Bodybuilding.com Information Motivation Supplementation
in:

Ryan Hughes' Cutting Program

Ryan Hughes is a beast in the gym, and he’s quickly making his presence known in the fitness world. He wasn’t always mister muscles though.

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:

Total Calories For Meal 1: 375

Meal 2:

  • turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

Total Calories For Meal 2: 588

Meal 3: Post Workout

  • Salmon

    Salmon

    6 oz fresh grilled
    Protein 39g   |   Carbs 0g   |   Fat 12g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

Total Calories For Meal 3: 298

Meal 4:

  • turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • almonds

    Almonds

    1/4 cup
    Protein 8g   |   Carbs 8g   |   Fat 19g

Total Calories For Meal 4: 588

Meal 5:

Total Calories For Meal 5: 606

Meal 6:

  • myofusion

    Myofusion

    2 scoops
    Protein 50g   |   Carbs 10g   |   Fat 6g

  • Vitargo

    Vitargo

    1 scoop
    Protein 0g   |   Carbs 35g   |   Fat 0g

Total Calories For Meal 6: 455

Meal 7:

  • 99% lean Ground Turkey

    99% lean Ground Turkey

    6 oz
    Protein 47g   |   Carbs 0g   |   Fat 18g

  • Broccoli

    Broccoli

    1 cup
    Protein 3g   |   Carbs 5g   |   Fat 0g

  • Yams

    Yams

    8 oz
    Protein 3g   |   Carbs 62g   |   Fat 0g

Total Calories For Meal 7: 633

Meal 8:

Total Calories For Meal 8: 104

Training

Day 1: Chest
Day 2: Quads/Calves
Day 3: Back
Day 4: Shoulders
Day 5: Arms
Day 6: Hamstrings/Calves
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 MEAL 2
PRE WORKOUT

Ryan Hughes' Personal Philosophy


Nutrition

My approach to nutrition is 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 little preparation time and effort.

My strategy is simple, quick and easy!

Training

My training strategy is also 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 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 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.

Fitness 360


Bookmark and Share

Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
5.7

Out of 10
Good
63 Ratings

37

Comments

Showing 1 - 25 of 37 Comments

(5 characters minimum)

      • notify me when users reply to my comment
knight7673

Rep Power: 0

  • rep this user
knight7673

I'm gonna start this workout this next week, it looks amazing and will keep updates on my progress

Dec 2, 2011 1:02pm | report
 
greggy61

Rep Power: 0

  • rep this user
greggy61

Looks Great Ryan. I'm going to give it a shot! I'm consuming 2500 cal a day. About 150 protein and 150 carbs...fat not sure

Question, how long does it take you to complete these workouts on a daily basis. I currently work out 1.25 hours a day...Is that over training.

Dec 2, 2011 1:53pm | report
 
ufc987

Rep Power: 0

  • rep this user
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.

Jan 5, 2012 8:09am | report
LeanMachine996

Rep Power: 0

  • rep this user
LeanMachine996

depends what your doing in those 1hr15mins

Jan 14, 2012 11:58am | report
DjVeli88

Rep Power: 0

  • rep this user
DjVeli88

can someone tell me do you need to gain weight every set or something else???

Dec 15, 2011 7:32am | report
 
danamerican

Rep Power: 0

  • rep this user
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

Jan 7, 2012 1:37pm | report
jse

Rep Power: 0

  • rep this user
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!

Jan 6, 2012 11:20am | report
 
DTech7

Rep Power: 0

  • rep this user
DTech7

I want to start this workout, but I have a few questions. How long is the rest time between sets and exercises for this workout plan? What are the effects of resting too long or short?

Feb 4, 2012 10:03am | report
 
jonboyw

Rep Power: 0

  • rep this user
jonboyw

He eats 3,647 calories on a cut?!

Feb 28, 2012 2:33pm | report
 
bonechunk

Rep Power: 0

  • rep this user
bonechunk

when your that size, your muscles require a lot of fuel even on a cut

Mar 5, 2012 11:11am | report
LDOT516

Rep Power: 0

  • rep this user
LDOT516

I thought the same thing!

Feb 23, 2013 2:51am | report
bonechunk

Rep Power: 0

  • rep this user
bonechunk

Started this workout plan today, absolutely loved it

Mar 5, 2012 6:29pm | report
 
mageguy399

Rep Power: 0

  • rep this user
mageguy399

When do I eat the meals? Or is that based on my schedule?

Mar 10, 2012 6:31pm | report
 
apalazio

Rep Power: 0

  • rep this user
apalazio

Should i take a protein shake right after every meal to increase the calories?

Apr 18, 2012 6:53pm | report
 
Grant0923

Rep Power: 0

  • rep this user
Grant0923

No, it's not the same. Stick to the plan. Many people make the mistake of using protein shakes as meal supplements. Ryan states a very strong fact, your body needs fuel from FOOD, clean food. You need to monitor how many calories you're burning too. There is a strong chance you might be close to the right calorie intake for the level of intensity workout regimen you do, thus no need to drink the protein shake and add the extra calories.

Jan 7, 2013 11:16am | report
Predaphin

Rep Power: 0

  • rep this user
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??

May 1, 2012 3:06pm | report
 
huntboy3

Rep Power: 0

  • rep this user
huntboy3

what kind of cardio is recommended with this program?

May 16, 2012 6:53pm | report
 
Tred915

Rep Power: 0

  • rep this user
Tred915

these workouts work wonders.... i am now writing killer workouts of my own based off of these and others

Article Rated:
Jun 1, 2012 3:51pm | report
 
huneidi

Rep Power: 0

  • rep this user
huneidi

Hey, i think this program would be perfect for me but i have a couple of questions. To start with, since its Ramadan and I'm fasting most of the day would it be better if i did the workout and the cardio before or after I break my fast?
Also, because i'm fasting its impossible for me to ear all this food, does anyone have a better diet plan?

Article Rated:
Jul 30, 2012 5:13am | report
 
FDGunner

Rep Power: 0

  • rep this user
FDGunner

Would it be possilbe to do this on a 3-day split and if so what splits would you prefer to do?? My current 3 day split looks like this Chest/Bi... Legs/Back/Abs.... Shoulders/Tris.. with 30-45min cardio on workout days... Off days consist of 3-4mile runs and 6-10mile ride one of thoses days..

Jul 31, 2012 9:31am | report
 
delandobrad

Rep Power: 0

  • rep this user
delandobrad

Good article, looking forward to applying this knowledge.

Aug 24, 2012 5:02am | report
 
madeleon1015

Rep Power: 0

  • rep this user
madeleon1015

being following this program since March 2012 and of course I've seen a big change went from 265 to now 221 still dropping I hope my goal is under 215... Thanks Ryan

Nov 5, 2012 1:25pm | report
 
ItsMe713

Rep Power: 0

  • rep this user
ItsMe713

Ready to start this workout next month, and the meal plan is something anyone can afford.

Nov 8, 2012 6:27pm | report
 
Meires

Rep Power: 0

  • rep this user
Meires

I am going to start this workout tomorrow!

Nov 18, 2012 3:28pm | report
 
brandjj70

Rep Power: 0

  • rep this user
brandjj70

Today I completed Ryan Hughes', Day , chest cutting Program. It was intense but I delivered. I also walked for 2 miles and did 100 sit-up. It took me a while to do it. But it's done. I'm ready for day 2...Quads/Calves.

Jan 8, 2013 9:15pm | report
 
Showing 1 - 25 of 37 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com