rest day diet when cutting

A rest day when you’re trying to cut seems like a step in the wrong direction. The aim is of course to burn more calories than you consume, “So how am I suppose to achieve that without training?”.

This is a thought that goes through a lot of men’s heads when cutting. They want to lose fat fast, taking a day off and living like they used to just feels counter-productive.

Due to the intensity of your workouts when cutting, a rest day is hugely necessary, so welcome the rest. If you’ve been training like you’re supposed to, then you’ll certainly need it.

When you’re cutting and a rest day appears, you still have to eat. Starving yourself is off the cards for obvious reasons, so what should you be eating on a rest day when trying to cut?

 

The Rest Day Cutting Diet

 

  • The first rule is to either keep carbs to an absolute minimum, or to avoid them completely for that day. The exception to that rule is if you have a sporting event the following day, the removal or minimization of carbs may inhibit your performance. But don’t worry, the intensity of a match, game, event and so on should be enough to keep you on track.

 

  • If you decide to go with minimal carbs, then make sure you either eat them as part of your first meal of the day, or at the latest before 1pm. Because you’re not exercising, you want these carbs to be used up by the time you go to bed that night from NEAT movement. This is standard daily movement like walking around, picking things up and so on.

 

  • For the remainder of the day you should be eating mostly protein, good fats and stick to vegetables over fruit due to the sugar content of fruit. In fact stay away from anything that contains sugar, even drinks. Sticking to water is your best bet.

 

  • In terms of meal structure, aim for 4-5 small meals in that day 3-4 hours apart and make your last meal for 8pm.

 

  • The rest day may be far easier on your body but it’s a real mental strain, this is why it’s so important for you to take your rest day on a busy day. Many people use Sunday and they only make it more difficult for themselves. Sunday is when most people are sat around watching TV, lying in bed and so on. Basically they’re bored, and what do you do when you’re bored? Eat! You’re also more likely to think about food when you’ve got a free schedule, which increases the chances of sugar cravings and cheating.

 

cheat meal rest day

 

Example Of A Rest Day Diet When Cutting

 

Meal 1 | As soon as you wake up: Small portion of oats with a scattering of fruit, seeds and nuts

Meal 2 | 3 hours after meal 1: Chicken and Broccoli

Meal 3 | 3 hours after meal 2: Bowl of tuna

Meal 4 | 3 hours after meal 3: Omelette

Meal 5 | 3 hours after meal 4 and ideally before 8pm: Handful (10) of nuts such as almonds, brazil nuts and macadamias

 

This is a safe example that isn’t too hard to follow. You still get some carbs in the morning, you have good variety and there’s never too long to wait for the next meal.

Combine this with a busy day and your rest day will breeze by without any issues.

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A rest day when you’re trying to cut seems like a step in the wrong direction. The aim is of course to burn more calories than you consume, “So how am I suppose to achieve that without training?”.

This is a thought that goes through a lot of men’s heads when cutting. They want to lose fat fast, taking a day off and living like they used to just feels counter-productive.

Due to the intensity of your workouts when cutting, a rest day is hugely necessary, so welcome the rest. If you’ve been training like you’re supposed to, then you’ll certainly need it.

When you’re cutting and a rest day appears, you still have to eat. Starving yourself is off the cards for obvious reasons, so what should you be eating on a rest day when trying to cut?

 

The Rest Day Cutting Diet

 

  • The first rule is to either keep carbs to an absolute minimum, or to avoid them completely for that day. The exception to that rule is if you have a sporting event the following day, the removal or minimization of carbs may inhibit your performance. But don’t worry, the intensity of a match, game, event and so on should be enough to keep you on track.

 

  • If you decide to go with minimal carbs, then make sure you either eat them as part of your first meal of the day, or at the latest before 1pm. Because you’re not exercising, you want these carbs to be used up by the time you go to bed that night from NEAT movement. This is standard daily movement like walking around, picking things up and so on.

 

  • For the remainder of the day you should be eating mostly protein, good fats and stick to vegetables over fruit due to the sugar content of fruit. In fact stay away from anything that contains sugar, even drinks. Sticking to water is your best bet.

 

  • In terms of meal structure, aim for 4-5 small meals in that day 3-4 hours apart and make your last meal for 8pm.

 

  • The rest day may be far easier on your body but it’s a real mental strain, this is why it’s so important for you to take your rest day on a busy day. Many people use Sunday and they only make it more difficult for themselves. Sunday is when most people are sat around watching TV, lying in bed and so on. Basically they’re bored, and what do you do when you’re bored? Eat! You’re also more likely to think about food when you’ve got a free schedule, which increases the chances of sugar cravings and cheating.

 

cheat meal rest day

 

Example Of A Rest Day Diet When Cutting

 

Meal 1 | As soon as you wake up: Small portion of oats with a scattering of fruit, seeds and nuts

Meal 2 | 3 hours after meal 1: Chicken and Broccoli

Meal 3 | 3 hours after meal 2: Bowl of tuna

Meal 4 | 3 hours after meal 3: Omelette

Meal 5 | 3 hours after meal 4 and ideally before 8pm: Handful (10) of nuts such as almonds, brazil nuts and macadamias

 

This is a safe example that isn’t too hard to follow. You still get some carbs in the morning, you have good variety and there’s never too long to wait for the next meal.

Combine this with a busy day and your rest day will breeze by without any issues.