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.
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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VGstockstudio
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.
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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.
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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
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Brian Klutch
Recipe 1: The Elvis Shake
Channel the King with this delicious, low-cal peanut butter and banana shake.
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.
