Jay Cutler's Pre-Contest Diet Plan

In this article, I explain Jay's diet philosophy, provide examples of how he composes his meals, and show you how his cardio is distributed throughout the week. Jay's preparation consists of three steps:

Step 1: Transition Phase

Week 20 to 15 (4 weeks) During these four weeks, Jay eats six times a day, every 2.5 hours, and eats the same thing every day. His training intensity also increases, and he trains faster with less rest between sets. He also tries to sleep more at night, preferably for 10 hours (which is why he only eats six times). During these first few weeks, the focus is mainly on cleaner eating and reducing carbohydrates, even eliminating simple carbohydrates altogether. This kick-starts fat burning. Week 16 to 13 (4 weeks) Here, he assesses his body fat percentage and sets his diet for the coming period. He keeps his calories constant and aims for 350 grams of protein and 500 grams of carbohydrates per day.

Example meal plan for these four weeks

Meal 1:	15 proteins (egg whites)
	2 whole eggs
	125 grams of oatmeal with a tablespoon of honey
	1 banana

Meal 2:	3 scoops NitroTech (his protein powder, 51 grams of protein)
	2 packets of sugared oatmeal (pre-packaged, packet is 45 grams)
	100 grams of honey (carbohydrates)
	295 ml (10 ounces) of Gatorade (30 grams, carbohydrates)
	6 rice cakes
	2 small jars of applesauce

Meal 3:	230 grams of fish
	370 grams of rice
	Vegetables

Meal 4:	3 scoops NitroTech
	2 small jars of applesauce
	185 grams of rice with 1 tablespoon of honey

Meal 5:	145 grams of shrimp
	Large portion of asparagus/broccoli/mushrooms

Meal 6:	3 scoops NitroTech 'soup' (crush a lot of ice, cold water and NitroTech)

Step 2: Zigzag Phase

Week 12 to 9 (4 weeks) This period mainly involves alternating high calorie/high carbohydrate days with low calorie/low carbohydrate days, with a medium day in between as a 'maintenance day'. On a low day, he eats between 250 and 325 grams of carbohydrates, about one gram per pound of body weight. Sometimes even less. To compensate, protein intake increases to about 425 grams on a low day. A low day always falls on a non-training day, in principle, every non-training day is a low day. The medium day falls on a training day. Protein intake between 350 and 375 grams, carbohydrates between 400 and 450 grams. Every fourth day is a high day. Carbohydrates between 700 and 750 grams, protein between 250 and 300 grams (carbohydrates take over). On high days, he eats no animal fats, only protein, fish, and protein powders. If everything is going too fast, he sometimes adds an extra high day. For example, if it needs to go faster, it could look like this: Free day: low First training day: medium Second training day: medium Free day: low First training day: medium Second training day: high For example, if it needs to go even faster, this is a good example: Free day: low First training day: low Second training day: medium Free day: low First training day: medium Second training day: high

Recommended low day

Carbohydrate intake: 0.9 to 1.2 grams per pound of body weight Protein intake: 1.5 grams per pound of body weight Fat: he doesn't count it Example for Jay's body:

Meal 1:	15 proteins (egg whites)
	125 grams of oatmeal with a tablespoon of honey
	3 scoops NitroTech
	Total: 80 proteins, 75 carbohydrates

Meal 2:	4 scoops NitroTech
	115 grams of cereal
	Total: 65 proteins, 80 carbohydrates

Meal 3:	350 grams of fish
	345 grams of rice
	Broccoli
	Total: 65 proteins, 80 carbohydrates

Meal 4:	3 scoops NitroTech
	120 grams of honey (carbohydrates)
	70 grams of Gatorade (carbohydrates)
	70 grams of table sugar (carbohydrates)
	Total: 65 proteins, 100 carbohydrates

Meal 5:	3 scoops NitroTech
	50 grams of Gatorade (carbohydrates)
	6 rice cakes
	2 jars of applesauce (carbohydrates)
	Total: 65 proteins, 90 carbohydrates

Meal 6:	240 grams of shrimp
	Large portion of asparagus/broccoli/mushrooms
	Total: 65 proteins, 0 carbohydrates

Step 3: Pre-Contest Phase

Week 8 to 1 (8 weeks) Starting from eight weeks before the competition, Jay follows a low-carb diet and starts doing 1.5 hours of cardio each day. He has one low-carb day, one medium-carb day, and one high-carb day. This is to ensure his body never gets too accustomed to a certain level of caloric intake. During this phase, Jay's primary focus is on maintaining muscle while losing body fat.

Example meal plan

Low carb day: Meal 1: Protein shake Meal 2: Chicken breast with vegetables Meal 3: Fish with vegetables Meal 4: Protein shake Meal 5: Steak with salad Medium carb day: Meal 1: Protein shake Meal 2: Chicken breast with brown rice Meal 3: Fish with sweet potato Meal 4: Protein shake Meal 5: Steak with quinoa High carb day: Meal 1: Protein shake Meal 2: Chicken breast with brown rice and vegetables Meal 3: Fish with sweet potato and vegetables Meal 4: Protein shake Meal 5: Steak with quinoa and vegetables As the competition date approaches, Jay gradually decreases his carbohydrate intake while increasing his protein and fat intake. This helps him to get rid of any remaining water weight and achieve maximum definition on stage. It's important to note that this meal plan is tailored specifically to Jay Cutler's needs and may not be suitable for everyone. It's always best to consult with a nutritionist or dietitian before making significant changes to your diet.