What I Ate To Lose 15lbs. In 10 Weeks (Cutting Diet Foods)


Hey, what’s up guys? Sean Nalewanyj here,
Seannal.com, BodyTransformationTruth.com with a bit of a different video for you today.
I just got back from the grocery store, about to head over to the gym here. But I was standing
there and had this big pile of groceries and thought why don’t I just grab the camera
and show you guys what I eat throughout a typical day right now. I’m actually just finishing
up a 10-week cutting phase. I dropped about 15 pounds over that time. I wasn’t actually
intending to lose that much initially. My original plan was maybe to go about 8 pounds
or so down. But as I got leaner and leaner, I decided it might be a good idea to just
take it a bit further and get some professional pictures done for my website when I am fairly
lean. That’s something that I’ve never done before. That’s going to be on Tuesday. So,
I’m starting a water cut tomorrow for the next three days just to really dry out before
those photos. But I thought I would show you what I’ve been eating over the last 10 weeks
in order to drop that initial 15 pounds. So, this isn’t going to be like a regular full
day of eating type of video. I’m just going to separate it into different categories.
So, I’ll show you protein, carbs and fats as well as a few just sort of miscellaneous
items that I have throughout the day, just to give you some extra ideas and to show you
what I’ve been doing. So, here it is. So, starting with protein source, then just going
from left to right kind of in the order that I have them throughout the day. I always start
my day off with a shake, because I’m generally just not that hungry in the morning, and I
want to get out the door and get to the gym as efficiently as I can. So right now, I’m
using scellucor core performance whey as my protein powder. This is the chocolate flavor.
It tastes really good, it mixes well. It’s a blend of isolate and concentrate. It’s not
amino spiked, which is really important as I’ve talked about before. So, a very high
quality product that I’m happy with. I also use optimum nutrition gold standard whey and
dymatize elite whey. But I’m just using the scellucor brand at the moment. After that
is eggs and egg whites. Egg whites are awesome, because they’re basically just pure protein
and it’s a really good way to add more volume to your meal. So, after the gym, I’ll come
back and have one or two whole eggs mixed with usually about 100 to 150 grams of egg
whites. And again, adding the egg whites, just helps you make a bigger portion size
overall, without really bumping the calories up too high. Shrimp is not as common as sort
of a standard bodybuilding protein source, but I really like it. I have this for lunch.
And then for dinner is extra lean ground turkey, which is high in protein, moderate fat and
basically zero carbs. And then late at night for a snack is low-fat Greek yogurt or actually
this one is non-fat Greek yogurt. Depending on the brand you get, you’ll get different
macros. This one is 17 grams of protein and 6 grams of carbs for 175-gram serving. And
then this one here I don’t usually have. But for the next three days, I’m going to be cutting
my carbs quite a bit and upping the protein as a way to you sort of shed water for the
photos that I’m getting done. So, I’ll be having low fat cottage cheese with canned
salmon next in, and just put a bit of salt and pepper on top. So, these are just the
protein sources that I personally have at the moment. There’s plenty of other high quality
options out there. Lean beef, chicken other types of fish and seafood, lean pork these
are just my personal preferences right now. So, next moving on to carb sources, frozen
mixed berries and oats, which I have with my protein shake in the morning. Bagels, obsessed
with bagels, I love bagels, can’t get enough bagels, have this for lunch and I also have
it later in the day as well. Regular soft berries, blueberries and strawberries, I’ll
usually mix that into my Greek yogurt or just have it separately as a snack. Another thing
that I snack on as well are rice cakes. This is the tomato basil flavor. Another regular
sort of fitness staple, basmati rice, that’s what I have for lunch with my shrimp. And
then for dinner with my ground turkey is just a big assortment of different vegetables.
So, we got lettuce, onions, mushrooms, red peppers, corn and asparagus. And then of course
lastly is my secret weapon, which is Lucky Charms, the best breakfast cereal in existence.
I’ve been told that they’re discontinuing it. I hope that’s not true. I’ll pretty
