I’ve done updates throughout this cutting process on where my calories are and where my macronutrient breakdown is, but I haven’t ever actually broken down each one of my meals to give you an exact look at the calories and macros.

So that’s what I’m here to do today!

I understand that oftentimes people don’t want to do their own trial and error. They don’t want to get criteria and figure out what works best for themselves. What a lot of people want to do is find someone else’s successful strategy and copy it.

This isn’t always the best strategy. Quite honestly, it’s most often not.

However, I think there’s value in providing details on what’s worked for me in order to potentially spark ideas for you guys.

So, with that said, here’s exactly what my diet looks like Monday-Friday during this cut.

Breakfast:

• Millville Breakfast Bar (180 calories — 17g carb, 10g fat, 10g protein)
• 1 Scoop Cytosport Protein, Shake (130 calories — 3g carb, 1.5g fat, 27g protein)
• 5g Creatine Monohydrate
• Men’s One a Day multivitamin

Total breakfast macronutrient breakdown: 310 calories — 20g carb, 12g fat, 37g protein.

Lunch:

• 3 Cups of White Basmati Rice (300 calories — 70g carb, 0g fat, 6g protein)
• 10 oz Chicken Breast (275 calories — 0g carb, 2g fat, 60g protein)
• Medium Pink Lady Apple (72 calories — 19g carb, 0g fat, 0g protein)
• Organic Baby Spinach or Spring Mix (30 calories — 5g carb, 0g fat, 4g protein)
• 28g of Mexican Shredded Cheese Blend (110 calories — 1g carb, 9g fat, 6g protein)
• 1 Scoop Cytosport Protein, Shake (130 calories — 3g carb, 1.5g fat, 27g protein)

A note on my lunch macros: I actually eat two smaller lunches. Dividing the entire lunch out helps me feel fuller than having one large meal followed by an extended period of time without food. So, the amounts of rice, chicken, spinach mix, and cheese is cut in half for each meal.

Total lunch macronutrient breakdown: 917 calories — 98g carb, 14g fat, 103g protein.

Dinner:

• 2 Organic Eggs (140 calories — 0g carb, 10g fat, 12g protein)
• Fit N Active Flat Bread (100 calories — 17g carb, 2g fat, 9g protein)
• 1.5 Cups of White Basmati Rice (150 calories — 35g carb, 0g fat, 3g protein)
• 3.7 oz Chicken Breast (102 calories — 0g carb, 1g fat, 22g protein)
• 56g of Mexican Shredded Cheese Blend (220 calories — 2g carb, 18g fat, 12g protein)

A note on my dinner macros: Once again, I split this meal in two to stay full. I eat my eggs, flat bread, and some cheese after work/before my evening training session. Then after training, I eat my rice, chicken, and cheese to finish off my macros for the day.

Total dinner macronutrient breakdown: 712 calories — 54g carb, 31g fat, 58g protein.

Final Macros:

My goals are 175g of carbohydrates, 56 grams of fat, and 200 grams of protein.

With the meals I described above, my final macros are 172g carbohydrates, 57g fat, 199g protein. That’s a total of 1,939 calories.

That’s just about as close are you can get without hitting the numbers exactly, and that means it’s a pretty successful meal breakdown.

Hopefully this helps you get some ideas on how you can plan your meals precisely to hit your macros each day, whether you’re cutting, bulking, or maintaining. For me, by utilizing foods that are easy to portion — like rice, chicken, and cheese — I’m able to really fine tune my diet and hit my macros, nearly exact.

As always, thanks for reading!