A meal plan like Jay Cutler’s during the competitive season
This meal plan illustrates just how different an elite bodybuilder’s daily routine can be from that of an ordinary gym-goer. Jay Cutler’s diet involves huge amounts of food, a strict schedule, and constant attention to protein. You don’t have to copy it exactly, but it can teach you what consistency actually looks like.
Why is Jay Cutler’s meal plan worth a look?
When you reach the level of a second-place finisher at Mr. Olympia, eating is no longer simply a matter of “I’ll eat when I’m hungry.” Every meal supports workouts, recovery, and body weight maintenance. That doesn’t automatically make the plan suitable for the average person, but it gives you a clear idea of how much work goes into developing that much muscle mass.
It’s important to keep things in perspective here. These quantities of rolled oats, eggs, meat, and side dishes are intended for a man whose job is bodybuilding. If you go to the gym after work 3 times a week, following the same diet could simply mean consuming too much energy and struggling with digestion.
Honestly, the biggest lesson from this plan is the routine, rather than the specific quantities. The same foods appear repeatedly. The protein sources are simple. Carbohydrates come mainly from rolled oats, pasta, and potatoes. Fat isn’t the focus of the diet, because the emphasis is on volume, recovery, and supporting training.
The meal plan: 8 meals in one day
Below is a breakdown of what, and how much, the man who took second place at Mr. Olympia eats. The original list has been kept essentially unchanged, because the quantities are precisely what makes this plan worth examining.
- Meal 1: 100 grams of rolled oats, 15 egg whites, 2 whole eggs, multivitamins, creatine, and fat burners. The last two are taken 30 minutes before a workout.
- Meal 2: 100 grams of rolled oats, 1 banana, 100 grams of protein powder, 10 grams of glutamine.
- Meal 3: 120 grams of pasta, 300 grams of ground beef.
- Meal 4: 300 grams of potatoes, 300 grams of steak.
- Meal 5: 150 grams of rolled oats, 50 grams of protein powder.
- Meal 6: 300 grams of potatoes, 300 grams of steak.
- Meal 7: 50 grams of rolled oats, 12 egg whites, 50 grams of protein powder.
- Meal 8: 50 grams of rolled oats, 20 egg whites, 20 grams of glutamine.
So what’s actually happening here? The day is structured to give the body a regular supply of carbohydrates and protein. Rolled oats appear several times because they’re simple, inexpensive, and provide longer-lasting energy. Egg whites and steak keep protein intake very high. Protein powder makes it easier to get that much protein, especially when you can’t manage any more solid food.
There’s another side to a plan like this. Eating 8 meals takes time, preparation, and good digestion. It means food containers, weighing portions, taking food with you, and leaving very little room for spontaneity. For the average person, it could cause more stress than benefit.
How to read this meal plan sensibly
Don’t treat it as an instruction. See it as a snapshot of an extreme working day. A bodybuilder’s diet isn’t magical. It’s repetitive, measured, and sometimes quite boring. That’s precisely what makes it effective for those aiming for stage condition or very large amounts of muscle mass.
Adopt the routine, not the quantities
If there’s something to take away from this, it’s meal planning. Many gym-goers eat little in the morning, haphazardly during the day, and too much in the evening. A better approach is to plan 3 to 5 proper meals and make sure each includes protein and something that provides energy.
Your protein intake needs to suit your body
Jay Cutler’s plan contains a huge amount of protein. That fits the context of elite bodybuilding, but it doesn’t mean everyone who trains should spend all day trying to get more egg whites and protein shakes down. If your stomach feels heavy, you’re sleeping poorly, or you have no energy during workouts, a plan isn’t any better for you simply because it’s famous.
Practical points to consider before copying the plan
The simple truth is that a strong body doesn’t come from following one famous diet. It comes from being able to stay on roughly the same course for months. If you want to build muscle, start by looking at your usual day. Write down what you actually eat. Only then assess whether you’re short on protein, energy, or simply consistency.
It’s worth taking a measured approach to supplements, too. Creatine, multivitamins, fat burners, and glutamine were included in this plan, but they don’t replace sleep, training, or regular food. If your basic diet is shaky, no tub of supplements will fix it.
Appetite and activity patterns during an Estonian winter differ from those in summer. During the darker months, large amounts of food can feel heavier; in summer, it’s easier to be active, and appetite fluctuates. That’s why any plan needs to fit your daily schedule, rather than just look good on paper.
FAQ: meal planning and a top bodybuilder’s diet
Can you follow Jay Cutler’s diet exactly?
Generally, no. This meal plan is designed for someone with very high muscle mass and a heavy training load. Recreational athletes should adopt the approach to planning rather than copy the portions.
Why does the diet include such large quantities of rolled oats and potatoes?
These are straightforward sources of carbohydrates. They help keep you fueled for training and meet your daily food requirements without preparing elaborate meals.
Is protein powder essential to this plan?
This example includes protein powder several times because the quantities involved are large. For recreational athletes, it is a convenient option rather than a necessity. Regular food should remain the foundation of your diet.
Find out more: https://www.youtube.com/user/JayCutlerTV
Author: Mikk-Alvar Olle (translation), B&K Profitness
Source: WHO – physical activity.
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