CoachCMFit
CRISTIAN
Nutrition Plan · Cut Phase · Block 1
Calories
2,100
daily target
Protein
200g
1g / lb bodyweight
Carbs
175g
fuel for training
Fat
65g
hormones + joints
193 lbs · 13% BF · Target: 185–187 lbs · 10–11% BF
Daily Meal Plan · Mon – Fri
5 Meals. No Guessing.
Each meal is designed to hit your macros and keep you fueled for training. Tap any meal to expand the details.
Whole Eggs3 large
Egg Whites4 oz (1/2 cup)
Sourdough Toast2 slices
Avocado1/4
Hot Sauceto taste
P: 38g
C: 36g
F: 20g
Greek Yogurt (0% fat)1 cup
Mixed Berries1/2 cup
Almonds12–15
Honey1 tsp
P: 28g
C: 30g
F: 10g
Chicken Breast (grilled)8 oz
Jasmine Rice3/4 cup cooked
Broccoli1 cup
Olive Oil1 tsp
P: 52g
C: 42g
F: 12g
Whey Protein Shake1.5 scoops
Banana1 large
Oats (dry)1/2 cup
Peanut Butter1 tbsp
P: 42g
C: 48g
F: 10g
Lean Ground Turkey (93%)6 oz
Sweet Potato1 small (5 oz)
Mixed Greens Salad2 cups
Olive Oil + Lemon Dressing1 tbsp
P: 40g
C: 19g
F: 13g
Daily Totals
Calories2,100
Protein200g (38%)
Carbs175g (33%)
Fat65g (28%)
Water1 gallon / day
Fiber30g+ (veggies + oats)
Weekend Options · Sat & Sun
Save Room. Eat Big.
Keep meals 1 & 2 the same. Go lean at lunch. Stack your carbs and fat into a bigger dinner. Same 2,100 calories. Same macros. Pick your vibe.
Meals 1 & 2 → same as weekdays (800 cal · 66P · 66C · 30F)
Grilled Chicken Breast6 oz
Steamed Broccoli2 cups
Lemon Squeezefresh
P: 38g
C: 10g
F: 6g
Crisp tortillas at 400°F 5 min → add toppings → bake 8–10 min
Large Flour Tortillas (base)2
Marinara Sauce½ cup
Part-Skim Mozzarella (shredded)3 oz
Grilled Chicken Breast (sliced)5 oz
Turkey Pepperoni1 oz
Bell Peppers & Onionsdiced
P: 68g
C: 60g
F: 28g
Casein Protein1 scoop
Banana1 medium
Almond Butter1 tbsp
P: 26g
C: 35g
F: 3g
Day Total2,100 cal
Protein198g
Carbs171g
Fat67g
Meals 1 & 2 → same as weekdays (800 cal · 66P · 66C · 30F)
Grilled Shrimp8 oz
Mixed Greens Salad3 cups
Lemon Vinaigrette1 tbsp
P: 44g
C: 4g
F: 5g
Smash patties flat in hot skillet → 3 min each side → toast buns
Lean Ground Turkey 93%8 oz (2 patties)
Whole Wheat Buns2
Pepper Jack Cheese1 slice
Lettuce, Tomato, Pickles, Onionloaded
Mustard + Ketchup1 tbsp each
Baked Sweet Potato Fries3 oz
P: 58g
C: 66g
F: 25g
Whey Protein1 scoop
Oats (cooked)½ cup dry
Cinnamondash
Mixed Berries½ cup
P: 32g
C: 38g
F: 4g
Day Total2,100 cal
Protein200g
Carbs174g
Fat64g
Meals 1 & 2 → same as weekdays (800 cal · 66P · 66C · 30F)
Grilled Chicken Breast8 oz
Mixed Greens Salad3 cups
Lemon Squeezefresh
P: 42g
C: 5g
F: 8g
Dip sourdough in whey egg wash → pan-sear in nonstick → stack & drizzle
Sourdough Bread3 slices
Egg Wash (2 whites + 1 scoop vanilla whey + cinnamon)dip & sear
Banana (sliced on top)1 large
Peanut Butter Drizzle1 tbsp
Sugar-Free Maple Syrup2 tbsp
P: 48g
C: 78g
F: 16g
Casein Protein (mix thick like pudding)1.5 scoops
Mixed Berries½ cup
Almonds (crushed on top)10
P: 42g
C: 22g
F: 12g
Day Total2,100 cal
Protein198g
Carbs171g
Fat66g
Meal Timing
Around Your Training
Pre-Workout60–90 min before
Pre-Workout MealBanana + oats + PB
Intra-WorkoutWater + electrolytes
Post-WorkoutWithin 30 min
Post-Workout MealWhey shake + banana
Last Meal2 hrs before bed
Protein Rotation
Swap These In Weekly
Don't eat the same thing every day. Rotate proteins to keep it sustainable. All portions = ~40–52g protein.
