Jay Cutler Diet and Workout Plan

Jay Cutler Diet

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.


  • Height: 5′ 10″
  • Off-season Weight: 290 lbs (132 kg)
  • Contest Weight: 260 lbs (118 kg)
  • Year of Birth: 1973

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.


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.

  • 1st meal: 2 cups of egg whites and 1 scoop of whey protein
  • 2nd meal: 3 whole eggs, 3 packets of grits, and 2 pieces of Ezekiel toast
  • 3rd meal: 12 ounces of filet steak, 2 cups of rice, and mixed vegetables
  • 4th meal: 12 ounces of chicken breast, 4 cups of rice, and mixed salad with dressing
  • 5th meal: 12 ounces of flank steak, 10 ounces of potatoes, and mixed vegetables
  • 6th meal: 10 ounces of buffalo meat and 2 cups of rice


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.

  • 1st meal: 2 whole eggs, 3 slices of turkey bacon, and 2 pieces of Ezekiel toast
  • 2nd meal: 2 cups of egg whites, 1 scoop of whey protein, and 2 packets of oatmeal
  • 3rd meal: 10 ounces of steak, 2 cups of white rice, mixed greens and yellow onions
  • 4th meal: 10 ounces of grilled chicken breast, 10 ounces baked sweet potato, and steamed green beans
  • 5th meal: 10 ounces of grilled chicken breast, 2 cups of 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.

Current Diet (Retired)

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.

  • Warm up: Machine press 3 x 20
  • 1st exercise: Machine press 5 x 8-12
  • 2nd exercise: Incline dumbbell fly 5 x 8-12
  • 3rd exercise: Smith machine bench press 5 x 8-12
  • 4th exercise: 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.

  • Warm up: Alternating front and side dumbbell raise 3 x 12
  • 1st exercise: Seated dumbbell front raise 6 x 8-10
  • 2nd exercise: Seated dumbbell press 6 x 8-10
  • 3rd exercise: Shoulder press machine 6 x 8-10
  • 4th exercise: Rear delt fly machine 6 x 8-10
  • 5th exercise: Standing dumbbell shrug 6 x 10-12
  • 6th exercise: 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.

  • Warm up: Seated machine row 3 x 15
  • 1st exercise: Seated machine row 5 x 8-12
  • 2nd exercise: Close grip lat pull down 5 x 8-12
  • 3rd exercise: Bent over cable pull down 5 x 8-12
  • 4th exercise: Dumbbell pullover on bench 5 x 8-12
  • 5th exercise: 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.

  • Warm up: Leg extension machine 3 x 15-20
  • 1st exercise: Leg press 6 x 8-10
  • 2nd exercise: Hack squat machine 6 x 6-8
  • 3rd exercise: Smith machine front squat 6 x 8-12
  • 4th exercise: Lying hamstring curl 6 x 10-12
  • 5th exercise: Stiff leg deadlift with dumbbells 6 x 8
  • 6th exercise: Wide stance leg press 6 x 8-10
  • 7th exercise: Walking barbell lunge 2 x 10-12
  • 8th exercise: Leg extension machine 6 x 10-12
  • 9th exercise: Reverse hamstring curl machine 6 x 12
  • 10th exercise: 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!

  • 1st exercise: Bodyweight dip 5 x 12
  • 2nd exercise: Close grip bench 5 x 10
  • 3rd exercise: Triceps push downs wide grip 5 x 10
  • 4th exercise: Incline skull crusher 5 x 10
  • 5th exercise: Underhand cable push down 5 x 10
  • 6th exercise: Barbell curl 5 x 10
  • 7th exercise: Dumbbell curl 5 x 10
  • 8th exercise: Barbell concentration curl 5 x 10
  • 9th exercise: 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.

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