Cutting guide 101

HOW TO GET DICED

WHENEVER YOU
WANT

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What you will find in
this guide
How to calculate a deficit
Meal Ideas
Cardio tips
How to train while on a cut
Fast food/ restauraunt hacks
My personal split i ran all
through my prep
various splits for training
How to recover properly
craving killers AND more

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 PART 1: How to
calculate a defecit

First thing youre going to do, Is figure out

your height, weight and activity level
Google a " TDEE Calculator" Input your info
This will give you a ROUGH ESTIMATE of cals
needed for maitennance, then you subtract 2-
300 and you will be in a defecit
A GOOD RULE OF THUMB IS A 45/35/20 SPLIT
PROTEIN/CARB/FAT FOR YOUR MACROS
AIM FOR AT LEAST 1.25-2 G OF PROETIN PER
LB OF LEAN BODY MASS TO ENSURE YOU ARE
MAINTAINING AS MUCH MUSCLE MASS AS
POSSIBLE THROUGHOUT YOUR CUT

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 PART 1
CONT.
If you are not losing any weight at that number you are
still at maitennance so drop the cals another 1-200
Your caloric intake is the most important factor so
make sure you are tracking your food correctly
You can get to this defecit any way possible, but the
goal is too stay as full as possible, so I reccomend
eating a diet comprised of whole foods, that are low
calorie but high in volume
Also remember if you want to perform at your highest
level you need to treat your body that way. You would
never put regular gas in a Ferrrari , so treat your body
like a ferrari
this is why I do not reccomend going the entire " if it fits
my macros" idea because the quality of food you put
into your body matters just as much as the quantity

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PART 2: CARDIO
TIPS
You can do whatever form of cardio floats your
boat
Stairs, Treadmill, Incline treadmill, BIke, etc.
You can also play sports for cardio if you get
bored easily
Go on daily walks to get your activity level up
Biggest tip is to find something to do that you
can enjoy.
Me personally I turn on my favorite Youtubers
or a show Im watching on netflix currrently
And I ONLY watch it while I do cardio to ensure
I can get my cardio done
The amount of cardio is completely up to you
just remember the more cals burned equals
more food you can eat.

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 PART 3: FOOD
CHOICES
As you all know food is comprised of 3
macros, Protein, Fats and Carbs. The
decision is yours as to what you consume
but here are my suggestions that will help
you stay on track alot easier
PROTEINS: Eggs, egg whites Chicken breast, lean
ground beef or turkey, shrimp, tuna, lean steak,
protein powder, RTD protein drinks, protein bars,
tilapia, protein noodles, kodiak cakes mix, fat free
cheese, low fat cream cheese

CARBS: White rice, Brown rice, fruits, white or

sweet potato, low calorie noodles, cauliflower rice,
veggies, rice based cereals ( special K, rice krispies,
cheerios any flavor), low cal bread , oatmeal,
cream of rice, low carb tortillas, english muffins,
bagel thins, rice krispy treats, honey
HEALTHY FATS: Nut butters, assorted nuts,
avocado,

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PART 3: FOOD CHOICES
(substitutions)
There is many ways to create a bigger defecit by just making
the simple subsitution here is a few that I made throughout
prep to help alot
Instead of whole eggs, substitute egg whites or beaters,
zero cal butter spray instead of butter
Make protein Ice cream or buy low cal ice cream
sugar free options are always a great one
Low cal bread (sara lee makes 45 cal slices)
Bagel thins and cauliflower rice instead of whole bagels and
normal rice
zero cal sweetners
diet or sugar free soda
INSTEAD OF FRIED CHICKEN GET THE TYSON AIR FRIED CHICKEN
FOUND AT PRETTY MUCH EVERY GROCERY STORE IN FROZEN
SECTION
POWDERED PEANUT BUTTER INSTEAD OF REGULAR PEANUT
BUTTER
Sparkling water, powerade or gatorade zero, mio energy drops
to add flavor to water
ALSO AIM FOR AT LEAST A GALLON OF WATER A DAY
ALSO I WILL NOT BE PUTTING MACROS FOR MEAL IDEAS AS YOU
CAN CHANGE THE QUANTITIES TO SERVE YOUR SPECIFIC
CALORIC NEEDS
ZERO CAL SYRUPS AND DRESSINGS ( WALDEN FARMS, MAPLE
SYRUP, G HUGHES )
FAT FREE
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PART 3: FOOD CHOICES
SNACK IDEAS
THIS IS GOING TO BE A LIST OF SNACKS THAT I
GUARANTEE WILL HELP YOU STAY ON TRACK
WITH YOUR DEFECIT AND HELP KEEP CRAVINGS
OFF
PROTEIN BARS/ CHIPS ( MY PERSONAL FAVORITES ARE
QUEST HERO BARS, BAREBELLS AND FIT CRUNCH)
PROTEIN SHAKES ( FAIR LIFE IS SOLID, IF YOU WANT TO
SUPPORT YOUR BOY COP ANY FLAVOR FROM RYSE
AND USE CODE MITRI FOR 15% OFF)
FIBER ONE SNACK BARS, ALL FRUITS, HALO TOP, SUGAR
FREE JELLO, GREEK YOGURT, SMART POP, RICE KRISPY
TREATS ( ALSO GREAT FOR PRE WORKOUT), YASSO BARS
AND SUGAR FREE JELLO, YASSO ICE CREAM SANDWHICHES,
APPLESAUCE, LOW SUGAR OR SUGAR FREE FROZEN FRUIT
BARS, RICE CAKES ( APPLE CINNAMON GOATED)
PUT SOME STEVIA ZERO CAL SWEETNER ON STRAWBERRIES
( THANK ME LATER)
PRETZELS, HUMMUS

