Nutritional Program - Cutting: 2026-03
Overview
I am planning on competing at the Aoteroa Strength Alliance Rosetown Posedown show happening on the 6th June 2026, this means I need to get my diet in order.
Food Prep - 6 days a week.
Weight
To compete at my first ever show I dropped 20kg, read about it - Bodybuilding - WFF Pans 2025-09-20 Weight Loss.
This time around I was a good boy 😂 and managed to keep my weight pretty stable between 91 kg - 94kg, which would put me between the ideal 10 - 15% body fat range, if we assume my fat free mass sits around 80kg.
If I loose around 0.5kg per week I only need roughly 2 months to drop to 88kg, since I do not need to drop a massive amount of weight, I do not have to be super strict with my diet and can still enjoy a burger and chips every Saturday and little bits here and there without derailing the whole train.
I lost around 4kg in the last week (peak week) so I should end at about 84kg on show day.
Wish me luck!
Diet
Macros
Calories: 2600Cal
Protein: 187g
Carbs: 274g
Fats: 92g
Protein Intake
Aiming for 1.6 - 3 g/kg. The lower the body fat the higher we push this.
With my current diet I sit around 2.3g/kg which is pretty reasonable.
Meals
Pre-Training - 5AM
| Name | Quantity |
|---|---|
| Banana | medium |
| Peanut butter | 1 teaspoon (8g) |
Breakfast - 7AM
| Name | Quantity |
|---|---|
| Harraways Rolled Oats | 100g |
| Crushed Pineapple | 1 tablespoon (60g) |
| Protein Powder | 100g |
Mid-Morning - 10AM
| Name | Quantity |
|---|---|
| Rice Cakes | 100g |
| Tuna Tin | 95g |
Lunch - 1PM
| Name | Quantity |
|---|---|
| Rump Steak | 200g |
| Salad | 160g |
| Kumura | 200g |
Mid-Afternoon - 4PM
| Name | Quantity |
|---|---|
| Rice Cakes | 100g |
| Tuna Tin | 95g |
Dinner - 6PM
| Name | Quantity |
|---|---|
| Chicken Breast | 150g |
| Salad | 160g |
| Kumura | 150g |