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Ashley Conrad's 21-Day Clutch Cut: Nutrition

Clutch Cut nutrition is clean, simple, and easy to follow. A huge selection of food choices lets you customize your meals while you cut fat and transform your physique.

Clutch Cut nutrition isn't about deprivation. Instead of depriving your body of what it needs, I replace unhealthy foods with rich, nutrient-dense alternatives. All the food I recommend to is clean and metabolism-friendly. Each meal is measured to the gram. Every day, you'll receive the ideal balance of micro and macronutrients. Now that's clutch.

Clutch Cut: Nutrition

Watch The Video - 07:30


Everything you eat and drink plays a role in your body's hormonal balance. To lose weight or gain lean tissue, you need to keep your meals balanced and fuel yourself with clean calories your body can use. If you want to change your body rapidly, everything you eat counts. Set yourself up for success. Follow the Clutch Cut nutrition plan to burn fat and reveal your best body.

Clutch Nutrition Principles ///

People have a tendency to overcomplicate nutrition, especially because there's so much BS information on TV, online, and in diet books. Sellers release a product and then tell buyers what they want to hear, instead of just telling them the truth.

The truth is: Nutrition doesn't have to be complicated. Your body prefers clean, wholesome foods. Clutch Cut works with your body to optimize digestion, promote fat loss, and support the release of healthy hormones.

My nutrition plan doesn't include any substances that promote adrenal fatigue or spur excess cortisol release.

I like to keep things fresh, easy, and simple. I personally follow and prescribe the following five principles:

  1. Eat every 3 hours, on the dot.
  2. Eat within 30 minutes of waking
  3. Drink at least 1 gallon of water with 2 lemons daily.
  4. Eat gluten- and dairy-free, except whey protein isolates.
  5. No fillers, no preservatives, no coloring.

The Carb Conundrum ///

Clutch Cut doesn't yank carbohydrates from your diet like many other fat-loss programs. Your brain runs best on carbs. Carbs are your body's preferred fuel source, and I want your body to function at optimum levels. Sure, carbohydrates need to be controlled, but they don't have to be avoided.

When carbs are cut completely from someone's diet, the body will cling to them and store them as fat the moment they're reintroduced. This can lead to future weight gain and yo-yo dieting, a vicious cycle that's difficult to escape.

Instead of depriving clients of carbohydrates and snacks, I've found ways to make healthy, great-tasting alternatives. You can eat pancakes, French toast, and protein shakes that taste like ice cream and frozen yogurt. You don't have to stuff the blender full of fruit to cover up a nasty-tasting shake. With Clutch Cut, you'll never feel the need to binge on sugars or other simple carbs.

Clutch Cut Macros ///

The Clutch Cut nutrition plan is based around solid food choices and a simple macronutrient breakdown. Keep in mind that you don't have be exact with every single macro. Get as close to the recommended breakdown as possible. Most importantly, stick to the food choices below and space your meals apart evenly. Your personal macros will vary depending on the foods you choose.

Men's Nutrition Plan ///

Sample meal plan for a 180-pound male.

It's clutch to eat:

  • 1 gram of protein per pound of bodyweight
  • 1 gram of carbohydrates per pound of bodyweight
  • 0.5 grams of healthy fats per pound of bodyweight
Daily Totals
  • Calories: 2,175
  • Fat: 72 g
  • Carbs: 177.5 g
  • Protein: 198 g
Meal 1: Cheater Protein Pancakes

Directions:

  1. Mix ingredients until blended thoroughly.
  2. See package for cooking instructions.
  3. Top pancakes with 1 tbsp virgin coconut oil.
Nutrition Facts
Serving Size (Cheater Protein Pancake)
Amount per serving
Calories 423
Total Fat22 g
Total Carbs28 g
Protein28 g

Meal 2, Post-Workout: Sculpt Protein Shake

Directions:

  1. Blend all ingredients and enjoy!
Nutrition Facts
Serving Size (Sculpt Protein Shake)
Amount per serving
Calories 330
Total Fat10.5 g
Total Carbs29 g
Protein25 g

Meal 3: Choose From Food List
Nutrition Facts
Serving Size (Meal 3 Example)
Amount per serving
Calories 445
Total Fat11.5 g
Total Carbs37.4 g
Protein48.8 g
Meal 3 Alternative
Meal 4: Choose From Food List
Nutrition Facts
Serving Size (Meal 4 Example)
Amount per serving
Calories 445
Total Fat11.5 g
Total Carbs37.4 g
Protein48.8 g
Meal 5
Nutrition Facts
Serving Size (Meal 5)
Amount per serving
Calories 198
Total Fat8 g
Total Carbs28 g
Protein4 g
Meal 6: Choose From Food List
Nutrition Facts
Serving Size (Meal 6 Example)
Amount per serving
Calories 334
Total Fat8.5 g
Total Carbs18 g
Protein44 g
Meal 7: Optional


Women's Nutrition Plan ///

Sample meal plan for a 140-pound female.