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PART 3: FOOD CHOICES
BREAKFAST IDEAS
JUST GOING TO GIVE YOU GUYS SOME BREAKFAST IDEAS
EGG WHITE TURKEY BACON AND CHEESE SANDWHICHES ( USE FAT
FREE CHEESE, LOW CAL BREAD AND SOME HOT SAUCE}
HASHBROWN PATTIES ARE ALSO A GREAT SIMPLE CARB SOURCE
FOR BREAKFAST
BREAKFAST TACOS ( EGGS/ EGG WHITES A VEGGIES, AND
MEAT PROTEIN OF CHOICE ( GROUND BEEF, TURKEY BACON,
TURKEY SAUSAGE , CHICKEN, AND FAT FREE CHEESE
PROTEIN WAFFLES OR PANCAKES ( KODIAK CAKES MIX, 1-2
SCOOPS OF PROTEIN POWDER OF CHOICE, FRUIT OF CHOICE,
SUGAR FREE SYRUP, WHIP CREAM AND CINNAMON OR ZERO
CAL CHOCLATE SAUCE)
FRUIT SMOOTHIE ( FROZEN FRUIT OF CHOICE, A LITTLE ICE,
ALMOND MILK, PROTEIN POWDER AND HONEY)
EGGS/ EGG WHITES, CARB SOURCE OF CHOICE AND A VEGGIE
PROATS { REGULAR OATS, PROTEIN POWDER, FRUIT OF
CHOICE AND SOME ZERO CAL SYRUP AND CINNAMON }
CREAM OF RICE ( MADE THE SAME AS OATMEAL EXCEPT
CREAM OF RICE)
YOGURT BOWL ( NONFAT GREEN YOGURT ( PLAIN OR
FLAVORED, SOME GRANOLA, FRUIT, 1 SCOOP OF PROTEIN
POWDER, AND HONEY WITH SOME CINNAMON

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PART 3: FOOD CHOICES
LUNCH/DINNER IDEAS
HERE ARE SOME GO TO LUNCH/DINNER IDEAS
CHICKEN, SHRIMP OR GROUND BEEF AND RICE WITH A VEGGIE
TYSON FROZEN CHICKEN NUGGETS/TENDERS OR PATTIES AND ORE IDA FROZEN
FRIES OR SWEET POTATO FRIES
HOMEADE CHICKEN TENDERS ( CHICKEN BREAST CUT INTO TENDERS, PANKO
BREAD CRUMBS AND AIR FRY THEM , LOOK UP VIDS ON YOUTUBE FOR THIS)
PROTEIN PIZZA ( LAVASH BREAD , LOW CAL SAUCE, FAT FREE CHEESE, PROTEIN
TOPPING OF CHOICE ( PEPPERONI, CHICKEN BREAST, GROUND BEEF , TURKEY
BACON)
LOADED FRIES OR TATER TOTS ( FROZEN FRIES OR TOTS, FAT FREE CHEESE,
SKINNY GIRL RANCH, AND A PROTEIN OF CHOICE)
SALMON VEGGIES, AND POTATOES
HOMEMADE TACO BOWLS ( PROTEIN OF CHOICE, RICE, LOAD UP ON VEGGIES,
SALSA OF CHOICE, PLAIN NON FAT GREEK YOGURT ( TASTES LIKE SOUR CREAM)
AND SOME PROTEIN CHIPS EASY 80-100 G OF PROTEIN
HOMEMADE QUESADILLAS ( LOW CAL TORTILLAS, MEAT OF CHOICE , FAT FREE
CHEESE)
BURGERS AND FRIES ( 96/4 GROUND BEEF, FAT FREE CHEESE SLICES, LOW CAL
BURGER BUNS , SUGAR FREE KETCHUP OR LOW CAL SAUCE OF CHOICE, FROZEN
FRIES ( ALL ARE GREAT ON MACROS) OR YOU CAN MAKE YOUR OWN FRIES WITH
POTATOES AND AN AIR FRYER WITH SEASONINGS OF CHOICE
PROTEIN PASTA WITH LOW CAL RED SAUCE AND A PROTEIN
SHRIMP TACOS OR QUESADILLAS
PROTEIN PIZZA BAGELS ( BAGEL, LOW CAL RED SAUCE, FAT FREE CHEESE, TURKEY
PEPPERONI)
TACOS ( LOW CAL TORTILLAS, MEAT OF CHOICE, LETTUCE PICO, NONFAT PLAIN
GREEK YOGURT AND FAT FREE CHEESE)
KEEP IN MIND THESE ARE JUST SUGGESTIONS, THAT WILL HELP YOU CAN EAT
OTHER LOW CAL HIGH VOLUME OPTIONS BECAUSE THE OBJECT
OF CUTTING IS TO EAT AS MUCH FOOD FOR AS LITTLE CALORIES AS POSSIBLE
ALSO ALWAYS ADD A VEGGIE FOR VOLUME ITLL KEEP YOU FULLER FOR LONGER
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PART 3 FOOD CHOICE
PRE WORKOUT MEAL
IDEAS
A PRE WORKOUT MEAL SHOULD CONSIST OF ALL 3 MACROS IN
SOME WAY SHAPE OR FORM, THERE IS PLENTY OF OPTIONS BUT
HERE ARE SOME OF MY FAVORITES YOU WANT TO HAVE A SIMPLE
CARB AND PROTEIN WITH A SLOW DIGESTING HEALTHY FAT SO
IT ACTS FAST BUT DIGESTS SLOW AND YOU HAVE ENERGY FOR
THE LIFT , YOU WANT TO EAT THIS MEAL ABOUT AN 30 MINUTES
TO AN HOUR PRIOR TO TRAINING
CREAM OF RICE ( DESIRED AMOUNT OF COR, 2 SCOOPS PROTEIN
POWDER, HONEY , FRUIT AND A NUT BUTTER OF CHOICE)
RICE CAKES CONCOTION ( 3-4 RICE CAKES , NUT BUTTER,
BANANA AND HONEY WITH A DASH OF CINNAMON TOAST
CINNADUST OR REGULAR CINNAMON, ALSO A 2 SCOOP PROTEIN
SHAKE
APPLES AND MIXED POWDERED PEANUT BUTTER ( ADD WATER
TILL YOU GET THE DESIRED CONSISTENCY OF PEANUT BUTTER)
WITH A PROTEIN SHAKE
EGG WHITE AND AVOCADO SANDWHICH ( I USE ENGLISH
MUFFINS BUT YOU CAN USE A BAGEL OR REGULAR BREAD)
MEAL REPLACEMENT PROTEIN BAR ( METRX HAS GREAT OPTIONS
PROTEIN OAT MEAL ( MADE THE SAME AS CREAM OF RICE)
PROTEIN PANCAKES OR WAFFLES IF YOURE A BREAKFAST
PERSON
GREEK YOGURT BOWL WITH SOME PEANUT BUTTER
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PART 3 FOOD CHOICE
POST WORKOUT MEAL
IDEAS
POST WORKOUT MEALS ARE A LITTLE
DIFFERENT BECAUSE YOU WANT TO GET A
FAST ACTING CARB AND PROTEIN IN AFTER
YOUR WORKOUT
NO THERE IS NO SUCH THING AS AN
"ANNABOLIC WINDOW" SO TIMING ISNT
COMPLETLEY IMPORTANT BUT YOU WANT
THIS MEAL TO BE THE FIRST THING YOU EAT
HERE ARE SOME OF MY GO TO MEALS
CHICKEN AND RICE
RICE BASED CEREAL AND A PROTIEN SHAKE
CREAM OF RICE MADE WITH NO NUT BUTTER
RICE KRISPY TREAT WITH PROTIEN SHAKE
PROTEIN BAR
FRUIT WITH YOGURT
GRILLED CHICKEN SANDWHICH AND FRIES
FROM CHICK FILA
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PART 4 HOW TO MEAL
PREP EFFECTIVLEY
EVERYONE THINKS MEAL PREPPING NEEDS TO
TAKE HOURS ON END, IT IS ACTUALLY FAR
EASIER THAN YOU THINK HERE ARE MY
BIGGEST TIPS
TAKE AN HOUR A DAY TWICE OR 3 TIMES A
WEEK TO PREP ENOUGH FOOD FOR THE NEXT
FEW DAYS
GET AN AIR FRYER ( ABSOLUTE LIFE SAVER
WITH CHICKEN AND SHRIMP)
SEASON YA DAMN FOOD (DONT BE AFRAID
OF SODIUM, DRINK ENOUGH WATER AND
YOU WILL BE FINE)
BUY MINUTE RICE IN THE BOX OR A RICE
COOKER ( SAVES SO MUCH TIME)
IF YOU HAVE THE PROTEIN PREPPED MAKING
THE FUN MEALS WILL BE THAT MUCH EASIER

