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Body Transformation: Andrew Clark's Cutting Regimen

Body Transformation: Andrew Clark's Cutting Regimen

Andrew combined whole foods with cutting-edge supplements during his cutting phase. Anavite from Gaspari Nutrition served as Andrew's reliable multivitamin for eight weeks leading up to his competition, along with NOW 8 Billion Acidophilus for digestion and Bifidus NOW C-1000 for extra Vitamin C.

He even blended his own custom elixirs during his cutting phase, mixing shakes containing Labrada GlutaLean and Labrada BCAA Power before cardio sessions. Andrew attributes a great deal of muscle retention to his self-made recovery shakes.

Andrew recommends his Labrada mixture with low carb meal replacement shakes to coworkers and friends because he claims it made him bigger and stronger.

Nutrition:

Calories: 3,493
Fats: 114.5
Protein: 307
Carbs: 312.5

Meal 1:

  • Oatmeal

    Oatmeal

    3/4 cup Calories: 94
    Fats: 1 Grams | Protein: 2 Grams | Carbs: 20 Grams

  • Egg Whites

    Egg Whites

    6 whites Calories: 69
    Fats: 0 Grams | Protein: 14 Grams | Carbs: 1 Grams

  • Chicken/Tilapia

    Chicken/Tilapia

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams

Protein 46g | Carbs 23g | Fat 14g | Calories 416

Meal 2:

  • Green Beans

    Green Beans

    1 cup Calories: 66
    Fats: 0 Grams | Protein: 3 Grams | Carbs: 14 Grams

  • Tuna

    Tuna

    4 ounces Calories: 175
    Fats: 5 Grams | Protein: 31 Grams | Carbs: 0 Grams

  • Extra Virgin Olive Oil

    Extra Virgin Olive Oil

    2 tbsp Calories: 240
    Fats: 28 Grams | Protein: 0 Grams | Carbs: 0 Grams

Protein 34g | Carbs 14g | Fat 33g | Calories 481

Meal 3:

  • Spinach

    Spinach

    2 cups Calories: 14
    Fats: 0 Grams | Protein: 2 Grams | Carbs: 2 Grams

  • Labrada Carb Watchers Lean Body

    Labrada Carb Watchers Lean Body

    1 packet Calories: 240
    Fats: 4 Grams | Protein: 40 Grams | Carbs: 12 Grams

  • Fish Oil

    Fish Oil

    5 softgels Calories: 50
    Fats: 5 Grams | Protein: 0 Grams | Carbs: 0 Grams

  • Peanuts

    Peanuts

    1 ounce Calories: 159
    Fats: 13 Grams | Protein: 7 Grams | Carbs: 5 Grams

Protein 49g | Carbs 19g | Fat 22g | Calories 463

Meal 4:

  • Sweet Potatoes

    Sweet Potatoes

    2 potatoes Calories: 257
    Fats: 1 Gram | Protein: 4 Grams | Carbs: 58 Grams

  • Gala Apple

    Gala Apple

    1 apple Calories: 91
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 24 Grams

  • Chicken

    Chicken

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams

  • Wheat Bread

    Wheat Bread

    1 slice Calories: 73
    Fats: 1 Gram | Protein: 3 Grams | Carbs: 14 Grams

  • Sugar Free Jam

    Sugar Free Jam

    1 tbsp Calories: 10
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 5 Grams

Protein 37g | Carbs 103g | Fat 15g | Calories 684

Meal 5:

  • Gaspari Nutrition Myofusion

    Gaspari Nutrition MyoFusion

    1 1/2 scoops Calories: 220
    Fats: 4.5 Grams | Protein: 37.5 Grams | Carbs: 7.5 Grams

  • NOW Dextrose

    NOW Dextrose

    60 grams Calories: 225
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 60 Grams

Protein 37.5g | Carbs 67.5g | Fat 4.5g | Calories 445

Meal 6:

  • Gaspari Nutrition Myofusion

    Gaspari Nutrition MyoFusion

    2 scoops Calories: 294
    Fats: 4.5 Grams | Protein: 37.5 Grams | Carbs: 7.5 Grams

  • Brown Rice

    Brown Rice

    1 cup Calories: 217
    Fats: 2 Grams | Protein: 5 Grams | Carbs: 45 Grams

  • Orange

    Orange

    1 orange Calories: 71
    Fats: 0 Grams | Protein: 1 Gram | Carbs: 18 Grams

Protein 56g | Carbs 73g | Fat 8g | Calories 582

Meal 7:

  • Shrimp

    Shrimp

    4 ounces Calories: 174
    Fats: 6 Grams | Protein: 24 Grams | Carbs: 5 Grams

  • Whole Eggs

    Whole Eggs

    3 eggs Calories: 166
    Fats: 12 Grams | Protein: 12 Grams | Carbs: 1 Gram

  • Hot Salsa

    Hot Salsa

    1 tbsp Calories: 22
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 5 Grams

  • Optimum Gold Standard 100% Casein

    Optimum Gold Standard 100% Casein

    1/2 scoop Calories: 60
    Fats: 0 Grams | Protein: 12 Grams | Carbs: 2 Grams

Protein 48g | Carbs 13g | Fat 18g | Calories 422

Training:

Day 1: Quads/Hamstrings


Day 2: Shoulders


Day 3: Back/Biceps


Day 4: Chest/Triceps


Day 5: Hamstrings/Calves


Day 6: Rest

Day 7: Rest

Supplementation:


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sonjamaria

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sonjamaria

How do you actually eat your meals? Do you combine them and blend them?
I cant work out how spinach, fish oil and peanuts go together.

Apr 5, 2012 5:11am | report
 
Will0404

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Will0404

ummm fish oil are capsules. he eats the spinach and probably has the peanuts on the side and eats them while he is eating the spinach.

May 2, 2012 9:01am | report
BigE18

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BigE18

My workout regimen matches up pretty closely with what he's doing. I am now ready to attack my bodyfat with dieting as well. This looks like a pretty good plan.

May 30, 2012 1:13pm | report
 
Linds007

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Linds007

Great Article, it was very helpfull

Jul 31, 2012 9:02pm | report
 
MattyRM

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MattyRM

isn't 3,493 calories way too much if you want to be cutting? I'm trying to lose fat and go hard at the gym with pretty much your same cardio and I'm limiting my calories to 2000 if not lower some days.

I'm doin the Kris Gethin 12 week right now so we'll see how that goes. Day 13

Nov 16, 2012 12:12pm | report
 
Spawn8214

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Spawn8214

1) I agree that 3,500 calories seems like quite a bit, but looking at his exercise regimen, he is doing 30 min of HIIT cardio 5 days a week. So, a higher calorie diet makes sense,.

2) 200 calories at 170lbs? That's waaay too low. On Gethin's plan, you are usually lifting 5 days a week and cardio everyday, at 170lbs you should be taking in around 2,600 calories.

Sep 12, 2013 2:49pm | report
Rocket34

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Rocket34

How are you cutting at 3500 calories?

Apr 18, 2013 11:04pm | report
 
kingx6565

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kingx6565

Sounds like to many calories for me but I like the food choices.

Jun 11, 2013 9:04pm | report
 
kingx6565

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kingx6565

Sounds like to many calories for me but I like the food choices.

Jun 11, 2013 9:04pm | report
 
DLiberal

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DLiberal

From looking at the meal plan, it has a bit of everything. This is well thought out and organized. I will take this plan into account.

Jun 30, 2013 12:36pm | report
 
Showing 1 - 10 of 10 Comments


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