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When I cut, I keep it simple. Taking in less calories is enough of a pain in the @ss, we don’t need to also be worrying about what to eat all the time.
I always tell people that once you know you cals and macros, you should develop a menu around that and eat the same thing every day. That’s what I do, and I know it’s what most other people do who have successfully reached shredded status.
Whether it’s boring or not is just not the issue. Whether it works is all that matters.
WHAT I EAT TO GET RIPPED ABS
So here’s what I do…
I eat 4 times a day (sometimes 3)
I imagine my plate has 3 sections:
- Protein source
- Carb source
I will switch the protein source up between:
- Any white meat
- Any red meat
- Or eggs
I will vary the carb source between:
- Kidney beans
- Brown basmati rice
The veggies will be comprised of a combo of any 2 of the following 4:
- Sliced Peppers
- Green beans
And that’s about it. I eat the same thing over and over again.
All my meat is cooked in advance and waiting for me in the fridge. My carb sources are also cooked in advance. And I use frozen veggies, which are ready to eat after 5 mins in the microwave – so I can have any meal ready to go in a few minutes.
NOTE: I also made a list of my top 20 foods to eat to get ripped. You’ll find it extremely helpful. If you would like access to the full list for free, just type in your email below.
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I stay pretty lean all year, so I don’t have to cut for more than 3 weeks at most (see my post How I Stay Lean All Year for more)
But in days gone by when it would take months, I would gradually reduce the size of the carb portion, reduce red meat and replace with white, drop dome yolks from the eggs, and use less butter or other high-fat sauces on the food. This is how I tapered my cals down over the weeks to ensure ongoing fat loss. I never stalled on a cut.
You MUST start with a higher carb and fat content and taper down over time. One of the main reasons most people fail is they start too low from the get-go and their metabolism crashes. They can’t lose any weight and they can’t reduce their calories any further without seriously starving themselves. For more on this, see my post: How To Never Stall Again.
If you’ve no idea on what your calories or macros should be, see my Total Six Pack Abs shredding system. It will also tell you how to train.
Questions? Comments? Ask me below or on the forum or facebook.
Keep it simple. Make life easy and eat the same thing. Results are MUCH more important than how “exciting” your food is.
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Very useful. I hadn’t considered cous cous or kidney beans before.
Great post Mark. After too many long cuts of 10kg or so, I never want to get like that again. I would rather just stay lean, in reality it’s not a 3 week cut though.
I seem to ruin myself on holidays, drinking a lot of beer and eating too much shit, every night.
Oh well, YOLO.
what about protein shakes post workout? do you consider that a meal or do you skip shakes when cutting?
@Joey. I consider a shake as a meal
@Jimmy. Yep. Totally not worth it. Staying lean all the time is much much better.
Hi mark, I dropped my kcal’s & carbs just over a week ago, How long should I wait to drop them down further?