Eat Well. Stay Lean. Feel Great.

Choose from these foods, track your calories, and you will be lean and feel great. Carbs are not bad if eaten in moderation and if they are of quality.

This is a very moderate cutting diet that will stress keeping muscle mass and reducing the stresses of restrictive dieting. I’m not saying this is the most efficient diet out there but it is doable. I got very lean eating this way last year and felt great, I am re-embarking on this plan now. Hopefully it may help someone out, and act as a resource for myself.
I am also assuming this diet is going to be used in tandem with a weight training split and at least 30-60 minutes of cardio per week.

50p/25c/25f is generally the breakdown, nothing profound.

Protein at 1.5g per lb of body weight.
Carbs at .75g per lb of body weight.
Fats at .30g pr lb body weight.

For example a 150lb person would eat
225g=900 calories from protein
110g=450 calories from carbohydrates
45g =400 calories from fat
This is a standard day’s diet NOT including a post workout Whey/Dextrose shake.


Food Choices:
Proteins
-Chicken breast
-Lean Steak
-Eggs and Egg-whites
-Tuna
-Skim Milk
-no/low fat cheese
-no/low fat cottage cheese
-Whey Powder
-Casein Powder

Carbs
-Oats
-Brown Rice
-Sweet Potato
-WW Bread
-Pita Bread
-Beans/Legumes
-Green Apples
-Bosc Pears
-FiberOne cereal
-Uncle Sam cereal

Fats
-Fish/flax oils
-Olive Oil
-Nuts
-Nut butter
-Seeds
-Mayo

Misc
-Splenda
-Artificially sweetened yogurt
-SF Jello
-Salsa/Hot sauce
-Whip Cream
-SF Ketchup
-Crystal Light
-SF Smuckers
-SF Gum

Supplementation is not necessary but is recommended.
No Ephedra alkaloids needed.

-MultiVitamin
-EFA’s
-Protein Powder and Dextrose
-Vitamin C and E
-ALA is a plus

What does an average days diet look like you ask?
8a-Eggs and Oats
11a- Apple and Cheese
2p-Tuna Pita Sandwich w/ Mayo
4p-Skim Milk
7p-Steak and Veggies
9p-Cottage Cheese w/ Nuts

There are many possible combinations but this is just one example. Notice Low carbs at Dinner time and bedtime snack.

Thanks Hansel, that simple layout was really something I was looking for. Im just starting to cut down and Im so confused with all the different approaches and ratio's. You also gave some good choices for food that I didnt know about also.

Your welcome.
Im glad you find this useful bro, I really like trying to simplify everything as much as possible and Im also happy to help out a fellow zonie. Hopefully it will serve as a nice resource for people just trying to eat clean and/or get cut.

well i like the breakdown, but a few foods need to be added/taken off...

Lactose products especially milk are a no no while cutting, not only because the bloat factor but milk has alot of sugar

fish needs to be added to proteins

those are good carbs, but when trying to cut down rice and sweet potatos arent good

Good plan hansel!
I've been doing this now too for 2 weeks since a truly keto diet although was good, I still lacked a certain something when training hard.

Last two weeks i've been at 45% protein 25% carbs and 35% Fat
and so far so great

I know alot of people bag T-mag but i like their articles and i'm pretty much following the principles of their dont diet diet

I eat 5/6 times a day and it looks like:

1. 40P 35C 10F
2. 40P 30C 10F
3. 40P 5C 15F
4. 25P 50C 1F (Post Workout Shake)
5. 40P 10C 25F (Usually steak or salmon with veggies)
6. 40P 5C 15F

or thereabouts
maybe the numbers dont add up to the percentages but i know they are usually within those boundries

An excellent post. Thanks for taking the time to work that out and share it.

I may try it for my maintenance once I get off keto - I'm going to the beach this weekend and I have been on a >20g carbs a day stint for almost 2 weeks. I gotta tell ya, if anyone is on keto and have hit a plateau, just reduce your carbs to next to nothing and it'll give you a jump start. It's working for me. Don't forget the fiber though...

So no milk guys? Wow, it is going to be hard choking down these protein shakes now. I have been drinking skim for a while, but I know that there is like 12g of sugar per serving. Damn I wish there was a sugar free milk, I dont get bloated too bad but Im trying to watch the sugar intake. And just to clarify, potato's and rice are out? Yet breads are a good source for the daily carb intake? I weigh about 235lbs so I figured (according to Hansels numbers) I should be getting in 352g of protein, 176g carbs, and 70g of fat a day. Im going to try to get most, if not all of those carbs in during the morning/afternoon. Any input from you experienced dieters would really be appreciated. Thanks again Hansel, where are you at in Az bro?

Everyone digests milk differently, I dont bloat from lactose and can digest it very well. Lactose is Low GI and really is not a problem as far as my diet is concerned.

Sweet Potatoes and Brown Rice are very good for cutting or bulking when eaten in the right amounts at the right times.

Pita bread is the best bread one can eat, very easy to digest and there are many brands out there with no/low sugar added to them. I eat Aunt Hatties Sugar Free 100% whole Wheat bread, its great.

That seems like alot of protein but I dont see a problem with it, you could do something closer to Babyfaced Assasins breakdown and eat less protein and more fat. It would be easier and more cost effective.

BlkWS6, I am in up here in Scottsdale. Only 2hrs away but in your WS6 probably closer to an hour, lol.

personally, i like my protein at 1.25g per pound of lean body mass.

Originally posted by HANSEL

Everyone digests milk differently, I dont bloat from lactose and can digest it very well. Lactose is Low GI and really is not a problem as far as my diet is concerned.

Sweet Potatoes and Brown Rice are very good for cutting or bulking when eaten in the right amounts at the right times.

Pita bread is the best bread one can eat, very easy to digest and there are many brands out there with no/low sugar added to them. I eat Aunt Hatties Sugar Free 100% whole Wheat bread, its great.

That seems like alot of protein but I dont see a problem with it, you could do something closer to Babyfaced Assasins breakdown and eat less protein and more fat. It would be easier and more cost effective.

BlkWS6, I am in up here in Scottsdale. Only 2hrs away but in your WS6 probably closer to an hour, lol.

Thanks again for taking the time to help me out Hansel. Ah Scottsdale! Man I heard it's beautiful up there. I have only really passed through it once, but I hear a lot of people rave about it. Although in comparison to Tucson, most places look real good I gotta hand it to you man, you know your stuff when it comes to a good diet and you even know what a WS6 is. Awesome.