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 PART 4 HOW TO MEAL PREP
EFFECTIVLEY (SEASONINGS I USE)
IF YOURE LIKE ME YOU GET BORED EATING THE SAME
FLAVORED FOOD EVERY SINGLE DAY SO HERE IS THE LIST
OF SEAONSINGS I USE ALL FOUND AT WALMART, TARGET,
KROGER OR AMAZON ( THESE ARE SUGGESTIONS, MESS
AROUND WITH HOW YOU MIX THEM UP I DO NOT USE ALL
AT ONCE)
CHICKEN: SALT, PEPPER, DAVES CHICKEN RUB, EVERGLADES
SEASONING, GROUND PAPRIKA, LAWRYS SEASONS=ING
SALT, KINDERS BUTTERY ALL PURPOSE SEASONING, GARLIC
AND ONION POWDER, CAYENNE PEPPER, TONYS CREOLE
SEASONING, KINDERS ALL PURPOSE SEASONING ,
GROUND BEEF : STEAK SEASONING, RIB RACK SUGAR FREE
RUB, SALT , PEPPER, GARLIC POWDER, ONION POWDER,,
GARLIC SALT, GROUND CUMIN
SHRIMP : OLD BAY, SALT, PEPPER, GARLIC SALT, GARLIC
AND ONION POWDER, LEMON JUICE, ZERO CAL I CANT
BELEIVE ITS NOT BUTTER SPRAY
POTATOES/ FRIES: POTATO SLAYER SEASONING, RANCH
SEASONING, SALT PEPPER, CAJUN SEASONING, ONION AND
GARLIC POWDER
SWEET POTATO: CINNAMON , TRUVIA BROWN SUGAR
TRY THESE OUT AND LET ME KNOW HOW MUCH EASIER IT
MAKES TO STAY ON TRACK WITH YOUR DIET BECAUSE
WHEN YOU CAN MAKE THE FOOD TASTE GOOD, ITS NOT
EVEN LIKE YOURE ON A DIET ANYMORE
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 PART 5 : FAST FOOD
HACKS
Now always remember that shit happens and life
comes at you fast, but when you have knowledge
of how to adjust on the fly it makes things that
much easier for you in the long run so I will be
giving you some fast food hacks at various places
for breakfast and lucnh/dinner or even a quick
bite when you're on the run.
you dont want to rely on fast food, because the
quality of food isn't nearly as good, but like I said
shit happens sometimes and you have to adjust
THE BIGGEST TIP I HAVE IS ALWAYS OPT FOR THE
GRILLED OR BLACKENED OPTION AND
SUBSTITUTE THE FRIES FOR SALAD OR FRUIT (BUT
IF IT FITS YOUR MACROS SEND IT)
THESE ARE GOING TO BE THE MOST MACRO
FRIENDLY OPTIONS AND SUBSTITUTIONS OR
ADJUSTMENTS YOU CAN MAKE TO HELP YOU STAY
ON TRACK WITH YOUR GOALS.

