CUTTING MEAL PLAN FOR A 170 - 190 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Whey protein 30 grams 120 24 3 1

PRE-WORKOUT Apple 120 grams 95 0 25 0

SHAKE

TOTAL 215 24 28 1

WORKOUT

Egg white 60 grams 32 8 0 0

Whole egg 100 grams 144 13 1 10

Whole grain bread 120 grams 160 8 28 0

POST-WORKOUT
BREAKFAST Jam 30 grams 83 0 21 0

Almond 20 grams 115 4 4 10

TOTAL 534 33 54 20

Chicken thigh, trimmed 170 grams 235 40 0 7

of visible fat

Brown rice 40 grams 147 6 26 2

LUNCH Asparagus 150 grams 51 4 9 1

Butter 5 grams 36 0 0 4

TOTAL 469 50 35 14
 CUTTING MEAL PLAN FOR A 170 - 190 POUND MAN

MEAL FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Turkey breast 170 grams 182 40 0 2

Black bean 30 grams 106 7 19 0

DINNER
Zucchini 200 grams 68 6 12 1

TOTAL 356 53 31 3

0% Plain Greek 220 grams 129 23 9 0

yogurt

PRE-BED SNACK Grape 150 grams 101 1 26 1

TOTAL 230 24 35 1

DAILY TOTAL 1,804 184 183 39

DAILY TARGET 1,800 180 180 40