I wanted to go ahead and post my cut diet for all to see. I never really got into what all I was eating on my blog. I wanted to share this info with you all now. Chuck Rudolf was the brains behind my cut, if you want a kick ass diet email Chuck and tell him BB2K sent ya. chuckierd@aol.com

Here’s my cut. It changed as the contest got closer but this was the diet for the first 8 weeks.

Matt Cut Diet

Workout Nutrition Cardio = 1 scoop WPI with 6 scoops Xtend in 20-24 oz cold water

Workout Nutrition Weights = 1 scoop WPI with 6 scoops Xtend in 20-24 oz cold water

Meal 1
6 egg whites                                                                                                                                           
1 whole egg

2 oz grilled chicken or Lean fillet

½ cup steamed spinach                                                                                         

4 tsp peanut butter or 12 almonds                                                                        

6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired                                                    

42g protein, 15g fat, 20g carbs

Meal 2                      2 scoop SUBSTANCE Protein Powder + 10g Glutamine

                                2 tbsp peanut butter or 18 almonds      

                                1 cup steamed Broccoli or green beans                                                                 

                                44g protein, 15g fat, 10g carbs

Meal 3                      6 oz grilled chicken or Lean fillet
1 cup steamed Broccoli or green beans                                                  

2 tbsp peanut butter or 18 almonds      
42g protein, 15g fat, 10g carbs                                                                                                                             

Meal 4                      7 oz grilled chicken or grilled halibut/tilapia                                                          

½ cup steamed Broccoli or green beans                               

2 tbp peanut butter or 18 almonds or 3 oz avocado                                                                                            

6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
49g protein, 15g fat, 20g carbs                             

Meal 5                      2 scoop SUBSTANCE Protein Powder + 10g Glutamine

2 tbp peanut butter or 18

                                ½ cup steamed Broccoli or green beans                                                                               

                                44g protein, 15g fat, 5g carbs

Meal 6                      6 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast           

1 cup steamed Broccoli or green beans or 1 cup lettuce, ¼ cup tomato and ¼ cup cucumber

2 oz avocado, 2 tbsp REDUCED FAT DRESSING
42g protein, 15g fat, 10g carbs    

Protein – 305g = 1220 Cals, Carbs (not including Carb night) – 75g = 300 Cals, Fat – 90g = 810

Cals

Total Cals – 2330 Cals NON-carb night

Total Cals – 2857 – Carb nights

Every 18^thmeal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order

                1.             1.5 cup green beans = 15g carbs

2.             ¾ cup oatmeal (measured dry then add water and microwave) 45g carbs

                2 tbsp raisins = 15g carbs

                                4-6 packets splenda for sweetening

                                18 almonds = 15g fat

                3.             10 oz yam or sweet potato = 75g carbs

                                2 tbsp peanut butter or almond butter = 15g fat

                                4-6 packets splenda for sweetening      

Carbs = 150g = 600 Cals

Fat = 30g = 270 Cals

Here are some befores and afters of my transformation! I lost 23lbs during this 12 week cut. I lost a total of over 45lbs since November!!

These are my final pics. I weighed in at a solid 180lbs and BF is approx 6%… my goal was 4% but i am happy with the final outcome!

No training, No cardio just rest and relaxation. It’s been an awesome 12 weeks and loved every minute of it. I cant complain about any part of all this. Everyone made some killer transformations and should be very proud of themselves. Tonight is a wonderful night… the last night of my damn diet! lol

I plan to take a week or two off then hit a clean slow bulk and enjoy the new foods I get to have. Cant wait to have my Sushi Saturday night! wow, hope I can hold off until tomorrow!

I will be posting my pics fairly early in the morning so I can begin my feasting! Good luck to everyone!

I have been waiting so long for this night… man i love carb night. My sweet potatoe is covered with cruncy peanut butter! yum yum!

Had a wonderful workout, strength is G O N E big time.  I am using maybe half of what i use to but that is to be expected on a killer cut diet like mine. Of course the only down side of all this training and dieting is that no matter how hard you train and how strict you diet there are those trolls that accuse me of taking steriods or PH’s for my training. Damn shame that I was accused of that. I posted exactly the supplements I am using and have been using and didnt stray from that at all. For the record, I never took anything illegal or any type of PH. All my results are from DIET AND HARD WORK so you trolls can suck on that and get over it.
Here is tonight light workout:

BACK / TRAPS / BICEPS / ABS

BACK
pull downs
120lbs for 100 reps, it took 5 sets

Hammer strength rows
225lbs for 100 reps it took 6 sets

Traps
DB shrugs
75lbs DB’s for 100 reps it took 5 sets

Rear delt machine
75lbs for 100 reps it took 8 sets

BICEPS
bbcurls
50lbs for 100 reps it took 7 sets

Abs
Crunches
100 reps it took 2 sets

Side crunches
80 reps it took 4 sets

Thts all folks! i am tired and want to go enjoy my carb meal! have a great night!

