Jay Cutler Workout Routine and Diet Plan

The legend who goes by the name, Jay Cutler, started as a mere worker in his brother’s concrete construction business that went by the name, ‘Cutler Bros. Concrete’ when he was just 11 years of age. However, he began to train when he was 18 and a senior at Wachusett Regional High School. But what inspired him for bodybuilding? It was a personal trainer named, Marcos Rodgriguez. Cutler was excellent in bodybuilding from the very beginning and he knew it. This leads him to aim for being the greatest bodybuilding competitor in the world. His first win was in 1993 when he participated in Iron Bodies Invitational. Currently, Cuter has been the face of several international magazines like Muscle and Fitness and Muscular Development.

But that’s not all about Jay Cutler. He made his dream of being the best bodybuilder in the world come true. He is one of the biggest bodybuilders in the zone, and with a 295-pound off-season body, he defines himself as a “mass monster”. He is definitely the world’s biggest bodybuilder and when on stage, he shows off the best chest, flexed quadriceps, and rippling back with more muscles than anyone on the stage.

Jay Cutler is undoubtedly honored as having an infinite training capacity making him the living version of the “beast in the gym”. He is one of the hardest working bodybuilders in the industry and his body is an apparent example. The most special thing about him is that he is just a few steps away from creating history and being the only competitor with three-peats in the world’s biggest bodybuilding championships, Mr. Olympia and Arnold Classic Championship. Slacking off is off the charts.

Going back to history, it seems like Jay just began his bodybuilding career but it is not so. He is far ahead from where he began. He worked dedicatedly to win the National Bodybuilding and Fitness Championship in 1996 which earned him a pro card for himself. However, it was not easy for him to make such a great name for himself henceforth.

Although Jay had a wonderful physique, to be in the league of the bests was not an easy task. To be the best in the IFBB and the bodybuilding industry, would take all his strength and courage and an immense amount of dedication to reach the goal of having rippled muscles and a monster mass. He always knew that this is a tough competition, but entering into IFBB made him more certain. However, this did not deter him even for a moment. This was a challenge he was ready to take and it only pished him harder on his training days.

And as they say, hard work does pay off because it wasn’t long that Jay made headlines in the IFBB. He won his first show in 2000 and thereon, he won three executive Arnold Classics starting from the year 20002 till 2004. It was between the years 2000 and 2002 that he was placed second at Olympia Weekend. He solidified his mind thereon that he would never be placed any lower and then began the true game of thrones. And that is exactly how he was all fueled up for knocking off the present Mr. Olympia Weekend.

It was not an easy journey and before he was given the crown for the best, he failed five times. However, it never made him feel down but rather it motivated him to work even harder. He stuck to a super strict diet and butt-busting workout to give his body a winner’s definition. It was the constant second place for four years that filled him with passion and motivation to achieve his goals. It was a decade after he won his first pro card, in 2006, that he did something phenomenal and accomplished the biggest in his industry. He won Mr. Olympia’s competition in 2006 and carved a solid ground for himself in the industry which he knew was his own. This motivated him enough to work harder for the next year and surprisingly, he won the title next year too. After losing it four times, he truly got what he deserved. His victory was undisputed.

Below we have collected all the information that is needed for him to get the competition ready. What his training and diet schedule is during the season and offseason. He is constantly involved with his fans who consider him the fitness guru and are constantly motivated by his achievements. His diet plan and workout schedule tell us that he is creating new goals for himself every year.

It is quite commendable that even though Jay Cutler has won several titles, he is not deterred to win even more. Despite tasting victory in multiple fields, he still is the hardest working bodybuilder in his industry. He takes all the challenges very seriously and with constant effort and in competition with himself, he comes back with a bang every year.

To know about his dedication, it is better if you check out his bodybuilding training schedule and his diet plan that we have created below. The plans are that of the winner’s and you will have a better idea of knowing that what it takes to get and stay on top.

Body Stats of Jay Cutler

  • Height: 1.79 m (5’9”)
  • Off-season Weight : 310 lbs (141 kg)
  • During Contests: 274 lbs (124 kg)
  • Chest: 58”
  • Waist: 34”
  • Thighs: 33”
  • Biceps: 22”
  • Calves: 20”
  • Year of Birth: 1973

Body Building Titles that are credited to Jay Cutler:

  • 1993 NPC Iron Bodies Invitational – Teenage & Men’s Middleweight
  • 1993 NPC Teen Nationals – Middleweight
  • 1995 NPC U.S. Tournament of Champions – Men’s Middleweight and Overall
  • 2000 IFBB Night of Champions
  • 2002 Arnold Classic
  • 2003 Arnold Classic
  • 2003 Ironman Pro Invitational
  • 2003 San Francisco Pro Invitational
  • 2003 Dutch Grand Prix.
  • 2003 British Grand Prix
  • 2004 Arnold Classic
  • 2006 Austrian Grand Prix
  • 2006 Romanian Grand Prix
  • 2006 Dutch Grand Prix
  • 2006 Mr. Olympia
  • 2007 Mr. Olympia
  • 2009 Mr. Olympia
  • 2010 Mr. Olympia

Jay Cutler’s Workout Routine

I would just begin by saying that Rome was not built in a day and so wasn’t Jay Cutler’s tremendous physique. A certain amount of attitude, intensity, mindset, and a lot of consistency is needed to begin the daily training routines. It seems like he never really drops the weight and his muscles are evenly defined. Jay is not known for any strict rules and believes that to achieve greater heights, flexibility is needed. What else is required is focus and concentration on his muscle group which he is training for that day. Every day is a different day for him and he tries to make the best of it. And if you are wondering, this is how his week looks like:

