Jay Cutler Diet and Workout Plan

The Jay Cutler diet is all about eating protein rich foods. Throughout his bodybuilding career, Jay was known as one of the biggest eaters. When dieting for a competition, Jay would still eat around 5,000 calories a day!

Who is Jay Cutler?

Jay Cutler is an American professional bodybuilder and businessman. He is a four time Mr. Olympia winner (2006, 2007, 2009, 2010). Today, Jay focuses on his clothing line, supplement company and growing his YouTube channel.


Height5′ 10″ (177.8 kg)
Off-season weight290 lbs (131.54 kg)
Contest weight260 lbs (117.93 kg)
Year of birth1973

Jay Cutler Diet

Many lifters think you gain size in the gym, but the real battle starts in the kitchen. Jay Cutler is a bodybuilding professional, due to his in depth nutritional knowledge.

Bulking Meal Plan

In order to maintain his massive, muscular physique, he needs to eat every 2-3 hours. Jay admits that even for him, it’s hard to eat enough calories. Here’s a sample day of eating for Jay’s heavy-duty bulking diet.

Meal 12 cups egg whites and 1 scoop whey protein
Meal 23 whole eggs, 3 packets grits, and 2 pieces Ezekiel toast
Meal 312 ounces filet steak, 2 cups rice, and mixed vegetables
Meal 412 ounces chicken breast, 4 cups rice, and a mixed salad with dressing
Meal 512 ounces flank steak, 10 ounces potatoes, and mixed vegetables
Meal 610 ounces buffalo meat and 2 cups rice

Cutting Meal Plan

This is Jay’s current daily diet, that can also be viewed as his cutting diet. Because he Jay no longer competes in bodybuilding shows, there’s no need for him to maintain a jacked 290 lb frame. Jay has decreased his muscle mass, but he’s still a big guy. So this “cutting” diet still involves a hefty amount of calories.

Meal 12 whole eggs, 3 slices turkey bacon, and 2 pieces Ezekiel toast
Meal 22 cups egg whites, 1 scoop whey protein, and 2 oatmeal packets
Meal 310 ounces steak, 2 cups white rice, mixed greens and yellow onions
Meal 410 ounces grilled chicken breast, 10 ounces baked sweet potato, and steamed green beans
Meal 510 ounces grilled chicken breast, 2 cups jasmine rice, onions, peppers, and gluten free soy sauce

How many calories does Jay Cutler eat per day?

In a 2014 Q&A session, Jay said that he would eat 5,000 calories per day when prepping for a bodybuilding show. This is an insane number to think about and most people don’t even consume this many calories when bulking.

But Jay Cutler is not like most people. He weighed around 300 pounds during his off-season and would cut down to 260 pounds for a bodybuilding show. These staggering numbers prove just how much muscle he had on his frame.

Jay Cutler’s Post Competition Diet

Chest Workout

This is a typically chest workout Jay would go through when training for the Olympia. These specific exercises focus on building the chest muscles, rather than maintaining them. So, if you’re looking to add some serious size, try out this routine.

  1. Machine press 3 x 20
  2. Machine press 5 x 8-12
  3. Incline dumbbell fly 5 x 8-12
  4. Smith machine bench press 5 x 8-12
  5. Standing cable chest fly 5 x 8-12

Shoulder Workout

Here’s Jay’s intense shoulder routine from a 2006 workout in Gold’s Gym. This old school workout will certainly add mass and give you cannonball delts. Make sure you’re properly warmed up before trying out this routine from Jay.

  1. Alternating front and side dumbbell raise 3 x 12
  2. Seated dumbbell front raise 6 x 8-10
  3. Seated dumbbell press 6 x 8-10
  4. Shoulder press machine 6 x 8-10
  5. Rear delt fly machine 6 x 8-10
  6. Standing dumbbell shrug 6 x 10-12
  7. Barbell front raise 6 x 8-10

Back Workout

When it comes to back days, Jay says it’s important to change up your grip. On the first exercise for example, you have two grip options for the machine row. You can utilize a wide grip, or close grip – depending on what back muscles you want to target.

  1. Seated machine row 3 x 15
  2. Seated machine row 5 x 8-12
  3. Close grip lat pull down 5 x 8-12
  4. Bent over cable pull down 5 x 8-12
  5. Dumbbell pullover on bench 5 x 8-12
  6. Assisted pull up machine 4 x to failure

Leg Workout

This particular leg workout is from 6 weeks after the 2005 Mr. Olympia. It’s when Jay was young and hungry – as he would go on to claim the title the very next year. These workout are intense and it really shows how Jay works like a machine.

  1. Leg extension machine 3 x 15-20
  2. Leg press 6 x 8-10
  3. Hack squat machine 6 x 6-8
  4. Smith machine front squat 6 x 8-12
  5. Lying hamstring curl 6 x 10-12
  6. Stiff leg deadlift with dumbbells 6 x 8
  7. Wide stance leg press 6 x 8-10
  8. Walking barbell lunge 2 x 10-12
  9. Leg extension machine 6 x 10-12
  10. Reverse hamstring curl machine 6 x 12
  11. Single leg hamstring curl 6 x 12

Arm Workout

You can’t have a complete physique without some impressive biceps and triceps. Jay is known for his massive arms. But they didn’t just come by accident. He puts in work so that his arms can keep ripping through his shirts. Give these exercises a try to see for yourself!

  • Bodyweight dip 5 x 12
  • Close grip bench 5 x 10
  • Triceps push downs wide grip 5 x 10
  • Incline skull crusher 5 x 10
  • Underhand cable push down 5 x 10
  • Barbell curl 5 x 10
  • Dumbbell curl 5 x 10
  • Barbell concentration curl 5 x 10
  • Single arm preacher machine curl 5 x 10

What’s next for Jay Cutler?

Even though Jay is done with professional bodybuilding, he is still very active in the scene. He travels to fitness expos to promote his clothing line, supplements and do helpful Q&A sessions.

Jay also keeps his loyal fans updated through his active social media channels. This is where he’s able to share nutrition and fitness tips, plus what it’s like living now as a retired bodybuilder.

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