Note: I don’t want to tell you exact amounts to eat or drink (for example: 8 oz. chicken breast or 12 oz. skim milk, etc). Rather, we just tell you the food or beverage and it is up to you to determine what is enough.  

As a general guideline you should never over-eat or drink to the point where you feel like throwing up to gain mass or depriving yourself of food or liquids to cut up. These are the absolute wrong ways to diet and will only hurt you in the long run. To gain mass or to get shredded you want to have at least 6-7 meals a day, but the two different diets is determined by how much you eat at one time. Even when you cut up, you need to constantly eat to supply your body with protein and to prevent your body from going into a catabolic state, in which it feeds off of itself in order to supply its body with nutrients. The more muscle you have, the more fat you will burn to maintain it. Furthermore, if your body knows that food is coming it will use that food as readily burned energy. When you don’t eat for long periods of time it stores that food as body fat to be preserved for food in a later time in the day. Often times it is not used as energy so the fat accumulates. 

Also, you should be drinking at least a minimum of 1 gallon of water a day. Whether you are gaining mass or cutting up, your water consumption should not change. Water is the one of the most important nutrients your body can get. In addition, try to incorporate a variety of juices (ex: orange juice, apple juice, vegetable juice, etc) into your fluid consumption to meet daily nutritional needs.

MP45 is the perfect step-by-step diet program that tells you exactly what to eat for every meal to get you looking lean and shredded in the fastest time possible. You also get a full workout program that details the most effective exercises to do. This is the type of nutrition and training followed by many of the world's top athletes.

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Cutting Meal Plan #1

Meal 1 (Breakfast): 3 egg whites with a cup of oatmeal

Meal 2 (Mid-Morning Snack): 1 scoop of whey protein in skim milk

Meal 3 (Lunch): 1 can of tuna on whole wheat bread with an apple

Meal 4 (Pre-Workout): 1 scoop of whey protein in water with a cup of fat-free yogurt

Meal 5 (Post-Workout): 2 scoops of whey protein in water with a cup of pretzels and a cereal bar

Meal 6 (Dinner): Chicken with a cup of brown rice and spinach salad (with a variety of vegetables)

Meal 7 (Pre-Bedtime): 2 scoops of casein protein with skim milk

Cutting Meal Plan #2

Meal 1 (Breakfast): 3 egg whites with a cup of fruit salad

Meal 2 (Mid-Morning Snack): Protein bar

Meal 3 (Lunch): Chicken with cup of mixed vegetables

Meal 4 (Pre-Workout): 1 scoop of whey protein in water with a cup of pretzels

Meal 5 (Post-Workout): 2 scoops of whey protein in skim milk with a cup of low-fat cereal in skim milk (preferably Total or Cheerios)

Meal 6 (Dinner): Salmon with a cup of brown rice and a cup of vegetables

Meal 7 (Pre-Bedtime): Bowl of cottage cheese with blueberries

Cutting Meal Plan #3

8:00 AM wake-up: 20 g Whey Protein + Blueberries (15 g carbs) + 2 Cups of Coffee

9:30 AM: 5 Egg Whites + 1 Yolk + 1 Package of Instant Oatmeal (20 g carbs) + Fiber One

11:30 AM: Handful of Almonds + Cup of Coffee

1:00 PM: Grilled Chicken Breasts + Olive Oil + Salad + Apple

3:00 PM Pre-workout (30 mins before lifting-cardio follows lifting): 30 g Whey Protein + Banana + 2 Cups of Coffee

5:30 PM Post-Workout (30 mins after completion of workout): 40 g Whey protein + 45 g fast-digesting carbs + 5 g glutamine

6:30 PM: Grilled Salmon + A little Brown Rice + Baked Sweet Potato + Mixed Vegetables with Olive Oil + 1 glass of Red Wine

8:30 PM: Handful of Walnuts

11:00 PM: Bowl of Lowfat Cottage Cheese (35 g protein) mixed w/ Milled flax seed

Cutting Meal Plan #4

Meal 1: Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water       

Meal 2: Nutrition Shake          

Meal 3: Grilled fresh tuna with broccoli and roasted new potatoes         

Meal 4: Nutrition bar  

Meal 5: Eye of round steak with sweet potato and green beans   

Meal 6: Cottage cheese with blueberries

Cutting Meal Plan #5

Meal 1: Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla)

Meal 2: Ready-to-Drink

Meal 3: Teriyaki salmon with cooked spinach and brown rice    

Meal 4: Nutrition Shake

Meal 5: Pork tenderloin with asparagus and baked potato

Meal 6: Cottage cheese with strawberries

Cutting Meal Plan #6

Meal 1: Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread       

Meal 2: Nutrition Shake          

Meal 3: Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap)

Meal 4: Ready-to-Drink          

Meal 5: Sushi made with brown rice, seaweed salad

Meal 6: Green salad with cottage cheese

Cutting Meal Plan #7

Meal 1: Scrambled egg whites, one slice whole wheat toast  

Meal 2: Ready-to-Drink          

Meal 3: Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado)     

Meal 4: Nutrition bar  

Meal 5: Tofu-vegetable stir fry with brown rice            

Meal 6: Cottage cheese and grapes

Cutting Meal Plan #8

Meal 1: Six egg-white omelet, oatmeal           

Meal 2: Nutrition Bar  

Meal 3: Turkey burger on whole wheat bun with lettuce and tomato      

Meal 4: Ready-to-Drink          

Meal 5: Grilled salmon with cucumber-dill dressing, green salad and baked potato      

Meal 6: Cottage cheese with an apple

Cutting Meal Plan #9

Meal 1: Egg-white pancakes (see Day 3); sugarless fruit spread        

Meal 2: Nutrition Shake          

Meal 3: Chili (made with lean ground turkey, kidney beans, salsa), green salad

Meal 4: Nutrition Bar  

Meal 5: Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta        

Meal 6: Cottage cheese and yogurt