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 PART 5 : FAST FOOD
HACKS ( MCDICKS)
Bacon Ranch Salad w/ Grilled Chicken –
320kcal: 14F/9C/42P
Egg White Delight McMuffin – 260kcal:
8F/29C/16P
Southwest Salad w/ Grilled Chicken –
350kcal: 11F/27C/37P
Artisan Grilled Chicken Sandwich- 380kcal:
7F/44C/37P
Vanilla Ice Cream Cone – 200kcal: 5F/32C/5P
KEEP IN MIND THIS IS A LIFESTYLE PROGRAM

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 PART 5 : FAST FOOD
HACKS ( CHIPOTLE)
CHIPOTLE IS THE KING OF KINGS WHEN IT
COMES TO MACRO FRIENDLY FAST FOOD,
THIS HAS ALWAYS BEEN MY GO TO FOR
WHEN I NEED SOMETHING QUICK BUT
MACRO FRIENDLY
TIPS I HAVE FOR CHIPOTLE ARE
GET A BOWL WITH A HALF SERVING OF RICE
WITH SALAD AT THE BOTTOM OF THE BOWL
DOUBLE PROTIEN, FAJITA VEGGIES, SALSA OF
CHOICE, SUB THE SOUR CREAM FOR NONFAT
PLAIN GREEK YOGURT, LIGHT CHEESE AND IF
YOU NEED THE CHIPS LIKE I DO GET THE FREE
BABY BAG OF CHIPS
DOING THIS WILL EASILY SAVE YOU 400 CALS
ALSO KEEP IN MIND THAT THE
MEASUREMENTS WILL NEVER BE ACCURATE
SO TAKE THE MY FITNESS PAL CALCULATION
AND ADD 2-300 CALS
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 PART 5 : FAST FOOD
HACKS ( CHICK FILA)
EASIEST DRIVE THROUGH PLACE TO MAKE HEALTHY CHOICES AT
GET THE GRILLED OPTIONS
ALWAYS, FOR A FAST FOOD CHAIN ITS ACTUALLY VERY GOOD
PRO TIP: GET A SECOND GRILLED FILLET ON THE SIDE FOR AN
EXTRA 35G OF PROTEIN
SAUCE RECCOMENDATION: BUFFALO, SIRRACHA OR THE HONEY
ROASTED BBQ (ALL UNDER 60 CALS PER PACKET)
SUB THE FRIES FOR A FRUIT CUP
BOOM 6-700 CALS SAVED RIGHT THERE
12-count Grilled Nuggets – 210kcal: 5F/3C/38P
Grilled Chicken Sandwich – 310kcal: 6F/36C/29P
Grilled Market Salad w/ Grilled Nuggets – 350kcal: 14F/27C/31P
Grilled Chicken Club Sandwich – 430kcal: 16F/36C/37P
Grilled Chicken Cool Wrap – 360kcal: 13F/30C/40P
Egg White Chicken Grill – 300kcal: 7F/31C/25P
BREAKFAST IS CRACKED AT CHIK FILA

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PART 5 : FAST FOOD HACKS
(PANDA EXPRESS)
Kung Pao Chicken – 290kcal: 19F/14C/16P
Grilled Teriyaki Chicken – 300kcal:
13F/8C/36P
Grilled Asian Chicken – 300kcal: 13F/8C/36P
Teriyaki Chicken – 380kcal: 13F/14C/41P
Broccoli Beef – 150kcal: 7F/13C/9P
GET SUPERGREENS AS A SIDE AS WELL

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 PART 5 : FAST FOOD
HACKS ( POPEYES)
1. Blackened Chicken Tenders (3) – 170kcal:
2F/2C/26P
2. Blackened BBQ Chicken Po’ Boy – 340kcal:
7F/49C/24P
3. Mild Chicken Leg – 160kcal: 9F/5C/14P
4. Spicy Chicken Leg – 170kcal: 10F/5C/13P
5. Blackened Chicken Tenders (5) – 283kcal:
3F/3C/43P

(WHATABURGER)
1. Whataburger Jr – 310kcal: 11F/37C/14P
2. Grilled Chicken Sandwich – 430kcal: 13F/45C/32P
3. Apple Cranberry Salad w/ low fat vinegrette –
390kcal: 13F/39C/34P
4. Grilled Chicken Side Salad – 290kcal: 12F/12C/34P
5. Chicken Fajita Taco – 340kcal: 11F/31C/29P

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 PART 5 : FAST FOOD
HACKS ( TACO BELL)
1. Fiery Doritos Locos Taco Supreme – 190kcal:
11F/15C/9P
2. Grilled Steak Soft Taco – 200kcal: 10F/17C/12P
3. Fresco Soft Steak Taco – 140kcal: 4F/17C/10P
4. Fresco Soft Chicken Taco – 150kcal: 6F/16C/9P
5. Chicken Power Bowl w/o avocado ranch, rice,
guacamole – 260kcal: 10F/17C/24P

FIREHOUSE SUBS
TACO BELL)

1. Small Club on a Sub w/ no mayo – 290kcal: 9F/31C/20P

2. Small Hook & Ladder w/ no mayo – 260kcal:
7F/31C/18P
3. Small Turkey Bacon Ranch w/ no mayo – 310kcal:
13F/29C/20P
4. Chopped Salad w/ Grilled Chicken w/ no dressing –
260kcal: 8F/15C/34P
5. Chopped Salad w/ Turkey and Grilled Chicken w/ no
dressing – 350kcal: 9F/20C/ 52P
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 PART 5 : FAST FOOD
HACKS ( IN N OUT)
1. Hamburger w/ Protein Style Bun – 240kcal: 17F/11C/13P
2. Hamburger w/ must & ketchup instead of spread –
310kcal: 10F/41C/16P
3. Cheeseburger w/ Protein Style Bun – 330kcal:
25F/11C/18P
4. Cheeseburger w/ must & ketchup instead of spread –
400kcal: 18F/41C/22P
5. Double Double w/ must & ketchup instead of spread –
590kcal: 32F/41C/37P

SUBWAY
1. 6″ Roast Beef – 320kcal: 5F/45C/25P
2. 6″ Oven Roasted Chicken – 320kcal:
5F/45C/23P
3. 6″ Turkey Breast – 280kcal: 3.5F/46C/18P
4. 6″ Rotisserie Chicken – 350kcal: 6F/45C/29P
5. 6″ Steak, Egg White & Cheese – 450kcal:
18F/45C/28P

