Perfecting that Zac Efron-esque beach body takes some time and dedication. So ask yourself: If I were to go to a beach next week, would my body be ready for showtime?
If your answer is “no”—or “not quite,” or “almost”…or anything other than, “Dude, the beach isn’t ready for my body”—then you’re probably searching for a way get lean. 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.
This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. Figure Olympia. Stern knows more about fueling fit bodies than practically anyone. All the recipes and tips below are borrowed from The Bodybuilder’s Kitchen and frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. 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.
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Lose Fat
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4 Supplements to Help You Keep Muscle During Cutti...
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<p class="article__subtitle">Bulking season is over, and now it's time to cut. Keep that hard-earned muscle while dropping fat wi...</p>
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<p class='slide-count'>1 of 7</p><img width="1109" height="614" src="/uploadfile/2024/1217/20241217183419603.jpg"><p class="photo-credit">VGstockstudio</p>Cutting 101
As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. This is achieved primarily in the kitchen through careful macronutrient manipulation.
Essentially, you want to keep protein intake high and to strategically plan carbohydrate-rich meals around the times when you’re most active. 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. You’ll be running a slight caloric deficit to encourage fat loss, which will reveal your muscle. Overall, macro ratios average 20% fats, 40% carbs, and 40% protein.
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What to Expect
First, don’t cut for more than one or two months—if you do, problems like yo-yo dieting, a decreased metabolic rate, and muscle loss can occur. On the plus side, reducing caloric intake should create noticeable physique changes within a couple of weeks.
You’ll face two main challenges in a cutting phase: increased hunger and a possible decrease in metabolism. You can combat these issues by eating more lean protein and vegetables, as they’re harder for your body to convert into fat, and protein has a satiating effect. Also, fill a smaller plate with colorful foods. We eat with our eyes, so you’ll be more eager to dig in, and the small plate will trick your brain. Lastly, never starve yourself lean. Stick with the plan, and the results will roll in.
Muscle & Fitness Magazine
The Formula for Cutting
- Breakfast: Starchy carbs, protein
- Snack: Fats, protein
- Lunch: Carbs, protein
- Snack: Carbs, protein
- Dinner: Fats, protein
Check out the following slides for your grocery list and some cut-friendly recipes.
Stokkete
Shopping List
Stock up on these items at the grocery store when you’re leaning down:
Starches
- old-fashioned oats
- prerinsed quinoa
- basmati rice
- brown rice
- sweet potatoes
- russet potatoes
- chickpeas
- pumpkin puree (not pumpkin pie filling)
- black beans
Proteins
- large eggs
- liquid egg whites
- Greek yogurt
- 1% cottage cheese
- a whole chicken
- 99% lean ground turkey
- medium shrimp
- lean ground beef
- tilapia and cod fillets
- pork tenderloin
- cans of tuna
- boneless
- skinless chicken breasts
Fruits and Veggies
- navel oranges
- white onions
- broccoli
- fresh baby spinach
- chopped kale
- frozen riced cauliflower
- fresh cauliflower
- cabbage
- acorn squash
- watermelon
- cantaloupe
- avocados
- apples
- zucchini
- yellow squash
- beefsteak tomatoes
Other
- coconut oil
- whey protein powder
- powdered stevia
- unflavored almond milk
- almond flour
- powdered peanut butter,
- low-sodium chicken broth
- natural almond butter
- unsweetened cocoa powder
- jarred minced garlic
Brian Klutch
Recipe 1: The Elvis Shake
Channel the King with this delicious, low-cal peanut butter and banana shake.
Get the Elvis Shake recipe here.
Brian Klutch
Recipe 2: Tex-Mex Fajitas
Ready in about 30 minutes, these are perfect for a healthy weeknight meal.
Get the Tex-Mex Fajitas recipe here.
Brian Klutch
Recipe 3: The Ultimate Low-Cal Feast
This entrée features lightly seasoned cod and a tart and citrusy charred tomatillo salsa. Complementing this meaty fish are hearty beefsteak tomatoes and spiced-up sweet potatoes—two pre-workout powerhouses that aid recovery.
Get the Broiled Cod With Charred Tomatillo Salsa recipe here.
Get the Rosemary Beefsteak Tomatoes recipe here.
Get the Coconut Cayenne Smashed Sweet Potatoes recipe here.
The Macros:
- 302 calories
- 29g protein
- 41g carbs
- 2g fat