My 2008 Cut Diet

Over the last year I have put on more body fat than I had hoped. Although I do eat clean 95% of the time, the excess calories have lead to some unwanted weight gain.

Starting Jan 7, 2008, I am going on an 8 week cut diet. I will be trying to drop about 15 lbs of body fat and then will return to my normal diet.

I got the diet from a book called Game Over: The Final Showtime Cut Diet You'll Ever Need. I have seen some examples of people who have used it with great success. Although I am not dieting for a bodybuilding show, I am hoping for the same success.

I have listed the exact diet below. I will follow it exactly for 8 weeks. No missed meals. No cheat meals. Only what is listed.

* After week 2 (1/21/2008) I made the following adjustment to my diet:

• Meals 5, 6, and 7 - I removed 1/2 cup Brocolli.
• Meals 6 and 7 - I removed 6 almonds.
• From the Carb Meal - I removed 1Tbsp Honey and 1 Tbsp Peanut Butter.

* After week 3 (1/28/2008) I made the following adjustment to my diet:

• Meal 3 - I removed 1/2 cup of Brocolli.
  
• Meal 6 - I removed 1 oz Avacado.

* After week 4 (2/4/2008) I made the following adjustment to my diet:

• Meals 5, 6, and 7 - I removed 1/2 cup Brocolli.
• Meal 5 - I removed 1 oz Avacado.
  
• Meal 7 - I removed 6 Almonds.
• From the Carb Meal - I removed 1 Tbsp Honey.

* After week 5 (2/11/2008) I made no adjustments.

* After week 6 (2/18/2008) I made no adjustments.

* After week 7 (2/25/2008) I made the following adjustment to my diet:

• Meals 3 and 4 - I removed 1 cup Brocolli from meal 3 and 1/2 cup from meal 4.
• Meal 3 and 4 - I removed 6 almonds from each meal.
• From the Carb Meal - I removed 2 ounces sweet potatoe.

* After week 8 (3/3/2008) I made no adjustments.

* After week 9 (3/10/2008) I made no adjustments.

* After week 10 (3/17/2008) I made no adjustments.

Here is my Cut Diet as it looked at the start.(the above adjustments have been made since):

Meal 1

• 6 egg whites
  
• 2 whole eggs
  
• 2 oz grilled chicken
  
• 1 cup steamed broccoli or asparagus or green beans or spinach
  
• 2 tbsp peanut butter or 18 almonds or 3 oz avocado
  
• 8 oz (peeled) ruby red grapefruit

Meal 2

• 2 scoops ON Whey Protein Power + 10 grams Glutamine
  
• 1.5 cups steamed broccoli or asparagus or green beans or spinach
  
• 2 tbsp peanut butter + 12 almonds or 30 almonds or 5 oz avocado
  

Meal 3

• 7 oz chicken or halibut or sirloin fillet or tuna(albacore packed/canned in water) or lean turkey breast
  
• 2 cups steamed broccoli or asparagus or green beans or 2 cups letttuce, 1/2 cup tomato and 1/2 cup cucumber
  
• 2 tbsp peanut butter + 12 almonds or 30 almonds or 5 oz avocado
  

• 2 scoops ON Whey Protein Powder + 10 grams Glutamine
  
• 1.5 cups steamed broccoli or asparagus or green beans or spinach
  
• 2 tbsp + 2 tsp peanut butter or 24 almonds or 4 oz avocado
  

Meal 5

• 7 oz chicken or halibut or sirloin fillet or tuna(albacore packed/canned in water) or lean turkey breast
  
• 2 cups steamed broccoli or asparagus or green beans or 2 cups letttuce, 1/2 cup tomato and 1/2 cup cucumber
  
• 3 oz avocado and 12 almonds
  
• 8 oz (peeled)ruby red grapefruit

Meal 6

• 7 oz chicken or halibut or sirloin fillet or tuna(albacore packed/canned in water) or lean turkey breast
  
• 2 cups steamed broccoli or asparagus or green beans or 2 cups letttuce, 1/2 cup tomato and 1/2 cup cucumber
  
• 12 almonds and 3 oz avocado
  

Meal 7

• 7 oz chicken or halibut or sirloin fillet or tuna(albacore packed/canned in water) or lean turkey breast
  
• 2 cups steamed broccoli or asparagus or green beans or spinach
  
• 4 oz avocado or 24 almonds
  

Protein - 350 grams = 1400 calories

Carbohydrates (Not including Carbohydrate night) - 150 grams = 600 calories
Fat - 165 grams = 1485 calories

Total Calories - 3485 Calories - NON-carbohydrate night
Total Calories - 4140 Calories - Carbohydrate night

Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order.

1.

1.5 cups steamed green beans or asparagus

2.

1 cup oatmeal (measured dry then add water and micorwave)
4 tbsp raisins
2 tbsp honey
4-6 packets splenda for sweetening
1 tbsp Benecol or Smart Balance butter spread used in oatmeal

3.

12.2 oz sweet potato
2 tbsp peanut butter or almond butter
4 -6 packets splenda for sweetening

As you can see it is pretty repetitive in what you eat. It does allow for a few option for where you get your protein, veggies, and fat from.

I will mostly be sticking to chicken for my protein, either broccoli or asparagus for the veggie, and almonds and avocado for the fat.

Questions? Comments? Suggestions?


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