depressed if it is. But I have that at the end of the day with my Greek yogurt, and just
fit it into my overall diet as a whole. So, again, these are just my carb sources of choice.
There’s a lot of other options out there. Basically, any type of fruit, any vegetable,
potatoes, yams, quinoa, pasta, peda these are just the carb sources that I am basing
my diet around at the moment. Now, when I’m cutting, I don’t usually have to go out of
my way, just specifically adding extra fat sources, because my calories are lower, my
fat intake is lower. So, I’m going to get enough just from the regular protein and carb
sources that I eat. But I do make sure to supplement with fish out every day about 3
to 4 grams. This is the citadel nutrition brand, just make sure if you’re supplementing
with fish oil that it is ideally in the natural triglyceride form, which this is one is. And
then, if I do want to add a specific healthy fat source, I’ll just go with some natural
peanut butter. Now, make sure that if you’re consuming peanut butter on a cut or any time
for that matter, that you are measuring it up properly, because peanut butter is incredibly
calorie dent. There’s 100 calories in a tablespoon. And what most people think is
a tablespoon is actually quite a bit more than what an actual table spoon is. So ideally,
you should use a food scale. One tablespoon is 15 grams, just something to be aware of,
because it’s a really easy way to accidentally go quite a bit over your calories for the
day, if you are eating peanut butter on a frequent basis. So, just I thought I’d finish
off here with a few sort of miscellaneous items, just to give you guys some extra ideas,
I’m going to show you some other things that I eat throughout the day. This is fat-free
Kraft Italian dressing, tastes really good and it’s only 5 calories per tablespoon. So,
I use that on like my salads or my vegetables. And you can use it pretty deliberately without
going overboard on calories. A lot of you probably know about Walden Farms, these are
my two favorite products of theirs. The pancake syrup, which just tastes awesome, really good
on pretty much anything. And then, this is their chipotle ranch sauce, which I put on
my ground turkey, sometimes on my eggs. And again, both of these products are zero calorie.
I don’t usually use the ranch sauce if I am eating at maintenance of balking, because
then I’ll just use something normal with more calories that tastes a bit better. But
for a cutting phase, this is a really good option. Low calorie strawberry jam, this one
is 6 grams of carbs for a tablespoon. And I usually put that on my bagels. Low sodium
soy sauce, another good way to flavor your foods while keeping the calories low. And
then one of my absolute favorites when I’m cutting, which a lot of people don’t think
about, but that is Tzatziki sauce, because it’s basically just yogurts with cucumber
and spices mixed in. You’ll get different macros again, depending on which brand you
use. But this one here is about 20 calories per tablespoon. And I use that with my shrimp
and rice. Fat-free cheese is another thing that I use here and there, 5 grams of protein,
2 carbs and 0 fat per slice. And I usually will just put that on my eggs. I should also
point out guys that the food you just saw there are the foods that my diet is primarily
based around. But it’s obviously not all that I eat. If you follow my content, then you
know that I’m a huge proponent of flexible dieting. And this 10-week cutting phase, also
included weekly reefed days where I ate all kinds of food including burgers, and pizza
and ice cream. I also aim to fit in flexible foods here and there whenever I can. And I’m
human just like anybody else. So, I do slip up from time to time. This cutting phase also
included a trip to my grandparents place out of town where I probably ate about 6,000 of
my grammas oatmeal cookies. Just remember that when it comes to fat loss or gaining
muscle, it’s really all about what you do over the big picture as a whole. Unless you’re
preparing for a bodybuilding show or some other event where you have to be in a very
specific shape by a specific time, just focus on the big picture. And don’t worry too much
if you do slip up over the short-term. Proper nutrition is all about the long-term. So,
thanks for watching guys. I hope you enjoy the video, make sure to like, comment and
subscribe. If you have any questions, just leave them in the comments below. And you
can also check out my official blog over at Seannal.com. Talk to you again soon.

