout]
Meal 5 (post workout):
- 1 x scoop low-temperature processed, Hydrolyzed Isolate Whey Protein
- 1 x scoop high glucose, monosaccharide Carbohydrate
Meal 6:
- Skinless Chicken Breast
- Brown Rice
- Green Beans
Meal 7:
- Lean Steak
- Broccoli
Nutrition is such an important part of cutting, that if you don't stick to a nutrition plan, you won't see the results of your hard work in the gym.
When it comes to supplements, they are ONLY necessary for your post workout nutrition (Click HERE to read my other blog post explaining why). The rest of the time, supplements just make your life more efficient and convenient (i.e. they fill gaps in your nutrition).
All of the supplements that I recommended to fill various gaps, I personally use and swear by. If you do decide to use what I use, PLEASE use my links above. By using my links, you'll get free shipping and be assigned to my Team, where I can give you all the fitness, nutrition, and supplement advice you want. Additionally, if you're not completely satisfied, you'll be refunded 110% of your money.
Feel free to ask any questions in the comment section below or email me at: rjportalesfitness@gmail.com
I just discovered you but I really like what you have to say and you say it in such a kind and gentle way that the average person can relate to you