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 PART 5 : FAST FOOD HACKS (
JACK IN THE BOX)
1. Grilled Chicken Fajita Pita with Salsa –
350kcal: 12F/36C/24P
2. Grilled Chicken Salad – 272kcal: 9F/13C/30P
3. Breakfast Jack – 280kcal: 11F/30C/16P
4. Chicken Club Salad w/ Grilled Chicken Strips
– 370kcal: 20F/11C/39P
5. Southwest Salad w/ Grilled Chicken Strips –
350kcal: 15F/28C/34P

WENDYS
1. Full Size Apple Pecan Chicken Salad w/o dressing
– 350kcal: 11F/28C/35P
2. Large Chili – 250kcal: 7F/23C/23P
3. Jr. Cheeseburger – 280kcal: 13F/25C/16P
4. Grilled Chicken Sandwich – 360kcal: 8F/38C/35P
5. Grilled Chicken Wrap – 270kcal: 10F/24C/20P

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 PART 6 : EATING AT A
RESTAURAUNT
I KNOW THAT AGAIN LIFE HAPPENS, YOU STILL NEED TO
HAVE A SOCIAL LIFE TO CREATE BALANCE WITHIN THIS
FITNESS JOURNEY, SOME THINGS WILL NEED TO BE SKIPPED
BUT NOT ALL OF THEM.
SO KEEP IN MIND WHEN YOU ARE EATING OUT AT A
RESTARAUNT THAT ONE MEAL DOESN'T KILL ALL THE
PROGRESS YOU HAVE MADE BUT ALSO BE MINDFUL OF WHAT
YOU ARE CONSUMING WHEN YOU GO TO RESTARAUNTS
TIPS FOR DAYS YOU KNOW YOU'RE GOING TO EAT OUT
EAT A HIGHER PROTEIN INTAKE EARLIER IN THE DAY BUT LESS
CARBS AND FATS SO YOU HAVE THE ROOM IN YOUR
CALORIES
DRINK A BUNCH OF WATER SO YOURE NOT STARVING ALL
DAY
LIMIT APPETIZER CONSUMPTION AND TRY TO GET THE
HEALTHIER OPTION ( GRILLED MEAL, FISH OR STEAK) BUT IF
THEY DONT HAVE IT THEN GET WHATEVER
ENJOY THE MEAL AND GET BACK ON TRACK

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 PART 6 : EATING AT A
RESTAURAUNT ( WHAT TO GET TO
STAY ON TRACK) ( BUFFALO WILD
WINGS)
1. Grilled Chicken Salad – 420kcal: 18F/27C/41P
2. Grilled Chicken Sandwich (no toppings) –
360kcal: 9F/38C/34P
3. Naked Tenders (4) – 170kcal: 1F/1C/37P
4. Grilled Chicken Buffalito Wrap w/ Ave Sauce –
410kcal: 18F/25C/36P

CALIFORNIA PIZZA
KITCHEN
1. Kids Grilled Chicken Breast w/ Broccoli – 240kcal:
6F/9C/39P
2. Asparagus and Arugula Salad – 180kcal: 16F/10C/5P
3. Bianco Flatbread – 380kcal: 15F/38C/18P
4. Shaved Mushroom and Spinach Flatbread – 400kcal:
18F/40C/18P
5. Shrimp Lettuce Wrap – 480kcal: 23F/40C/25P
6. Lite Adventures Shrimp Scampi Zucchini Fettuccine –
470kcal:
Prepared exclusively 24F/30C/27P
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 PART 6 : EATING AT A
RESTAURAUNT ( WHAT TO GET TO
STAY ON TRACK) ( CARRABAS)
1. Caesar Salad w/ chicken and light vinaigrette – 363kcal:
13F/20C/41P (shrimp has similar macros)
2. Johnny Roco Salad w/ light vinaigrette – 386kcal:
18F/19C/38P
3. Sicilian Chicken Soup (Bowl) – 242kcal: 5F/32C/18P
4. Pollo La Scalla – 419kcal: 21F/7C/41P
5. Wood Grilled Chicken (Regular Size) – 287kcal: 7F/1C/52P
(HOLY MACROS!)
6. Grilled Tuscan Sirloin Skewers – 420kcal: 23F/11C/35P
7. Baked Chicken Parmesan w/o cavatappi amatriciana –
321kcal: 15F/12C/36P
8. Caprese Panini w/ Chicken (half) – 349kcal: 16F/24C/26P
9. Mini Cannoli (1) – 537kcal: 33F/33C/27P (Great desert
macros if you can swing it, or split it with someone!)

CHILIS
1. 6oz Sirloin w/ Grilled Avocado – 410kcal: 20F/21C/39P
2. Ancho Salmon – 600kcal: 27F/43C/48P
3. Grilled Chicken Salad – 430kcal: 23F/23C/39P
4. Mango-Chile Tilapia – 520kcal: 18F/ 56C/38P (chicken is
almost same macros)
5. Margarita Grilled Chicken – 580kcal: 13F/66C/51P

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 PART 6 : EATING AT A
RESTAURAUNT ( WHAT TO GET TO
STAY ON TRACK) ( Dave & Buster’s
)
1. Ahi Poke – 449kcal: 20F/11C/46P
2. Southwestern Tortilla Soup (bowl) –
385kcal: 9F/39C/43P
3. Angus Steak Chili (bowl) – 258kcal:
9F/25C/22P
4. 5 Grilled Shrimp – 67kcal: 3F/2C/10P
5. Thai Chicken Chopped Salad – 411kcal:
11F/48C/28P

DENNYS
1. Build Your Own Grand Slam w/ 4 turkey bacon strips, 4 egg
whites – 230kcal: 10F/4C/36P
2. Build Your Own Grand Slam w/ 2 turkey bacon strips, 2 regular
bacon strips, 2 egg whites, grits – 285kcal: 14F/20C/25P
3. Fit Slam – 390kcal: 10F/54C/24P
4. Fit Fare Sirloin Steak – 520kcal: 10F/53C/52P
5. Cranberry Apple Chicken Salad – 360kcal: 9F/36C/36P
6. Fit Fare Veggie Skillet – 340kcal: 11F/43C/19P

