Overall, macro ratios average 20% fats, 40% carbs, and 40% protein. Learn how to cook delicious healthy meals and snacks! Email: click here. Now I am not saying to take this to heart and you can just start eating foods you feel are ok and adding them into your regimen. Just eat CLEAN and drink WATER and train HARD. newsletter subscribers! Success! Hope this helps. So if you want to strut proudly and sveltely on the beach (or anywhere else) come summertime or your mid-winter tropical getaway, read on. Learn from the experts in the business! Recommended reading: here’s an entire article detailing GSP’s training diet. Keep that hard-earned muscle while dropping fat wi... As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. If your calorie intake is more than your calorie output then you'll gain fat. No. And schedule your cheat meals. It changes every contest season depending upon how my body responds and typically I will have to change my macronutrient intake as I get further into the prep. Build muscle, lose fat & stay motivated. Join 500,000+ newsletter subscribers! Always consume excellent quality foods to be at your best, both mentally and physically. I have little fat. If you want to learn how to be successful in natural bodybuilding, read the book “The tortoise and the hare.” The tortoise wins every time. 155 to 185. needless to say i was just starting out so some of it was beginner gains but. The only fruits I'll eat are pineapple and maybe bananas in peak week (more for the potassium than anything). Try to stay consistent with your dieting, sometimes it is ok to have a cheat meal, but make sure it is reasonable and doesn’t effect all your hard work. Another important ingredient is Water, and I would drink around 1.5 to 2 gallons a day! Get the Coconut Cayenne Smashed Sweet Potatoes recipe here. My contest prep diet I try to match my protein to my body weight, so it may start a little high around 210 grams per day, and then gradually decrease as I drop weight - but never going under around 190 grams per day. Figure Olympia. I would also have a cheat day once a week where I allow myself to eat anything, and also a day when I would throw in a steak for the red meat to help energize my muscles. Learn how to get order discounts and FREE fitness gear! This way, you’ll have the energy you need to train hard, and you’ll still have the nutrients needed to replenish fuel stores in muscles for recovery. One thing people are afraid of I see are natural fats. In order to achieve the ultimate condition that my body could achieve without losing too much muscle mass, nutrition is definitely the number one ingredient for getting that desired look. M&S writers is a collection of all the other writers that have published content on Muscle and Strength. As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. I take in about 350 grams of carbs per day. 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. Eat to win! Glutamine is, primarily, a muscle repair tool. Give us a typical day in your cutting diet: Meal 1 : 10 – 12 egg whites, w/ ½ cup of oats. Great interviews,it would be really helpful if you could interview some vegan or vegetarian bodybuilders,as I am a vegetarian it would be of great help to me. I also have 2 days per week where I will moderately increase carbs to 300-350g while simultaneously lowering fat and protein by about 10%. We eat with our eyes, so you’ll be more eager to dig in, and the small plate will trick your brain.