I am ju starting again after this longish illness so my body may respond differently since I was laying in a hospital bed so long. From memor because I am at work a typical cutting day looks like this:
Meal 2: Post workout shake 40 grams protein / 60 grams simple carbs (If I am really cutting I may do cardio on an empty stomach first thing and then eat but I prefer not to because I think eating a big meal when you first wake up is crucial to retaining muscle when cutting)
Meal 3: 1 chicken Breast 1/2 cup cooked Broccoli 2 cups of cooked rice
Meal 5: I pack of Tuna / 5-6 oz Salmon half a head of Romaine Grapeseed oil, olive oil, etc. 1 tbs
Meal 6: 6 ounces of Venison 1/2 cup of cooked broccoli 1 tbs olive oil ( sometimes I would substitute Yogurt butter, etc.)
Meal 7: 6 ounces lean meat 1/2 cup of veggies 1 tbs healthy fats or almonds
Meal 8: 40 grams of caseinate raw almonds
Bed
This was when I was cutting and still eating more processed foods. I plan to alter this some but it took me some time to figure out I was not getting enough calories. I went form being stuck at 10 % at 205 +/- to bulking to 250 to leaned out at 225 in 5-6 months with a nutritionist after a few years on my own. A professional was not cheap but it made all the difference in the world Now I see the so called nutritionists and trainers at the gyms and they look like high school kids running a software program like Apex Nutrition just getting a print off and charging insane prices for it. Most people stuck in a rut are either calorie deficient or their timing is off.