Prepared exclusively for [email protected] Transaction: 1188

 PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK) (
IHOP)
1. Original Buttermilk Pancakes (3) – 410kcal:
14F/60C/12P (If you’re gonna spring for pancake carbs,
go for this)
2. Simple & Fit Veggie Omelette – 310kcal: 12F/12C/27P
3. Simple & FIt 2 Egg Breakfast – 350kcal: 9F/44C/25P
4. Simple & Fit Spinach, Mushroom & Tomato Omelette –
310kcal: 12F/31C/29P
5. Big 2-Egg Breakfast w/ Poached Eggs & Bacon –
284kcal: 20F/1C/25P
6. Egg White Omelette with Spinach, Tomato & Ham –
193kcal: 5F/7C/30P
PROTEIN PANCAKES AS WELL

LongHorn Steakhouse
6oz Smoky Bacon Sirloin – 370kcal: 21F/5C/40P
Shrimp & Lobster Chowder (Bowl) – 250kcal: 15F/23C/10P
Grilled Chicken Salad – 410kcal: 15F/21C/44P
Longhorn Salmon – 300kcal: 16F/2C/33P
Half-breaded Chicken Tenders – 420kcal: 22F/19C/36P
Spinach Fetta Chicken – 220kcal: 6F/5C/37P
Rosemary Cabernet Fillet – 370kcal: 15F/9C/46P
Flo’s Filet & Lobster Tail – 460kcal: 21F/1C/56P
Prepared exclusively for [email protected] Transaction: 1188
PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK)
OLIVE GARDEN
1. Tuscan Sirloin (11 oz) – 540kcal: 24F/24C/77P
2. Cod Piccata – 370kcal: 19F/11C/37P
3. Tilapia Piccata – 420kcal: 22F/11C/46P
4. Herb-Grilled Salmon – 460kcal: 28F/8C/43P
5. Chicken Margherita – 590kcal: 32F/9C/69P
6. 1 Breadstick (because you just gotta) – 140kcal:
2.5F/25C/4P

Outback Steakhouse
1. Chicken Tortilla Soup (bowl) – 299kcal: 16F/23C/16F
2. Grilled Chicken on the Barbie w/ Mixed Veggies –
460kcal: 13F/26C/61P
3. 4oz Lobster Tails w/ Mixed Veggies & House salad w/
Light Balsamic – 572kcal: 24F/35C/53P
4. 6oz Outback Special Sirloin w/ Mixed Veggies &
House salad w/ Tangy Tomato – 552kcal: 20F/42C/53P
5. Sesame Ahi Salad – 252kcal: 8F/15C/33P
6. Simply Grilled Mahi w/ Mixed Veggies – 375kcal:
13F/17C/51P

Prepared exclusively for [email protected] Transaction: 1188

PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK)
PANERA BREAD
1. Bacon Turkey Bravo Sandwich on Tomato Basil (half) – 320kcal:
12F/29C/19P
2. Frontega Chicken Panini on Focaccia (half) – 380kcal:
12F/40C/24P
3. Classic Salad w/ Chicken (whole) – 300kcal: 13F/20C/27P
4. Low-Fat Chicken Noodle Soup (bowl) – 160kcal: 5F/19C/14P
5. Spicy Thai Chicken Salad (half) – 260kcal: 11F/21C/12P
6. Ham, Egg & Cheese Power Sandwich (whole) – 340kcal:
15F/30C/23P
7. NEW CHICKEN SANDWHICHES ARENT BAD EITHER

PEI WEI
1. Sweet and Sour Small with Chicken (steamed) – 290kcal:
3F/42C/24P
2. Ginger Broccoli Regular with Chicken – 480kcal: 480kcal:
15F/42C/43P
3. Original Asian Chopped Chicken Salad – 470kcal: 16F/37C/46P
4. Sesame Small with Chicken (steamed) – 410kcal: 13F/44C/26P
5. Mongolian Small with Chicken- 330kcal: 13F/30C/23P
6. Thai Dynamite Small with Chicken (steamed): 280kcal:
8F/25C/26P
7. Lemon Pepper Regular Chicken (steamed): 400kcal:
4.5F/44C/43P
Prepared exclusively for [email protected] Transaction: 1188
PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK) PF
CHANGS

1. Ginger Chicken w/ Broccoli – 550kcal: 14F/47C/63P

2. Buddha’s Feast Steamed – 250kcal: 4F/32C/26P
3. Shrimp w/ Lobster Sauce – 380kcal: 20F/20C/29P
4. Chang’s Chicken Lettuce Wraps – 580kcal:
29F/48C/34P
5. Edamame w/ Kosher Salt – 400kcal: 17F/25C/37P
6. Handmade Shrimp Steamed Dumplings (6) – 290kcal:
4F/33C/29P

RED LOBSTER
1. Garlic Grilled Sea Scallops – 100kcal: 5F/4C/12P
2. Garlic Shrimp Scampi – 150kcal: 7F/2C/20P
3. Steamed Snow Crab Legs – 90kcal: 1F/0C/20P
4. 7oz Peppercorn Grilled Sirloin –
240kcal:9F/3C/36P
5. Rock Lobster Tail – 170kcal: 1F/1C/39P
6. Cheddar Bay Biscuit (because you HAVE to
despite crap macros) – 160kcal: 10F/16C/3P
Prepared exclusively for [email protected] Transaction: 1188
PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK) RED
ROBIN
1. Grilled Turkey Burger w/o mayo or margarine – 519kcal:
21F/52C/33P
2. Whiskey Rio BBQ Salad w/o dressing or croutons – 245kcal:
9F/20C/21P
3. Bruschetta Chicken Burger w/o margarine or balsamic cream –
520kcal: 23F/45C/36P
4. Simply Grilled Chicken Burger w/o margarine – 355kcal:
6F/51C/26P
5. Chicken Tortilla Soup (bowl) – 408kcal: 20F/35C/24P
6. Ensenada Chicken Platter (2pc) – 345kcal: 14F/13C/44P

