10 cutting meal plans

Get Lean, Keep Your Muscle

10 full days of eating that strip fat and hold your muscle. Enter your stats and your training time — you'll get your exact calories, and every plan clusters the carbs around your workout to fuel performance.

Step 1 — your numbers

Calories, macros & timing

Weight (kg)

Height (cm)

Age

Daily steps

Workouts / week

Usual gym time

Fill in every field with real numbers.

Your cutting target

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Maintenance ≈ — cal · a deficit you can actually hold

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Protein

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Fat

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Carbs

Protein capped where it matters, fats kept moderate and eaten away from training, and your carbs — the rest — loaded around your workout: a complex-carb meal 2 hours before, a spoon of honey 40 minutes before, and carbs again after. That's what fuels your sessions and holds your muscle while the fat comes off.

Training early? A full carb meal 2h before means eating at dawn — not realistic. So just have the honey before, and make your post-workout meal the big carb load. Carbs still land around your session.

Training late? Keep your post-workout meal light — a shake or something small — since it's close to bed. Your pre-workout carbs already did the fuelling.

Step 2 — pick a day

Your 10 plans

Rotate these so you never get bored. Calculate above and each one re-times its carbs to your gym slot. Tap a plan to open it.

Now the part a plan can't do

Want it dialed in for you?

These get you eating right. But your exact numbers, your carb timing down to the gram, and the weekly adjustments as your body adapts — that's the whole job, and it's different for everyone. That's the coaching: me building it around you until you're lean.

My guarantee

Follow the plan and show up to your check-ins — if you're not lean, I keep coaching you, free, until you are. The risk is on me.

Apply for coaching →

I only take a handful of guys at a time. A few quick questions so I can see if it's a fit.

General templates for healthy, active adults — not personalised nutrition advice. These are your anchor meals around training; add a light protein snack if you've got a long gap. Adjust to your own needs and check with a doctor if you have any medical conditions.

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