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Ryan Hughes' Cutting Program
When Ryan Hughes is prepping for a fitness contest, he flips the fat burning switch and cranks up the intensity. He maintains a shredded physique year around as it is, but when push comes to shove you can bet that Ryan will be in the gym everyday doing cardio conditioning.
He also tightens up his diet because he knows that success starts in the kitchen and ends in the kitchen. If you want a body that guys are jealous of and girls swoon over, then follow Ryan Hughes' lead with his personal cutting regimen.
Ryan Hughes' Fitness Program
Watch The Video - 11:25
Cutting Regimen
Nutrition
Calories: 3,647
Fats: 147g
Protein: 374g
Carbs: 242g
Meal 1:
-
Myofusion
2 scoops
Protein 50g | Carbs 10g | Fat 6g -
Oats with Splenda and Cinnamon
1/2 cup
Protein 3g | Carbs 18g | Fat 2g
Total Calories For Meal 1: 375
Meal 2:
-
99% lean Ground Turkey
6 oz
Protein 47g | Carbs 0g | Fat 18g -
Broccoli
1 cup
Protein 3g | Carbs 5g | Fat 0g -
Almonds
1/4 cup
Protein 8g | Carbs 8g | Fat 19g
Total Calories For Meal 2: 588
Meal 3: Post Workout
Total Calories For Meal 3: 298
Meal 4:
-
99% lean Ground Turkey
6 oz
Protein 47g | Carbs 0g | Fat 18g -
Broccoli
1 cup
Protein 3g | Carbs 5g | Fat 0g -
Almonds
1/4 cup
Protein 8g | Carbs 8g | Fat 19g
Total Calories For Meal 4: 588
Meal 5:
-
99% lean Ground Turkey
6 oz
Protein 47g | Carbs 0g | Fat 18g -
Yams
8 oz
Protein 3g | Carbs 62g | Fat 0g
Total Calories For Meal 5: 606
Meal 6:
Total Calories For Meal 6: 455
Meal 7:
-
99% lean Ground Turkey
6 oz
Protein 47g | Carbs 0g | Fat 18g -
Broccoli
1 cup
Protein 3g | Carbs 5g | Fat 0g -
Yams
8 oz
Protein 3g | Carbs 62g | Fat 0g
Total Calories For Meal 7: 633
Meal 8:
-
Natural Peanut Butter
1 tbsp
Protein 10g | Carbs 8g | Fat 11g -
Celery
1 stalk
Protein 0g | Carbs 1g | Fat 0g
Total Calories For Meal 8: 104
Training
Day 1: Chest
Barbell Bench Press - Medium Grip
5 sets of 15, 12,10,10,10 reps
Incline Dumbbell Press
4 Sets 12,10,10,8 reps
Dumbbell Flyes
4 Sets 10,10,10,10 reps
Straight-Arm Dumbbell Pullover
3 Sets 15,12,10 reps
Butterfly
4 Sets 12,12,12,12 reps
Day 2: Quads/Calves
Standing Calf Raises
3 sets of 60,60,60 reps
Seated Calf Raise
3 sets of 60,60,60 reps
Leg Extensions
5 Sets 15,12,12,10,10 reps
Barbell Squat
5 Sets 20,15,12,10,10 reps
Leg Press
4 Sets 15,12,12,10 reps
Smith Machine Squat
3 Sets 15,15,15 reps
Day 3: Back
Wide-Grip Lat Pulldown
4 Sets 12,10,10,10 reps
Seated Cable Rows
4 Sets 15,12,10,10 reps
Bent Over Barbell Row
4 Sets 15,12,10,8 reps
One-Arm Dumbbell Row
4 Sets 12,10,10,8 reps
Day 4: Shoulders
Standing Military Press
4 Sets 12,10,8,8 reps
Dumbbell Bench Press
4 Sets 10,10,8,8 reps
Barbell Shrug
4 Sets 15,12,12,10 reps
Smith Machine Shrug
3 Sets 12,12,12 reps
Side Lateral Raise
3 sets of 12,10,8 reps
one arm at a time
Front Plate Raise
3 Sets of 12,10,8 reps
25,35,45lb plates
Day 5: Arms
Barbell Curl
4 Sets 12,10,10,8 reps
Dumbbell Alternate Bicep Curl
4 Sets 12,10,8,8 reps
Standing Dumbbell Reverse Curl
4 Sets 12,10,10,8 reps
One Arm Dumbbell Preacher Curl
3 Sets 12,12,12 reps
Dumbbell One-Arm Triceps Extension
4 Sets 12,10,10,8 reps
Weighted Bench Dip
4 Sets 15,12,12,10 reps
Lying Triceps Press
4 Sets 12,10,10,8 reps
Triceps Pushdown
3 Sets 12,10,10 reps
Day 6: Hamstrings/Calves
-
Standing Calf Raises
3 sets of 60,60,60 reps -
Seated Calf Raise
3 sets of 60,60,60 reps 
Seated Leg Curl
4 Sets 12,10,10,10 reps
Stiff-Legged Barbell Deadlift
4 Sets 15,12,12,10 reps
Dumbbell Lunges
3 Sets of 20 steps
Day 7: Rest
Abdominals: Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.