It's clutch to eat:

  • 1 gram of protein per pound of bodyweight
  • 1/2 gram of carbohydrates per pound of bodyweight
  • 1/2 gram of healthy fats per pound of bodyweight
Daily Totals
  • Calories: 1,528
  • Fat: 67.8 g
  • Carbs: 95 g
  • Protein: 137.6 g
Meal 1: Cheater Protein Pancakes

Directions:

  1. Mix ingredients until blended thoroughly.
  2. See package for cooking instructions.
  3. Top pancakes with 1 tbsp virgin coconut oil.
Nutrition Facts
Serving Size (Cheater Protein Pancake)
Amount per serving
Calories 423
Total Fat22 g
Total Carbs28 g
Protein28 g

Meal 2, Post-Workout: Sculpt Protein Shake

Directions:

  1. Blend all ingredients and enjoy!
Nutrition Facts
Serving Size (Sculpt Protein Shake)
Amount per serving
Calories 264
Total Fat10.2 g
Total Carbs19 g
Protein25.2 g

Meal 3: Choose From Food List
Nutrition Facts
Serving Size (Meal 3 Example)
Amount per serving
Calories 223
Total Fat9 g
Total Carbs11 g
Protein26 g
Meal 3 Alternative
Meal 4: Choose From Food List
Nutrition Facts
Serving Size (Meal 4 Example)
Amount per serving
Calories 223
Total Fat9 g
Total Carbs11 g
Protein26 g
Meal 5
Nutrition Facts
Serving Size (Meal 5)
Amount per serving
Calories 130
Total Fat8 g
Total Carbs8 g
Protein4 g
Meal 6: Choose From Food List
Nutrition Facts
Serving Size (Meal 6 Example)
Amount per serving
Calories 265
Total Fat9.6g
Total Carbs18g
Protein28.4g
Meal 7: Optional


Lunch and Dinner Food List ///

Forget lame diet plans. The Clutch Cut food list was designed for your inner rebel. With no one telling you what to eat, you can decide for yourself. By pairing the ingredients below with the recommended portion sizes, it's clutch to be free.

Lean Protein
Vegetables
Healthy Fats
Seasonings and Spices
Water
Beverages

    Guidelines: No soda, fruit juice, sports drinks, energy drinks, or alcohol.

  • coffee

    Coffee

    (limit 2 cups per day)

  • tea

    Unsweetened Herbal Tea

  • Unsweetened Almond Milk

    Unsweetened Almond Milk

  • Caffeine-free Green Tea

    Caffeine-free Green Tea



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About The Author

Ashley Conrad is one of the world's top fitness and nutrition experts. Her innovative methods, and trademark style garnered her a loyal following...

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Comments

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xrizzox

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xrizzox

gluten and dairy free <3 my kind of diet

Jun 7, 2013 3:01pm | report
 
rmcclanahan87

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rmcclanahan87

it isn't completely gluten free

Oct 24, 2013 6:11pm | report
JRose13

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JRose13

this is so stupid, you actually think eating every three hours on the dot is going to make a difference. I bet you if i ate twice a day that id get the same results eating 8 times per day

Jun 7, 2013 8:34pm | report
 
Mudvayne24

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Mudvayne24

I'd have to disagree with that. I think 3 hours exactly is a little exaggerated, but meal timing seems to play a big role for a lot of people, including myself. I currently eat over 4,000 calories per day (every day) and if I only ate 2 or 3 times per day I'd definitely feel sick and bloated from trying to shovel in 1,500-2,000 calories at a pop. There are different diets for different people and thats a fact.... just because you disagree with this doesn't mean it won't work for millions of other people.

Jun 8, 2013 9:15am | report
Neion

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Neion

That works for you because you are eating 4000 cals. If you were eating half that, 7 to 8 meals a day would make no sense

Jun 10, 2013 3:53pm | report
DanielleL

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DanielleL

If I don't eat every 2-3 hours I get very weak and faint and am only eating 1200 c a day.

Jun 11, 2013 5:08pm | report
Mudvayne24

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Mudvayne24

@Neion If you eat every 3 waking hours your only going to get in about 5, or maybe 6 meals a day. Eating 300-400 calories a meal can make perfect sense for a lot of people.

