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Laura Bailey's Cutting Program

Laura Bailey's Cutting Program

To get full access to Laura's insider tips on leaning out, check out her personal cutting regimen.
by Fitness 360 May 20, 2011

When Laura Bailey needs to be finely tuned for peak performance, she revs up the intensity during her workouts. She relies on her competitive spirit to stay motivated for the stage.

When the stakes are high, she must be mentally and physically disciplined to achieve the physique she needs to come out on top, which happens quite often. With more than 32 fitness competitions under her belt (more than half were wins) Laura knows what it takes to succeed.

If you want a track record as good as Laura Bailey's then you might want to check out her personal cutting regimen.

Laura Bailey's Fitness Program

Watch The Video - 11:08




Cutting Regimen

Nutrition

Total Calories: 1776   |  Fat: 36g  |  Carbs: 153g  |  Protein: 215g

Meal 1: Apricot Protein Pancakes

  • egg whites

    Egg Whites

    4
    Fats: 0 Grams| Protein 10 Grams| Carbs 0 Grams

  • oatmeal

    Oatmeal

    1/2 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 20 Grams

  • Sugar-Free Apricot Preserves

    Sugar-Free Apricot Preserves

    1 tbsp
    Fats: 0 Grams| Protein 0 Grams| Carbs 4 Grams

  • Sugar-Free Syrup

    Sugar-Free Syrup

    1 tbsp
    Fats: 0 Grams| Protein 0 Grams| Carbs 4 Grams

  • splenda

    Splenda

    1 packet
    Fats: 0 Grams| Protein 0 Grams| Carbs 4 Grams

    • Total Calories For Meal 1: 185

Meal 2: Low-Sugar BBQ Chicken

  • chicken

    Chicken

    5oz
    Fats: 1 Grams| Protein 24 Grams| Carbs 3 Grams

  • potatoes

    Southern Style Potatoes

    4oz
    Fats: 0 Grams| Protein 2 Grams| Carbs 22 Grams

  • Asparagus

    Asparagus

    6oz
    Fats: 0 Grams| Protein 2 Grams| Carbs 22 Grams

    • Total Calories For Meal 2: 244

Meal 3: Healthy Snack

  • tuna

    Lemon Pepper Tuna

    5oz
    Fats: 6 Grams| Protein 38 Grams| Carbs 0 Grams

  • Rye Crackers

    Rye Crackers

    4
    Fats: 0 Grams| Protein 4 Grams| Carbs 28 Grams

    • Total Calories For Meal 3: 339

Meal 4: Balanced Lunch

  • tilapia

    Tilapia

    4oz
    Fats: 3 Grams| Protein 34 Grams| Carbs 0 Grams

  • Broccoli

    Broccoli

    1/2 cup
    Fats: 0 Grams| Protein 1 Grams| Carbs 3 Grams

  • Sweet Potato Fries

    Sweet Potato Fries

    4oz
    Fats: 0 Grams| Protein 2 Grams| Carbs 25 Grams

    • Total Calories For Meal 4: 286

Meal 5: Spinach Omelet

  • egg whites

    Egg Whites

    3
    Fats: 0 Grams| Protein 7 Grams| Carbs 0 Grams

  • chicken

    Chicken

    2oz
    Fats: 7 Grams| Protein 15 Grams| Carbs 1 Grams

  • turkey

    Turkey

    1oz
    Fats: 2 Grams| Protein 8 Grams| Carbs 0 Grams

  • spinach

    Spinach

    1 cup
    Fats: 0 Grams| Protein 1 Grams| Carbs 1 Grams

  • mushrooms

    Mushrooms

    1 cup
    Fats: 0 Grams| Protein 1 Grams| Carbs 1 Grams

  • tomato

    Tomato

    1 cup
    Fats: 0 Grams| Protein 1 Grams| Carbs 1 Grams

    • Total Calories For Meal 5: 237

Meal 6: Healthy Snack

  • chicken

    Chicken

    2oz
    Fats: 7 Grams| Protein 15 Grams| Carbs 1 Grams

  • egg whites

    Egg Whites, Scrambled

    3
    Fats: 0 Grams| Protein 7 Grams| Carbs 0 Grams

  • veggies

    Sauteed Veggies

    5oz
    Fats: 0 Grams| Protein 3 Grams| Carbs 12 Grams

  • ketchup

    Ketchup

    1 tbsp
    Fats: 0 Grams| Protein 0 Grams| Carbs 4 Grams

    • Total Calories For Meal 6: 236

Meal 7: Healthy Snack

Training

When prepping for a contest, I tend to do the same exercises on the same days as in the off season or muscle-building season, but I work with lower weights and sometimes higher reps since the mass is already there.

I prefer lifting heavier and intense versus lower weight and increased reps, but I have found that at this point in my muscle maturity, I come in looking more refined and less bulky when I lift lighter. The order of the exercises and number of exercises may vary as well.

There are also times when I will do cardio every other day rather than every day.