RUBY TUESDAY
1. Fit & Trim Hickory Bourbon Chicken – 355kcal:
10F/25C/41P
2. Fit & Trim Petite Blackened Tilapia – 286kcal: 12F/23C/22P
3. Smart Eating Grilled Chicken Salad – 298kcal: 12F/3C/36P
4. Smart Eating New Orleans Seafood – 317kcal: 14F/6C/40P
5. Smart Eating Plain Grilled Petite Sirloin – 203kcal:
8F/2C/32P
6. Smart Eating Plain Grilled Top Sirloin – 270kcal: 10F/2C/43P
7. Fire Wings – 178kcal: 11F/4C/16P
8. Petite Sirloin & Lobster Tail – 373kcal: 17F/2C/55P

Prepared exclusively for [email protected] Transaction: 1188

PART 6 : EATING AT A RESTAURAUNT (
WHAT TO GET TO STAY ON TRACK)
TEXAS ROADHOUSE
1. Sirloin Kabob – 190kcal: 7F/0C/24P
2. Grilled Shrimp Skewer (1) – 90kcal: 4F/0C/14P
3. Oven Roasted Chicken – 267kcal: 7F/0C/51C
4. Pulled Pork w/ BBQ Sauce (half) – 332kcal:
14F/13C/43P
5. Dallas Fillet – 304kcal: 11F/0C/48P
6. AND A FEW ROLLS W CINNAMON BUTTER NEVER
HURT NOONE

CHEESECAKE FACTORY
1. Tuscan Chicken – 592kcal: 20F/21C/82P
2. Skinny Steak Medallions – 380kcal: 16F/22C/37P
3. Ahi Tartare – 256kcal: 16F/16C/12P
4. White Chicken Chili – 502kcal: 14F/33C/61P
5. Skinny Salmon – 576kcal: 36F/19C/44P
6. “Add on” grilled chicken to any meal – 169kcal:
5F/2C/29P
7. As Well as the ENTIRE "skinnyliscious section of the
menu
8. try to stay away from cheesecake
9. Also be mindful of the bread you eat cause that mf
do be BUSSIN
Prepared exclusively for [email protected] Transaction: 1188
PART 7 : STAYING ON TRACK OR
GETTING BACK ON TRACK
IT IS VERY EASY TO FALL OFF TRACK
ESPECIALLY WHEN YOU HAVE BEEN DIETING
FOR AN EXTENDED PERIOD OF TIME BUT
ALWAYS REMEMBER YOU ARE HUMAN AND
THESE ARE MEANT TO BE LIFESTYLE CHANGES
NOT JUST SHORT TERM THINGS.
IT HAPPENS AND ALL YOU CAN DO IS
RECOVER, DONT FEEL BAD FOR YOURSELF IF
YOU FALL OFF TRACK BECAUSE WHEN YOU
START FEELING BAD FOR YOURSELF, IS WHEN
YOU MAKE IT THAT MUCH HARDER TO GET
BACK ON TRACK.
ALSO THINK OF YOUR CALORIC INTAKE AS A
WEEKLY VALUE AND NOT A DAILY VALUE,
FOR EXAMPLE IF YOU'RE EATING 2500 CALS A
DAY THATS 17,500 CALS IN A WEEK
SO IF YOU OVEREAT ONE DAY, JUST SUBRACT
THE OVEREATEN CALS FROM THE DAYS
FOLLOWING AND YOU WILL STILL BE FINE
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 PART 8 : CHEAT MEALS
AS FAR AS CHEAT MEALS GO I RECCOMEND YOU
ONLY TAKE ONE REAL CHEAT MEAL A WEEK BUT
DONT JUST PIG OUT AND OVEREAT A BUNCH OF SHIT
THATLL MAKE YOU FEEL LIKE ASS.
CHEAT MEALS ARE ALSO A GREAT TOOL TO ASSISST YOU IN
WEIGHT LOSS WHEN YOU HIT A PLATEAU, AS YOUR BODIES
GRHELIN WILL RESET AND METABOLISM WILL BECOME FASTER
THE KEY TO THIS LIFESTYLE FITNESS THING IS TO
MAKE IT SUSTAINABLE FOR EVERYDAY LIFE, SO
TAILOR YOUR DIET TO THE POUNT WHERE YOU
DONT EVEN CRAVE CHEAT MEALS. IT WILL TAKE A
LITTLE BIT MORE TIME TO PREPARE, BUT ONCE YOU
GET GOOD AT IT YOU WILL BE MORE THAN READY
TO NOT EVEN THINK ABOUT A CHEAT MEAL AND BE
ABLE TO ENJOY YOUR FULL DIET ON A CONSISTENT
BASIS.
THERE IS FAR TOO MUCH INFORMATION ONLINE
NOW FOR YOU TO NOT BE ABLE TO MAKE THE
MACRO FRIENDLY OPTION BUT I SAY ALL THAT TO
SAY THIS IF YOU WANT A CHEAT MEAL ENJOY IT AND
GET BACK ON TRACK AFTER
I ALSO RECCOMEND YOU TAKE THE CHEAT MEAL
AFTER TRAINING YOUR WEAKEST BODY PART SO THE
FOOD GETS SHUTTLED TO THOSE AREAS AND IT
HELPS YOU IN THE LONG

