Everything About Cutting Diet Plan for Bodybuilders

Bodybuilding cutting diet is common among fitness enthusiasts. Bodybuilders, sportspersons, fitness models, etc. vouch for shred diets as it helps them get leaner quickly. But can a cutting diet plan for bodybuilders help you achieve your fitness goals? As the name suggests, a cutting diet plan cuts down on your diet. It helps you shed that extra body fat while maintaining muscle mass. It concentrates on cutting calories while remaining high on proteins. It also closely tweaks the fats and carbohydrate intake. The result is a leaner physique and a well-toned body. However, people need to include resistance training and weightlifting into their daily routine to get that perfect shape.

Cutting Diet Plan Timing and Frequency

Interestingly, cutting diet plans are not long-term diet plans. They typically last for 2-4 months normally before occasions for which you wish to prepare and tone your body. While bodybuilders resort to it before competitions, models and fashion influencers go for a bodybuilding shred diet before an important photo shoot or glam event. Fortunately, you can resort to it as often as required.

How Does Cutting Diet Plan for Bodybuilders Work?

A bodybuilding cutting meal plan is tailor-made for each individual. Depending upon the actual requirement, a fitness trainer or dietician will chalk out a shed diet to meet your fitness goals. A bodybuilding cutting diet plan takes care of the following:

1. Monitoring Calorie Intake

Consuming fewer calories than what you burn leads to fat loss. The total number of calories to be consumed each day under a bodybuilding shred diet will be directly linked to weight, height, gender, exercise routine, and overall lifestyle. On average, a calorie deficiency of 500-1000 calories per day is recommended for a gradual weight loss. Opting for a higher calorie deficient diet will expedite weight loss but will lead to muscle loss too. Remember, the key is to lose body fat while maintaining muscle mass.

2. Calculating Protein Intake

Although a high protein intake is important for all diets, it is the key factor for cutting diets. This is because protein is the crucial building block required for muscle growth and recovery. A diet typically high in proteins ensures greater strength, endurance, and gain in muscle mass.

3. Calculating Fat Intake

Unlike all other diet plans that cut down on fat intake drastically, fats are an extremely important part of a bodybuilding cutting diet plan. In fact, in a cutting diet plan, almost 30% of the daily calories must be from fats. This is because fats are important for hormone production. Diets low on fats slow down the production of hormones like testosterone and IGF-1(growth hormone), which help preserve muscle mass.

4. Calculating Carbohydrate Intake

It’s the carbohydrates that keep the body going. The carbohydrates are converted into glucose which is then used as energy. Interestingly, if the carbohydrate intake is low, the body will burn stored fats to generate energy. When the body fats are also low, it derives energy by burning muscle mass. Therefore adequate levels of carbohydrates are required to preserve the muscle loss in a bodybuilding cutting diet plan. 

Helpful Tips for Crafting a Healthy Cutting Diet Plan

Protecting muscle loss is the key to a healthy cutting diet plan. To optimise the results and benefits garnered from a bodybuilding cutting diet plan, following tips can prove helpful: 

1. Choice of Carbohydrates – The source of carbohydrates plays an important role in cutting diet plans. Carbohydrates must be taken from fibre-rich sources like non-starchy vegetables. They are high on nutrients and help stay fuller for longer. Also, opt for low Glycemic index (GI) foods. So, if you are on a cutting meal diet plan, shun white rice, white bread, and pasta. Go for brown basmati rice, whole grains instead.
2. Say ‘No’ to Liquid Carbs – Although carbohydrates are important, liquid carbs are an absolute NO. Avoid sports drinks, colas, and other beverages that contain a high amount of sugar.
3. Hydration – Staying hydrated is important in a cutting diet. It makes you feel full and speeds up your metabolism. And water undoubtedly is the perfect drink. Unlike other beverages, water has no calories and artificial sweeteners. 
4. Keep Your Meals Ready Beforehand – Prepare your meals beforehand. Preparing meals just in time may increase temptation on unhealthy eating. So, prepare your meals ahead of schedule to keep on track.
5. Cardio Workouts – A bodybuilding cutting diet plan is incomplete and ineffective without high-intensity cardio workouts. Cardio exercises like weightlifting, aerobics, and resistance training will help you lose body fat at a faster pace.

Cutting Diet Plan vs Weight Loss Plan

The conventional weight loss plans are nowhere close to a cutting diet. Unlike weight loss plans which aim at cutting down calorie and carb intake to lose weight, in the cutting diet plan, the number of calories remains high and varies from person to person. The carbohydrate and protein intake are relatively much higher in cutting diet plans.

Also, weight loss plans work best in the long run. They help lose weight initially and then a sustained and regular eating pattern helps maintain the ideal weight. On the other hand, a cutting diet plan is a short-term plan typically followed before an event or occasion to shed that extra fat and get a leaner physique. A bodybuilding diet plan will last a maximum of 4 months.

Supporting a cutting diet with vigorous workouts is extremely important to reap results. Cardio, weightlifting, and resistance training thus form an important part of cutting diet plans. Lastly, cutting diet plans are mostly followed by bodybuilders and fitness enthusiasts. This helps them reduce their body fat percentage without losing muscle mass. 

Popular Eating Options in Bodybuilding Cutting Diet Plan

Depending upon how many calories that have to be consumed, one can choose from these popular eating options available under the bodybuilding cutting diet plan:

Breakfast Options 

1. Wholegrain porridge loaded with fresh fruits with a glass of protein shake (approximately 340 calories)
2. 4 egg whites with 2 slices of whole wheat bread (approximately 410 calories) 
3. Ham, mushroom, and spinach frittata (approximately 230 calories)
4. Shake with banana, blackberries, strawberries, raspberries, water + honey (approximately 130 calories)
5. Whey protein pancakes (approximately 111 calories per pancake)

Morning Snack Options

1. Banana (approximately 100 calories) 
2. Any single piece of seasonal fruit 
3. A handful of berries, grapes, or strawberries 
4. A handful of nuts (approximately 160 calories)

Lunch Options

1. Brown rice cooked with chicken and broccoli (approximately 300 calories) 
2. Brown rice with extra lean ground beef and cauliflower (approximately 300 calories)
3. Chicken wrap with tomatoes, cucumber, and a handful of olives (approximately 243 calories) 

Post-Workout Snack Options

1. Apple and almond butter (approximately 270 calories) 
2. A handful of almonds (approximately 160 calories)
3. Yoghurt (approximately  59 calories)

Dinner Options

1. Tuna steak, two sweet potatoes, broccoli, and asparagus (approximately 350 calories) 
2. Chicken burger with whole wheat bread + fried egg (approximately 500 calories)
3. A chicken stew cooked with quinoa and beans (approximately 330 calories)
4. Singapore noodles (approximately 415 calories)
5. Brown rice with beef stir-fry (approximately 400 calories) 
6. Low-calorie chicken korma cooked in yoghurt (approximately 376 calories) 

Conclusion

Cutting diet plans for bodybuilders are a cut above the rest. They accord the benefits of immediate fat loss without losing the all-important muscle mass. Thus, they work best for bodybuilders, fitness enthusiasts, and fashion models. Taking your recommended calorie intake and supporting it with a stringent workout regimen is the key. As a bodybuilding cutting diet plan depends entirely on personal requirements, it’s advisable to get it crafted by a trained and licensed dietician.