Cardio: Moderate intensity cardio for 30 minutes first thing in the A.M. and 20 minutes post-workout daily.
Supplementation
WITH BREAKFAST
-
2 scoops Gaspari Nutrition MyoFusion
-
1 serving Controlled Labs Oxi-Mega Fish Oils
-
2 scoops Gaspari Nutrition Anavite
3 tabs
WITH MEAL 2
-
2 scoops Gaspari Nutrition Spirodex
PRE WORKOUT
-
1 serving Gaspari Nutrition SuperPump Max
DURING WORKOUT
POST WORKOUT
-
1 serving Genr8 Vitargo
-
1 serving Controlled Labs Oxi-Mega Fish Oils
-
2 scoops Gaspari Nutrition MyoFusion
-
2 scoops Gaspari Nutrition Anavite
3 tabs
Ryan Hughes' Personal Philosophy
Nutrition
My approach to nutrition is very simple. Over the past few years I have tried various foods, quantities and timing strategies and I believe I have found what works best for me. I stick to simple quality protein sources and complex carbohydrates. My diet does not contain a ton of variety as you can tell which may not be right for everyone.
However, I don't mind the lack of variety and I enjoy knowing exactly what I am getting each and every day. The lack of variety makes it easy for me to plan ahead and prepare my food. Grocery shopping and meal preparation are a breeze for me because I stick to simple, high quality foods which require very little preparation time and effort.
My strategy is simple, quick and easy!
Training
My training strategy is also very straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine.
I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I very rarely "bulk" anymore. I take a few months to try and add new muscle mass each year, but these periods of time I still eat very clean.
My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio.
Supplementation
Supplementation for me is very regimented and consistent. I believe this to be the key to supplementation success. I have always used Gaspari Nutrition products.
In fact my first supplement stack ever was Size-On/SuperPump 250. So, signing with Gaspari Nutrition was sort of like a dream come true for me. If you look back into my forum posts, blogs and comments you will find that I have always supported the brand and used the products.
I also use fish oils and Genr8 Vitargo, which is a great product to use post-workout. I use Vitargo year round, even when cutting. One tip I would give anyone who is looking to add a supplement regimen to their current plan is, get everything else in check first.
Do not rely on supplements; use them in addition to a balanced diet and strict training regimen. You will see great results if you use these products properly in the right nutritional and training environment.
15 Comments
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knight7673
I'm gonna start this workout this next week, it looks amazing and will keep updates on my progress
- Body Stats
- ht: 6'0"
- wt: 378 lbs
ufc987
1.25 hrs isnt close to over training so dont worry about it there. if you arent taking rest days every 3 or 4 days though then yes you may be over training.
- Body Stats
- ht: 5'0"
- wt: 135 lbs
- bf: 6.4%
- Body Stats
- ht: 6'1"
- wt: 154 lbs
- bf: 8.7%
danamerican
ya, each set you should be adding weight. by the last set, you should have a tough time finishing the reps, while on the first set it should not be easy, but not as tough either
- Body Stats
- ht: 6'0"
- wt: 180 lbs
- bf: 8.0%
jse
Been on this workout plan for a couple of weeks love it so far, he is so right about the diet its super easy to follow and cheap!! Thanks!
- Body Stats
- ht: 5'10"
- wt: 204 lbs
- Body Stats
- ht: 5'11"
- wt: 151.4 lbs
- bf: 15.0%
bonechunk
when your that size, your muscles require a lot of fuel even on a cut
- Body Stats
- ht: 5'11"
- wt: 222 lbs
- Body Stats
- ht: 5'11"
- wt: 222 lbs
- Body Stats
- ht: 6'2"
- wt: 180 lbs
- bf: 9.0%
Predaphin
Abdominals: Trained every other day alternating between weighted exercises on one day and non-weighed the next abdominal day. I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction.
How many sets of Abs??
- Body Stats
- ht: 5'9"
- wt: 216.5 lbs
- Body Stats
- ht: 6'0"
- wt: 181 lbs
- bf: 13.0%
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