100 Comments

  1. "fizy unique plan" (Google it) is just an wonderful diet instruction which offers amazing results. I have dropped 9.5 lbs. If you're not conscious of it, just search it on Google. Surely, it's really worth to try.

  2. I eat the same stuff don't work for me

  3. this is really helpful man

  4. i read peanut butter increase chest fat?

  5. then misc dressings that you I using nine times out of ten are basically filled with sugar

  6. sean, your diet is not appetite and not enough to continue for months

  7. regular people can lose up to 8pounds a month just eating like 800cal def idk whats impressive about this

  8. Nice video. I'm just surprised that you have rice cakes on a cut. I thought they were one of the top foods to spike blood sugar and insulin. Do you just eat them post workout?

  9. Hahahahaha grandma cookies everyone weakness!
    Hey what's your take on almond milk?

  10. water cut? dehydrate your body

  11. I lost 20 pounds in a week. All I did was wake up, eat two eggs. Go run. Come back, eat a banana and half a can of tuna. Wait about 5-6 hours (not dinner time but sorta close) , eat a light salad or fish and that's that. I did that straight for about a week and a half and in total I lost a lot (not suggested to do but I just did that in a week period so it really didn't effect me that bad)

  12. Holly shit this dude got fucken massive damn

  13. my dear what food will l eat to lose fat

  14. 6,000 cookies had me laughing soooo much

  15. What about peanuts, almonds and Brazilian nuts?

  16. Moment of silence for poor guys :/ Even cutting cost fortune !

  17. Ahh, if only  can just stop eating so much carbs :(. White rice is so delicious.

  18. Good info

  19. I like him. He seems real to me

  20. Do you live on Vancouver Island?

  21. Do you worry about the amount of sodium per day or no?

  22. Those arms do not look natty lol damn

  23. Sean, how do you calculate calories/macros for homemade food? Over the holidays there were things like lasagna or curry that I couldn't calculate so I just avoided.

  24. Is he natty?

  25. Bruhhhhhhhh that egg white suggestion though…. 10/10. Also I found Tempeh is high protein low carb, and is great for vegans. <3

  26. Is a 10 week cutting period optimal for an intermediate lifter?

  27. You could have lost the weight twice as fast had you skipped breakfast every day with a 6-8 hour eating window. Proper diet with intermittent fasting not only sheds the weight faster, but is much healthier for you and you will NOT lose muscle mass. See IF with Dr. Jason Fung.

  28. Sean can you give advice on how to start losing fat when you are morbidly obese and need to lose 300 pounds because you weigh almost 500 pounds?

  29. 👌👍

  30. It's crazy man in other countries is cheaper to eat healthy than to eat unhealthy. While in Mexico I could live off less than $50 month eating healthy while if I tried to eat unhealthy it would be upward in the $500s.

  31. Lucky Charms?!?!? Kinda defeats the object?? 🍀 🍀

  32. Tzatziki & Greek yogurt hola Greece 🙂

  33. You need more subs! Great video!

  34. i wish u had shown ur body.

  35. nigga no way u went 10 weeks without water…. another fake ass video

  36. hey sean, been diggin ur tips. wish i could but your blueprint one day or just donate cause all sounds hella tight serious. man, wheres the link for that important thing of "amino spite" whey shouldnt be as u talked about before, again please? thanks

  37. I just lost 5 ponds in 10 days…..yougurty oats fruit potatoes milk juice chicken shrimp cottage cheese some steak cheat once a week
    im 200 6 foot 3 2200 to 2600 a day sunday anything goes
    EZ

  38. This guy gets bigger with every video

  39. what can I use for dropping water ?

  40. the average American does not have time to prepare all this you need to cut it down to wear a working man has time to prepare this at the right time. maybe the night before

  41. BROOO get that kraft cheese outta here. you're a man you deserve cheese from the cheese aisle 🙂

  42. What? Lucky Charms? That's my freaking favourite Cereal… I can actually fit that stuff in my diet? must be kidding me 😮

  43. can you do a bulking video pls? like this but opposite haa

  44. Where do i fit the beer in?

  45. ur egg whites expired

  46. hands down one of the most reasonable fitness advice videos I've seen. honest and to the point. thank you sir!

  47. another whole grain full natty brah 🙂

  48. Lastly, I have seen a diet that is effective for me. I wish this diet would have been in living a lot earlier. I know I would of lost at least 6 more pounds. Google “sowo amazing plan” for more information.

  49. thanks a lot for bringing up great informative videos. I am a vegetarian and I do eat eggs though I am not sure how to cut fats by just having eggs, protein shakes, brown rice, oats and veggies etc. can you provide some info for vegetarian diets. thanks

  50. 1900 calories, awesome man

  51. Hey Sean, do you count your macros or your calories? Every time I track my calories, i still have "space" from the macro side but the calories are usually around 5-10% higher, although my calculations are accurate

  52. you should do a full day of eating on a cut! great vids keep it up

  53. post your steroid cycle too please

  54. What do we look for to find out if the fish oil we are buying has it in its natural triglyceride form? Having issues trying to find one that says it on the bottle in my area. Thanks.