Day 1: Legs

    Superset:

  • Leg Extensions Leg Extensions

    Leg Extensions

    3-6 Sets Of 20 Reps
  • Dumbbell Step Ups Dumbbell Step Ups

    Dumbbell Step Ups

    3 Sets Of 15 Reps

    • Superset:

  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    3 Sets Of 15 Reps
  • Plie Dumbbell Squat Plie Dumbbell Squat

    Plie Dumbbell Squat

    3 Sets Of 15 Reps

    • Superset:

  • Leg Press Leg Press

    Leg Press

    3-6 Sets Of 20 Reps
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    3 Sets Of 10 Reps

    • Superset:

  • Barbell Lunge Barbell Lunge

    Barbell Lunge (Walking)

    3 Sets Of 20-30 Reps
    (3-single lunges/3-double lunges)
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    3 Sets Of 15 Reps

    • Superset:

  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    6 Sets Of 20-25 Reps
  • Frog Hops Frog Hops

    Frog Hops

    3 Sets Of 15 Reps

    • Exercise:

  • Barbell Squat Barbell Squat

    Barbell Squat

    4 Sets Of 15 Reps

    • Cardio:

  • Stairmaster Stairmaster

    Stairmaster

    30 min
Day 2: Back/Shoulders
Day 3: Biceps/Triceps
Day 4: Chest
Day 5: Back/Shoulders
Day 6: Cardio only/Rest
Day 7: Rest

Supplementation

How I Use Them:

I take a multivitamin first thing in the morning. I pour the strawberry liquid aminos in my water, add lemon or mix with sugar-free lemonade, and sip it throughout the day and during my workout. It tastes like a strawberry-lemonade slush.

I also mix liquid aminos with a sugar-free orange drink and it tastes like an orange creamsicle or a 50-50 bar. I take the Beta Alanine post workout or I will take glutamine.

I also supplement 2 meals per day with a Vanilla or Chocolate protein shake. Depending on the amount of muscle mass I am carrying, I may also take Kre-Alkalyn pre-workout for increased energy and to help with muscle growth.

Laura Bailey's Personal Philosophy

Nutrition

My philosophy regarding nutrition is simple: "If it doesn't taste good, I'm not eating it!" I hear so many people say, "I can eat plain chicken and oatmeal forever". No they can't, otherwise they would stay in shape forever.

This is exactly why most people fall off their nutrition after about a week, and is also the reason most competitors rebound so bad in the off season. Their nutrition plan makes them miserable. They are cranky and don't like what they eat.

I don't believe in eating food; I believe in eating meals … good meals! There's a big difference. "food" can be bland and boring, but "meals" have flavor and life! I have to enjoy what I'm eating if I'm going to make those habits a lifestyle rather than something that is only seasonal.

The best investment I ever made was in a nutritionist. He helped me relearn everything about eating and completely changed my perspective.

I never enjoyed cooking, but have learned to become quite the chef out of necessity. I took foods I enjoyed and learned how to prepare them with healthy substitutions that still allowed me to eat them, even during competition season.

Some of my favorites are: lemon poppy seed muffins, chocolate muffins, zucchini bread and carrot cake muffins, strawberry pancakes, 7-layer bean dip, Mexican pizza, potato skins, crab cakes, chicken and shrimp fried rice. Now that's good eating! I always look forward to my next meal, and so should you.

Get educated about nutrition, get recipes, get in that kitchen, and get creative! You've got nothing to lose except pounds!

Training

Simply put, I truly believe you've got to love and enjoy your training; otherwise you'll get nothing out of it. Although my workouts were initially very scripted, I found that if I don't like a particular exercise, it's okay to find an alternative to the exercise that is equally beneficial.

Most people get fanatical when it comes to working out and think if they don't do the exact same thing every single time; the outcome is going to be less than stellar. As a result, they hate their workouts, and are often ready for it to end as soon as it begins.

There were a few times when I found myself slipping into that mode and losing my motivation to train. I am easily bored, so I have to keep my workouts fresh and constantly change them.

I always have to have fun and enjoy what I am doing. That is what has made remaining consistent with my training much easier, and I truly look forward to it on most days.

However, if you don't feel like going to the gym, then don't! It's okay; just get out on that rugby, soccer, or football field. Get your skis out and head for the water or the slopes.

Get on the track, tennis or volleyball court and work out like you have lost your mind! Your body will enjoy the change of pace and so will you.

Supplementation

I've always been a "less is more" type of person when it comes to supplementation. I used to see people take 7-8 different supplements, rotate them, stack them, and swear by their results, but the people always looked the same to me.

My theory is, when I stop taking supplements my physique and nutrition should be able to maintain a similar look independent of the supplements. I don't believe supplements should make or break you, rather they should do exactly what they state and "supplement" your nutrition and physique.

I'm not big on "stacking" and taking tons of stuff. It takes too much time, energy and money. I'd rather not take anything at all, but since it is necessary because I push my body beyond normal limits, I typically choose to take the least amount necessary.

The one thing I do believe is that everyone should have a good multivitamin for daily energy and nutrients, and a quality protein for meal substitutions. Those are the 2 things I will always have in my supplement arsenal.


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rjdj3530

Rep Power: 10

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rjdj3530

I can't print Day 2 Workout!!

Mar 23, 2012 10:16am | report
Masica999

Rep Power: 10

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Masica999

Great workout routine for people who like cardio and changing it up if it gets boring.
And the idea, eat food because it tastes good, made me go shopping and get the food that sounded delicious for this week.
So far, I plan to do the work muscle building regimine for 4 to 5 weeks. Then do the cutting program for 2. Maybe I will take another 3 days off when I am done.
Thank you Laura for a fun routine.

May 8, 2012 3:59pm | report
joojnla

Rep Power: 42

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joojnla

Thank u for posting !!! Money is tight right now can't afford a trainer so Im grateful that u r sharing this with us !

May 25, 2012 2:44pm | report
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