Today was a totally different workout than I normally do. As part of my diet and training program I decided to do a lighter weight for a very high amount of reps. I have heard several people doing this and they say it works well for them so I gave it a try and loved it.

Heres the workout:

CHEST / SHOULDERS / TRICEPS

CHEST
Incline DB press
2 sets of 15 reps with 65lbs
2 sets of 15 reps with 55lbs
2 sets of 20 reps with 50lbs

Pushups
1 set until failure (30 pushups)

SHOULDERS
Seated DB press
3 sets of 15 reps with 35lbs
3 sets of 15 reps with 30lbs
1 set of 10 reps with 30lbs

DB side raise
6 sets of 15 reps with 15lbs
1 set of 10 reps with 15lbs

TRICEPS
Press downs with rope
5 sets of 20 reps with 80lbs

CARDIO
20 min on the stair climber

ABS
2 sets of 30 reps on crunches, side raises and leg raises…abs are coming in VERY nicely.

It wasnt a "hard" workout but the high reps made my muscles feel really good and it was a nice change from doing very heavy weight all the time.

Finally managed to pull my ass out of my jeep and go workout. lol Today was leg day. I kept it kinda light but still managed to get a great workout in.

LEGS

Hack squats 4 sets 8 reps
225lbs, 315lbs, 405lbs, 405lbs
Drop sets: 315lbs x 8, 225lbs x 8

1 leg presses  4 sets of 10
185lbs each set each leg

1 leg ext super set with lunges 3 sets of 10
60lbs each set of ext, bw each set lunges

Seated leg curls 3 sets 10 reps
90lbs each set

CALVES / ABS
Seated 1 leg calf raises  3 sets 15 45lbs each set, Superset with 185lbs on toe press 3 sets of 15, and standing on floor calf raises 3 sets 15 with BW

I did 3 sets of 30 reps on abs in between each calf set as well as side raises.

Bodyfat is getting really low, i think i will come very close to my goal! bodyweight is a steady 193lbs and i am feeling great. Diet is doing nicely as well as water intake so i wont be changing anythng from this point. it is working perfectly for me.

Finally got my new car today. A 2007 Jeep Wrangler and she is one bad ass baby! Missed my leg workout because i spent 90% of my day at the dealers office. I will get it in tomorrow for sure.

Took last night off from the gym. I am working on getting my new car. I test drove a NICE Dodge 1500 HEMI. Damn that sucker could fly. I decided to go with something a little less tempting to speed in so I am looking at a Jeep Liberty, Duke Blue Devil Blue baby! Spent a long time at the dealers lot trying to work them down but these suckers dont wanna budge…. so i wait. lol

Anyway, calories are adjusted and i am adapting better now than ever. I am seeing veins on top of veins and more muscle fibers coming thru. I am seeing allot of fat burning off and muscles are coming in nicely.

Here is tonights workout, legs are tomorrow…oh boy.

TRICEPS / BICEPS / CALVES / ABS

Triceps

Weighted dips 4 sets 8 reps
45lbs + BW All sets
Drop Sets: 25lbs + BW 8, BW x 10

DB overhead ext 4 sets 8 reps
80lbs, 90lbs, 100lbs, 110lbs
Super Sets: 60lbs x 8, 30lbs x 10

Press downs  4 sets of 8 reps
100lbs, 120lbs, 140lbs, 160lbs
Drop Sets: 90lbs x 10, 40lbs x 12

Biceps

Straight bar cable curls  4 sets 8 reps
100lbs, 110lbs, 120lbs, 130lbs
Drop Sets: 80lbs x 8, 50lbs x 10

DB 1 arm preacher curls  4 sets 6 reps
30lbs, 30lbs, 30lbs, 40lbs
Drop Sets: 30lbs x 6, 20lbs x 6

Calves

Seated calf raise  4 sets of 15 reps
135lbs each set

ABS

Crunches 4 sets 30 reps

No cardio tonight. I lost my love for cardio somewhere lol. I will hit it for sure tomorrow morning and then come back later and do legs, abs, calves. I hope everyone has a great weekend!

ONLY 8 MORE DAYS PEOPLE!