Chicken Breast8 oz
Ground Turkey (93%)8 oz
Salmon7 oz
Tilapia / White Fish8 oz
Lean Steak (sirloin)7 oz
Shrimp10 oz
Whole Eggs + Whites3 whole + 4 oz whites
Carb Rotation
Pick Your Fuel
All portions = ~35–45g carbs. Swap interchangeably.
Jasmine Rice3/4 cup cooked
Sweet Potato6 oz
Sourdough Bread2 slices
Oats1/2 cup dry
Quinoa3/4 cup cooked
Banana1 large
Ezekiel Bread2 slices
Supplements
Evidence-Based Only
Creatine Monohydrate
5g daily · any time · with water
Strength, recovery, muscle hydration. Most researched supplement in history.
Whey Protein Isolate
1–1.5 scoops · post-workout or with Meal 4
Convenient protein. Helps hit 200g target without overeating.
Vitamin D3
5,000 IU daily · with a fat-containing meal
Hormone support, immune function, bone health. Florida sun helps but not enough.
Omega-3 Fish Oil
2–3g EPA/DHA daily · with meals
Joint recovery, inflammation control, heart health. Critical on a cut.
Magnesium Glycinate
400mg · before bed
Sleep quality, muscle recovery, reduces cramps. Most people are deficient.
Electrolytes
1 serving intra-workout · LMNT or similar
Sodium, potassium, magnesium. Prevents cramps and fatigue on a calorie deficit.
The Rules
Non-Negotiables
01
Hit 200g protein every day. No exceptions. This protects muscle on a cut.
02
1 gallon of water minimum. Carry it with you.
03
Eat within 30 min of waking and within 30 min post-workout.
04
80/20 rule. 80% whole foods, 20% whatever you want — as long as you hit macros.
05
Sourdough over whole grain. Your gut will thank you.
06
Veggies at lunch AND dinner. Minimum 2 cups per meal. Fiber keeps you full on a deficit.
07
If you’re starving, eat more protein or veggies — never skip meals to “save calories.”
08
Weigh yourself daily, same time (morning, after bathroom). Track the weekly average, not the daily number.
09
If weight stalls for 2+ weeks and you’re hitting macros: drop 100 cal from carbs. That’s it.
10
Block 2 bumps to 2,200 cal. Block 3 bumps to 2,300 cal. Trust the process.
Weekly Grocery List
Tap to Check Off
Protein
Ground Turkey 93% (2 lbs)
Egg Whites (32 oz carton)
Salmon or White Fish (1 lb)
Carbs
Mixed Berries (frozen bag)
Veggies
Broccoli (2 heads or frozen bag)
Other
Electrolyte Packets (LMNT)
Weekend Add-Ons
Large Flour Tortillas (pizza base)
Part-Skim Mozzarella (shredded)
Pepper Jack Cheese Slices
“You can’t out-train a bad diet. But you can out-eat a good one. Hit your macros.”
— Coach Cristian · The CM Truth