Jun 11, 2013 5:21pm | report
E90335i

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E90335i

JRose, you are right.
Danielle, you feel sick because you have trained your body to be that way. You can train your body to eat only one meal a day, it just takes about 2 weeks for your body to adjust.
Just look up intermittent fasting. Best protocol ever.

Jun 11, 2013 8:41pm | report
Dracid

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Dracid

known fact. Eating less food more frequently keeps your body running better and burns off more fat. If you're eating 2 huge meals a day and that's all, there is going to be down time where your body isn't burning fat as fast. Common knowledge come on

Jun 16, 2013 5:39pm | report
MissLeo

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MissLeo

DanielleL why so low in calories? I would feel faint too at your height and weight. Your maintenance cals are probably around 2072. You shouldn't be too much lower than 1572. Numbers are ball park but that's with a 500 cal deficit.

Jun 18, 2013 3:41pm | report
MissLeo

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MissLeo

And btw her program here is very intense and you need more nutrition to fuel this kind of thing. Her recommendations Sample meal plan for a 140-pound female (you weigh more) are Calories: 1,765. You will make yourself sick. Trust me.

Jun 18, 2013 3:46pm | report
bonafideUK

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bonafideUK

@ Dracid - That is not a "known fact" at all. Its just your broscience PHD talking. The only benefit to frequent eating, already pointed out, is feeling less bloated during the day. Someone eating 3 meals a day will get exactly the same results as someone eating 8 meals a day, if everything else is done exactly the same.

Jun 19, 2013 3:16pm | report
Archinfinite

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Archinfinite

Agree with BonafideUK 100%. Yes eating a meal increases your metabolism but the size of the increase will be related to the size of the meal. Somebody misinterpreted a journal article and started spreading this idea as fact...

Jun 19, 2013 7:15pm | report
mmajunkiie

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mmajunkiie

Actually meal timing is a big part... Manlet's gonna manlet

Jun 20, 2013 12:01pm | report
hxcstunna

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hxcstunna

I can't believe people still think meal timing is crucial. There is a plethora of scientific evidence stating otherwise. When your body does not have to digest food every few hours it functions much more proficiently. All cells will be healthier, from your skin, to your hair, to your muscles etc. This may go against traditional broscience, but I can tell you from personal experience: it works. More energy, better focus, and a stronger body. Research IF (intermittent fasting), and for some insight and humor, look up the fasting twins on youtube (Hodge twins).

Jun 25, 2013 4:29pm | report
VsMommy

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VsMommy

Nutrition studies done by Registered Dietitians who are also CSSDs have determined that timing of nutrients is crucial to weight loss, weight gain, and performance. There is an app that was released two years ago by the Dietitian for the US Olympic Marathon, Gymnastics and Figure Skating athletes, and his research is compelling. In the end, do what you feel is best for you. However, do not debunk what science has proven to be true.

Jul 1, 2013 6:27pm | report
britabolixxx

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britabolixxx

meal timing. in the long run it will help you...

Sep 18, 2013 12:16pm | report
akuhlman427

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akuhlman427

booo! don't eat breakfast and see what happens dude!

Sep 20, 2013 5:59am | report
acaldwell0809

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acaldwell0809

for how much calorie burn that is put into this workout plan you need to eat every few hours to keep the body filled with energy. Working out that much will also speed up the metabolism therefore needing to eat more often it is extremely unhealthy to eat twice a day.

May 13, 2014 9:00pm | report
ohs0fast

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ohs0fast

Is there a reason the guide here lists lean protein at 3.5oz per meal and attached guide has 6oz?

Jun 10, 2013 8:01am | report
 
softshoulders

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softshoulders

the 3.5oz is for the female meal plan. 6oz is for men, both are listed here and the guide

Jun 10, 2013 11:04am | report
ohs0fast

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ohs0fast

Ahh .. I see now. Thanks :)

Jun 10, 2013 12:57pm | report
TiggersBuff13

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TiggersBuff13

Also, the 3.5 oz is for a 140# female.
I would think it would vary depending on weight.

Apr 2, 2014 6:58pm | report
KristinJH

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KristinJH

If you can't work out in the morning, what happens to the post-workout shake ? Do I still eat that one ?

Jun 10, 2013 9:47am | report
 
ohs0fast

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ohs0fast

You always want post workout recovery. ... I would prob switch with meal 5 if you're working out in the evening

Jun 10, 2013 9:51am | report
Showing 1 - 25 of 155 Comments

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