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.

Cutting Regimen

Nutrition

  • Calories: 3,647
  • Fats: 147g
  • Protein: 374g
  • Carbs: 242g
Meal 1
Protein Powder (Myofusion)
2 scoops
Oats (with Splenda and cinnamon)
1/2 cup
Meal 2
Ground Turkey (99% lean)
6 oz.
Broccoli
1 cup
Almonds
1/4 cup
Meal 3: Post-Workout
Salmon
6 oz.
Broccoli
1 cup
Meal 4
Ground Turkey (99% lean)
6 oz.
Broccoli
1 cup
Almonds
1/4 cup
Meal 5
Ground Turkey (99% lean)
6 oz.
Yams
8 oz.
Meal 6
Protein Powder (Myofusion, w/ 1 scoop Vitargo)
2 scoops
Meal 7
Ground Turkey (99% lean)
6 oz.
Broccoli
1 cup
Yams
8 oz.
Meal 8
Peanut Butter
1 tbsp
Celery
1 stalk

Training

Day 1: Chest
1
Barbell Bench Press - Medium Grip
5 sets, 15, 12, 10, 10, 10 reps
2
Incline Dumbbell Press
4 sets, 12, 10, 10, 8 reps
3
Dumbbell Flyes
4 sets, 10, 10, 10, 10 reps
4
Straight-Arm Dumbbell Pullover
3 sets, 15, 12, 10 reps
5
Butterfly
4 sets, 12, 12, 12, 12 reps
Day 2: Quads/Calves
1
Standing Calf Raises
3 sets, 60, 60, 60 reps
2
Seated Calf Raise
3 sets, 60, 60, 60 reps
3
Leg Extensions
5 sets, 15, 12, 12, 10, 10 reps
4
Barbell Squat
5 sets, 20, 15, 12, 10, 10 reps
5
Leg Press
4 sets, 15, 12, 12, 10 reps
6
Smith Machine Squat
3 sets, 15, 15, 15 reps
Day 3: Back
1
Wide-Grip Lat Pulldown
4 sets, 12, 10, 10, 10 reps
2
Seated Cable Rows
4 sets, 15, 12, 10, 10 reps
3
Bent Over Barbell Row
4 sets, 15,12,10,8 reps
4
One-Arm Dumbbell Row
4 sets, 15, 10,10, 8 reps
Day 4: Shoulders
1
Standing Military Press
4 sets, 12, 10, 8, 8 reps
2
Dumbbell Bench Press
4 sets, 10, 10, 8, 8 reps
3
Barbell Shrug
4 sets, 15, 12, 12, 10 reps
4
Smith Machine Shrug
3 sets, 12, 12, 12 reps
5
Side Lateral Raise
3 sets, 12, 10, 8 reps per side
6
Front Plate Raise
3 sets, 12, 10, 8 reps (25, 35, 45lb plates)
Day 5: Arms
1
Barbell Curl
4 sets, 12, 10, 10, 8 reps
2
Dumbbell Alternate Bicep Curl
4 sets, 12, 10, 8, 8 reps
3
Standing Dumbbell Reverse Curl
4 sets, 12,10,10,8 reps
4
One Arm Dumbbell Preacher Curl
3 sets, 12, 12, 12 reps
5
Dumbbell One-Arm Triceps Extension
4 sets, 12, 10, 10, 8 reps
6
Weighted Bench Dip
4 sets, 15, 12, 12, 10 reps
7
Lying Triceps Press
4 sets, 15,10,10,8 reps
8
Triceps Pushdown
3 sets, 12,12,10 reps
Day 6: Hamstrings/Calves
1
Standing Calf Raises
3 sets, 60, 60, 60 reps
2
Seated Calf Raise
3 sets, 60, 60, 60 reps
3
Seated Leg Curl
4 sets, 12, 10, 10, 10 reps
4
Stiff-Legged Barbell Deadlift
4 sets, 15, 12, 12, 10 reps
5
Dumbbell Lunges
3 sets, 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:

Pre-workout: 

During Workout:

Post-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 posts, blogs and comments you will find that I have always supported the brand and used the products.

I also use fish oil 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.

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Contributing Writer

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