  55. Thank you for another great video!

  56. Egg whites, powdered low-sugar peanut butter, 93% lean turkey, greek yogurt, and tuna in water for the win!

  57. With my lifestyle, it's a must to keep my carbs high. My gas tank could be quickly on E.

  58. So if I eat lucky charms I will get jacked like you?

  59. We couldn’t believe it when my coworker shared with me about the diet “sowo hope site” he’d discovered. Search it on Google. I possibly could hardly believe my eyes when she lost 18 lbs so quickly I can almost watch the lbs melt away as she worked.

  60. What I've heard mushrooms lower your testosterone and up your estrogen .I'm not a scientist tho but I wouldn't risk it 🙂

  61. Bagels are the WORST crabs you could possibly eat bro. Rice cakes arent much better.

  62. hey so after your cut… what macro did you raise first ? fats?or carbs? please help i need to know what to do after my fatloss phase

  63. very useful video thanks!

  64. Nothing like a trenbolone sandwich mmm

  65. ok real diet , stay away from meat or any kind of crawling moving creature. Stay away from dairy including yogurt, cheese. What to eat: vegetables , nuts, less fruits (one portion per day) . Of courseeee last but not least less or none sugar at all. In 1 week you will see the change of your body.

  66. Sean, I just subscribed, and the channel is incredible! The videos are awesome! Amazing job, brother!👍👍💪💪

  67. Do you even lift?

    jk

  68. nice, thx

  69. Whaaaat? They are giving up lucky charms?

  70. 1900 calories a day? Are you 3 ft tall and 40 kg? I feel hungry reading that number

  71. how many calories ?

  72. awesome

  73. Since beginning of January I've lost about 6 lbs with still about 1 week to go. So that's 2lbs a week. I still feel it's not as fast as I wish but maybe it's because I was only doing hiit instead of lifting weights till last monday. From now I will do weights 3x a week. I started doing everything, gym, eating clean at deficit with right macros, lots of water, and also intermittent fasting although I dont think I will keep doing intermittent for too long since I don't think there's much benefit in it for me besides maybe skipping breakfast but we'll see. But if anyone wondering if it's doable, hell yeah.

  74. Healthy fat source and peanut butter shouldn't be said in the same sentence together. Why would peanut butter be "healthy fat source"? Tons of inflammatory omega 6 fatty acids, not a lot of nutrition and tons of calories. Doesn't sound as healthy anymore, does it?

  75. I only eat chicken with rice

  76. but was your strength still good, at the gym, was your protein high. Cause when your cutting, your strength should still be up, your weight shouldn't drop, and your protein should be high.

  77. Is there any type of disadvantage if I were to create a cutting diet that doesn’t consist of vegetables and fruits but I still hit the macros?

  78. Are you from montreal, i think i saw you around a metro.

  79. Does anybody know why shrimp isn’t more popular in bodybuilding? It’s such a low-calorie protein source, it’s almost shocking. I eat the standard chicken, broccoli and salmon too. But I only discovered shrimp when I was eating it with family and tracked my macros. My guess is that not everyone likes shrimp and seafood, because most people bodybuilding don’t know anything about cholesterol so I doubt they avoid it for that reason.

  80. Lucky charms?

  81. Love your foods, Sean!
    I also like the idea of flexibility…

  82. Being unhealthy is so simple, but being healthy needs SCIENCE

  83. that lucky charms add in just made him my favorite fitness person to watch

  84. Man 10 lbs in 15 weeks is bullshit what took u so long

  85. How about a video on how to stay consistent with your diet for 10 weeks straight 😭 man I suck at this lol

  86. Good video, but I’ll still eat pizzas 🍕

  87. I noticed the comments were at 666 so I had to add a comment just to change it to 667 I wasn't realy felling that nasty number

  88. This is great man!

  89. Secret weapon – Lucky Charms :v

    I like this guy's dry humor!

  90. thats ok with the cookies. no one turns down a grandma.

  91. Mind blowing

  92. Great vid 🙂

  93. Wtf, u eat that much food and sugary stuff too. to lose weight? I cant clear 1500 calories if i wanna lose 1lb a week. Trying to go from 147lbs to 140lbs

  94. Lucky Charms is a great dietary source of Yellow Dye #6.

  95. with so much food you won't loose 1 kg

  96. This soy sauce is low-calorie and will help you stay within your macros if you slipped up and ate six thousand cookies.

  97. Man, so helpful!

  98. Damn 15 lbs of FAT in 10 weeks is pretty damn good

  99. More proof that we need a real bodybuilding chef channel. I'm sure some of your food is tasty, but cooking it isn't.

  100. Do you usually have more carbs than protein a day?

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