Prepared exclusively for [email protected] Transaction: 1188

 PART 9 : CRAVING KILLERS
EVERYBODY HAS CRAVINGS, IT IS JUST A
MATETER OF HOW YOU CONTROL THEM
USUALLY YOURE NOT ACTUALLY HUNGRY
YOURE JUST THIRSTY SO DRINK SOME
WATER
BUT IF YOU HAVE A SWEET TOOTH LIKE
ME HERE ARE MY FAVORITE SWEETS
CRAVING KILLERS
SUGAR FREE JELLO, HALO TOP ,NICKS ICE
CREAM SANDWHICHES, MINI BAGS OF
CANDY ( THE LOW CAL CANDY IS A WASTE
OF TIME), YASSO BARS, WELCHS FRUIT
SNACKS, FREEZE POPS,PROTEIN ICE
CREAM ( ICE, ALMOND MILK, PROTEIN
POWDER AND XANTHAN GUM)
SALT CRAVINGS: MAKE FRIES AT HOME,
PRETZELS, SMART POP,
AND YOU CAN ALWAYS MAKE A MEAL TO
SUFFICE YOUR CRAVINGS
Prepared exclusively for [email protected] Transaction: 1188
PART 10: Supplementation
NOW THAT YOU HAVE BEEN GIVEN 30+
PAGES ON HOW TO STAY ON TRACK LETS
TALK SUPPLEMENTS
THESE ARE NOT MANDATORY BUT THEY
CAN HELP YOU IN THE CUTTING
PROCESS
NOTHING IS MAGIC YOU STILL HAVE TO
DO THE WORK
THEY ARE SUPPLEMENTS FOR A REASON,
MEANT TO SUPPLEMENT YOUR DIET
NOT BE YOUR ENTIRE DIET
SUPPLEMENTS I PERSONALLY USE AND
RECCOMEND ARE AS FOLLOWS
PROTEIN POWDER, CREATINE,
GLUTAMINE FOR DIGESTION, PRE
WORKOUT, MULTIVITAMIN, FISH OIL,
AND A FAT BURNER (NOT MAGIC BUT
WILL HELP HEAT UP YOUR BODY THUS
MAKING YOU SWEAT MORE
Prepared exclusively for [email protected] Transaction: 1188
 PART 10: Supplementation
(CONT)
THE BEST SUPPLEMENTS I HAVE EVER
USED ARE FROM " RYSESUPPS.COM"
WHILE I AM SPONSORED BY THE
COMPANY I WAS USING RYSE WELL
BEFORE I WAS MAKING A DIME OFF OF MY
ATHLETE CODE "MITRI" WHICH SAVES YOU
15% AT CHECKOUT
THEY HAVE THE HIGHEST QUALITY ITEMS
IN THE INDUSTRY, AS WELL AS
AUTHENTIC FLAVOR COLLABS AND THE
BEST TASTING PROTEIN ON THE MARKET
IF YOU DO CHOOSE TO SHOP RYSE MAKE
SURE TO USE CODE MITRI TO SUPPORT ME
DIRECTLY , BUT IF YOU CHOOSE TO SHOP
IN STORE. GO TO VITAMIN SHOPPE OVER
GNC ( THERE IS A BETTER SELECTION OF
HIGH QUALITY ITEMS AT VITAMIN
SHOPPE)
Prepared exclusively for [email protected] Transaction: 1188
 PART 11: RECOVERY
HOW TO RECOVER PROPERLY
YOU NEED SLEEP TO RECOVER SO INSTEAD OF
STAYING UP TILL 4 AM WHACKING YOUR WEASEL
AND PLAYING WARZONE GET A GOOD NIGHTS
REST OF MINIMUM 7 HOURS OF SLEEP
EAT YOUR PROTEIN, PROTEIN IS THE BACKBONE
OF BUILDING MUSCLE AND RECOVERY SO IF YOU
HIT NO OTHER MACRONUTRIENT MAKE SURE YOU
HIT YOUR PROTEIN GOAL
STRETCHING AND FOAM ROLLING, MAKE SURE
YOU BREAK UP THE BEAT DOWN TISSUE PRE AND
POST WORKOUT SO NEW BLOOD CAN BE
SHUTTLED THERE THUS ACCELERATING THE
RECOVERY PROCESS
LASTLY LISTEN TO YOUR BODY, TAKE A REST DAY
WHEN NEEDED YOUR BODY WILL THANK YOU
ALSO A CUE FOR ME TO KNOW I NEED A REST
DAY, IF EVERYTHING IS STARTING TO HURT
AND OR BE SORE FOR EXTENDED PERIODS OF
TIME TAKE A REST DAY AND ENSURE YOU STAY
OFF YOUR FEET AND RECOVER TO THE UTMOST
EXTENT

Prepared exclusively for [email protected] Transaction: 1188

 PART 12: TRAINING SPLITS

IM GOING TO PROVIDE 6 TOTAL TRAINING

SPLITS, ONE BEING A 4 DAY , TWO BEING A
5 DAY , TWO BEING A 6 DAY AND FINALLY
MY PERSONAL SPLIT THAT I HAVE BEEN
RUNNING THROUGHOUT PREP THAT IS
GOING TO ASSIST ME IN GETTING MY PRO
CARD AT THE END OF THIS YEAR
TRAINING DOESNT NEED TO BE
OVERCOMPLICATED, FIND THE EXERCISES
YOU ENJOY AND CONTINUE TO DO THEM.
DON'T GET SUPER CAUGHT UP IN WHATS
OPTIMAL VS WHATS NOT AND JUST HAVE
FUN IN THE GYM DOING WHAT YOU ENJOY
DOING

Prepared exclusively for [email protected] Transaction: 1188

 PART 12: TRAINING SPLITS

4 day split
5 day split one
5 day split 2
6 day split PPL w deadlift
6 day split arnold split
my personal split

I just hyperlinked the splits so

you guys would be able to click
through and look at them in a
simpler manner... NOW LETS
GET FOOKIN DICED BOYS

Prepared exclusively for [email protected] Transaction: 1188

 THANK YOU
From the bottom of my heart I want to say
thank you to each and everyone of you guys,
because without you none of this would be
possible and I can guarantee that I wouldn't
have made it through this prep without all the
messages and comments about how im
inspiring you guys etc. so for that I say thank
you and I know with the support that you
guys are going to continue to give that the
skys the limit and Im gonna do my best to
continue to put out content you guys will
enjoy. MITRI TO THE MOOOOOONNNN

support the socials

IG/tiktok/youtube:
Mitriifit
Prepared exclusively for [email protected] Transaction: 1188