It has been over a year since I achieved my weight loss goal of 9% body fat last July. From there, I started lean bulking with the goal of increasing muscle mass and strength.
It was initially difficult to get my food intake back to normal, so I decided to gradually increase my intake over a longer period of time. At the same time, I have also increased the weight of my workouts from previous levels, and I am now able to bench press 10 reps x 3 sets at 175lbs consistently.
Since my current body weight reached 137lbs (from 132lbs last July )and my body fat percentage is now in the mid-14% range (9.7%), I have decided to try a mini-cut starting this week. I will likely cut my intake for at least a month to see how it goes.
Hence, I thought it would be a good opportunity to share the foods I eat during my cut and bulk phases.
In my case, I’m planning my meal plan assuming that my daily maintenance calories are around 2200kcal, 1500~1700kcal during a major cut (roughly 4–6 months) and 2400kcal when bulking (lean bulk, roughly 4 months).
My caloric intake per main meal and reasoning
Based on my past diet and weight transition history, I feel that a caloric intake of about 450kcal per meal is optimal. If you eat this amount for breakfast, lunch, and dinner equally, you get at least 1350kcal per day. Being aware of this level gave me the buffer to add another 150kcal when hunger became too irritating.
What I eat during my cut phase
The following is a sample of my main meals. Each meal is roughly around 450kcal. The contents vary slightly from brand to brand, so adjust the amounts as needed.
Breakfast: Omelet (2 eggs), spinach (100g), potatoes (100g), turkey bacon (available at Costco; 2–3 pieces).
Lunch: Chicken steak (just over 200g, chicken thighs), broccoli (100g), brown rice (one rice ball)
Dinner: Salmon (80g), asparagus (one to one and a half stalks), oatmeal (30g)
My take on snacks
Many people eat chocolate, and/or potato chips for snacks, which are obviously not the best bang for the buck in caloric terms. Here, it’s important to take into account the reasons why we prefer these products (i.e. salt and sugar cravings) and try to replace them with natural foods to achieve the same level of fulfillment.
Potato chips -> 100–200g sautéed potatoes (100–200 kcal)
Chocolate -> Chocolate-flavored protein + handful of blueberries + 3 big spoonful of yogurt (180–200 kcal)
Other snacking options include fruits like apple (100~200g)
What I eat during my bulk phase
Assuming that the calorie intake during the bulking period is 2400kcal, I feel that it is just right to divide the main meals into 4 portions per day during the bulk phase given the time required for protein absorption, etc., whereas the main meal can be divided into 3 portions per day during the weight loss period.
You may start by adding 100~200kcal worth of snacks three times a day. I personally recommend that you stop eating your main meals once you feel somewhat full so you won’t feel drowsy later.
The following are examples of my main meals and snacks. Each is roughly around 450kcal. Again, the contents vary slightly depending on the brand, so adjust the quantity as needed.
Breakfast: Omelet (2 eggs), spinach (100 g), potatoes (100 g), turkey bacon (2–3 pieces).
Snack: Apple (100–200 g).
Lunch: Chicken steak (just over 200 g chicken thigh), broccoli (100 g), brown rice (one rice ball)
Snack: 70% cacao chocolate (15 g)
Evening: Salmon (80 g), asparagus (1 to 1 1/2 stalks), oatmeal (30 g)
Snack: yogurt (130 g), blueberries (100 g)
Take advantage of meal-prepping
As you can see from the above list, I cook very simple meals and most of them are natural food products. So I meal-prep chicken steaks, salmon, and potatoes on the weekends and store them in their own Ziploc containers.
Meal prep eliminates the need to make a monthly meal plan, makes calorie calculation easier, reduces cooking time, and provides a clear breakdown of your food expenses. During my cut phase, monthly food expenses can be less than USD300. It will greatly help you save time and money.
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Stay awesome.
Eric
