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Laura Bailey's Cutting Program

To get full access to Laura's insider tips on leaning out, check out her personal cutting regimen.

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.

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

    • Extra Lean Turkey Bacon

      Extra Lean Turkey Bacon

      6 slices
      Fats: 9 Grams| Protein 36 Grams| Carbs 6 Grams

    • Sugar-Free Syrup

      Sugar-Free Syrup

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

Total Calories For Meal 7: 249

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

    Superset:

      • Dumbbell Shoulder Press Dumbbell Shoulder Press

        Dumbbell Shoulder Press

        3 Sets Of 15 Reps
      • Bent Over Barbell Row Bent Over Barbell Row

        Bent-Over Barbell Row

        3 Sets Of 15 Reps

    Superset:

      • Side Lateral Raise Side Lateral Raise

        Side Lateral Raise

        3 Sets Of 15 Reps
      • Standing Calf Raises Standing Calf Raises

        Standing Calf Raises

        3 Sets Of 20 Reps

    Superset:

      • Cable Seated Lateral Raise Cable Seated Lateral Raise

        Cable Seated Lateral Raise

        3 Sets Of 15 Rep
      • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

        Wide-Grip Lat Pulldown

        3 Sets Of 30 Reps
        (10 close/10 wide/10 reverse grip)

    Superset:

      • Seated Cable Rows Seated Cable Rows

        Seated Cable Rows

        3 Sets Of 15 Reps
      • Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Straight-Arm Front Delt Raise Above Head

        Standing Dumbbell Straight-Arm Front Delt Raise Above Head

        3 Sets Of 15 Reps

    Superset:

      • Lying T-Bar Row Lying T-Bar Row

        Lying T-Bar Row

        3 Sets Of 15 Reps
      • Seated Calf Raise Seated Calf Raise

        Seated Calf Raise

        3 Sets Of 20 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical)
    Day 3: Biceps/Triceps

    Superset:

      • Hammer Curls Hammer Curls

        Hammer Curls

        3 Sets Of 15 Reps
      • Weighted Bench Dip Weighted Bench Dip

        Weighted Bench Dip

        3 Sets Of 20 Reps

    Superset:

      • Dumbbell Bicep Curl Dumbbell Bicep Curl

        Dumbbell Bicep Curl

        3 Sets Of 15 Reps
      • Lying Triceps Press Lying Triceps Press

        Lying Triceps Press

        3 Sets Of 15 Reps

    Superset:

      • Concentration Curls Concentration Curls

        Concentration Curls

        3 Sets Of 15 Reps
      • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

        Tricep Dumbbell Kickback

        3 Sets Of 15 Reps

    Superset:

      • Barbell Curl Barbell Curl

        Barbell Curl 21s

        3 Sets Of 21 Reps
      • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

        Triceps Pushdown - Rope Attachment

        3 Sets Of 15 Reps

    Superset:

      • Standing Biceps Cable Curl Standing Biceps Cable Curl

        Standing Biceps Cable Curl

        3 Sets Of 15 Reps
      • Triceps Pushdown Triceps Pushdown

        Triceps Pushdown

        3 Sets Of 15 Reps

    Exercise:

      • Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises

        Smith Machine Reverse Calf Raises

        6 Sets of 20 Rep

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 4: Chest

    Superset:

      • Incline Dumbbell Press Incline Dumbbell Press

        Incline Dumbbell Press

        3 Sets Of 15 Reps
      • Pushups Pushups

        Push-ups

        3 Sets Of 15 Reps

    Superset:

      • Cable Crossover Cable Crossover

        Cable Crossover

        3 Sets Of 15 Reps
      • Standing Calf Raises Standing Calf Raises

        Standing Calf Raises

        3 Sets Of 20 Reps

    Superset:

      • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

        Barbell Bench Press - Medium Grip

        3 Sets Of 8-15 Reps
      • Push-Ups With Feet On An Exercise Ball Push-Ups With Feet On An Exercise Ball

        Push-Ups With Feet On An Exercise Ball

        3 Sets Of 15 Reps

    Superset:

      • Dumbbell Bench Press Dumbbell Bench Press

        Dumbbell Bench Press

        3 Sets Of 15 Reps
      • Butterfly Butterfly

        Butterfly

        3 Sets Of 15 Reps

    Exercise:

      • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

        Calf Press On The Leg Press Machine

        3 Sets Of 20 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 5: Back/Shoulders

    Superset:

      • Dumbbell Incline Shoulder Raise Dumbbell Incline Shoulder Raise

        Dumbbell Incline Shoulder Raise

        1 strip Set Of 10 Reps
      • Pullups Pullups

        Pull-ups

        3 sets to failure

    Superset:

      • Bent Over Barbell Row Bent Over Barbell Row

        Bent-Over Barbell Row

        3 Sets Of 15 Reps
      • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

        Bent Over Two-Dumbbell Row

        3 Sets Of 15 Reps, each arm

    Superset:

      • Lying T-Bar Row Lying T-Bar Row

        Lying T-Bar Row

        3 Sets Of 20 Reps
      • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

        Calf Press On The Leg Press Machine

        6 Sets Of 20 Reps

    Exercise:

      • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

        Seated Bent-Over Rear Delt Raise

        1 Strip Set Of 10 Reps

    Cardio:

    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 6: Cardio only/Rest
    • Stairmaster Stairmaster

      Stairmaster

      30 min (or Elliptical or 1hr spin class)
    Day 7: Rest

    Supplementation

    What I Use:
    • Multivitamin

      Multivitamin

    • aminos

      All American EFX Liquid Beef Aminos (Strawberry)

    • Cell Rush with Beta Alanine

      All American EFX Cell Rush with Beta Alanine

    • K-OTIC

      All American EFX K-OTIC

    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.

    Fitness 360