  • Monday: His Mondays are usually dedicated to his chest and he usually follows several 3 sets with 10 reps and 1 min rest. His exercises include Leverage Incline Chest Press, Flat Bench Press, Dumbbell Flyes, Dips, Dumbbell Straight-Arm Pull-Over, Standing Calf Raise, Seated Calf Raise.
  • Tuesday: Tuesdays are for Arm, Biceps, and Triceps. He follows the pattern where each exercise is done with 3 sets, 10 reps, and 1 min rest. The list of exercises include Rope Push-Down, Dips, French Press, Close-Grip Bench Press, Straight-Bar Push-Down, Barbell Curl, Preacher Curl, Dumbbell Curl, Hammer Curl, Reverse Curl
  • Wednesday: Wednesday is usually a rest day because hight intensity training can wear down the muscles and it needs to recover to lift more.
  • Thursday: Thursdays are reserved for a high-intensity back workout. For back he includes these exercises in his routine: Reverse-Grip Pull-Down (sets: 4, reps: 10, rest: 1 min), One-Arm Dumbbell Row (sets: 4, reps: 10, rest: 1 min), T-Bar Row (sets: 4, reps: 10, rest: 1 min), Bent-Over Barbell Row (sets: 3, reps: 10, rest: 1 min), Seated Cable Row (sets: 3, reps: 10, rest: 1 min), Deadlift (sets: 4, reps: 10, rest: 1 min), Back Extensions (sets: 3, reps: 10, rest: 1 min)
  • Friday: Fridays are best for shoulder workouts. Just like back, shoulder workout needs different sets and reps. The list of shoulder workouts include: Seated Side Dumbbell Lateral (sets: 6, reps: 10, rest: 1 min), Dumbbell Press (sets: 4, reps: 10, rest: 1 min), Barbell Front Raise (sets: 3, reps: 10, rest: 1 min), Cable Lateral Raise (sets: 3, reps: 10, rest: 1 min), Rear Dumbbell Lateral (sets: 3, reps: 10, rest: 1 min), Rear Cable Lateral (sets: 3, reps: 10, rest: 1 min), Dumbbell Shrug (sets: 6, reps: 10, rest: 1 min)
  • Saturday: Saturday is the best for a leg workout because Sunday is mostly the rest day and it needs a good amount of time for the body to recover. The soul-crushing leg workout includes exercises like: Lying Leg Curl (sets: 4, reps: 10, rest: 1 min), Seated Leg Curl (sets: 3, reps: 10, rest: 1 min), Single-Leg Curl (sets: 3, reps: 10, rest: 1 min), Stiff-Legged Deadlift (sets: 3, reps: 10, rest: 1 min), Leg Extension (sets: 2, reps: 10, rest: 1 min), Leg Press (sets: 4, reps: 10, rest: 1 min), Hack Squat (sets: 4, reps: 10, rest: 1 min), Front Squat (sets: 4, reps: 10, rest: 1 min), Lunge (sets: 3, reps: 10, rest: 1 min), Leg Extension (sets: 4, reps: 10, rest: 1 min)
  • Sunday: Sunday is the rest day for Jay Cutler.
Jay Cutler bicep workout.
Jay Cutler’s Tricep workout.
Jay Cutler on the leg press.
Jay Cutler’s chest workout doing incline press.
Jay Cutler doing a shoulder press.
Jay Cutler working his bicep
Jay Cutler’s back workout.

Jay Cutler is known for not being obsessed with his workout schedule and he often listens to his body. The key to improving your body is to listen to it first. You can take inspiration from him, but in the end, everybody has a different body structure and one must listen to it before anything else.

How many calories does it take for Jay Cutler to maintain his muscle power?

Once in an interview, Jay Cutler revealed that it takes him around 5,000 calories to maintain his bulky structure for any competition. For us, this might be a very insane amount of calories to be eaten per day. Many might not even reach three fourth of what he is eating. But it is important to know that he is not like normal people and is many pounds higher to them n weight. He weighs a whopping 300 pounds during his offseason and has to cut down to being 260 pounds for his competitions. These weigh-ins give us the idea that his diet is not always constant and it changes according to his requirements.

But before we jump to what exactly he eats, there are several principles that he follows:

  • Nutrition is important: To nourish your body, it is necessary to consume the right kind and amount of carbs, fat, and proteins in your diet.
  • The role of supplements in the diet: For someone as pro as Jay Cutler, it is important to take supplements like whey protein, BCAAs, multivitamins, and fat cutters, to achieve his desired goal.
  • How mealtime is important: Maintaining a physique of a bodybuilder is not easy. It needs for a bodybuilder to give 7 to 8 hours for preparing and having his meals every day.
  • Counting micro and macronutrients: The body must have the right amount of micro and macronutrients to maintain the load of those huge muscles.

Jay Cutler’s Diet Plan

What does Jay Cutler eat when bulking?

To maintain his massive 300 pound worth of muscles, he needs to eat quite frequently. He admits to eating every 2-3 hours. Even for him, it is quite hard to eat so much in such a less time. Here is a list of all that he eats during the day of bulking:

Meal Number One

The first meal that he takes includes:

  • 2 cups of egg whites
  • 1 scoop of whey protein

Meal Number Two

The second meal that he nourishes his body with is:

  • 3 whole eggs
  • 3 packets of grits
  • 2 pieces of Ezekiel toast

Meal Number Three

His third meal is a great balance of carbs, protein, and fiber.

  • 12 ounces of filet steak
  • 2 cups of rice
  • Mixed vegetables

Meal Number Four

Meal four is very similar to meal three, minus the fish.

  • 12 ounces of chicken breast
  • 4 cups of rice
  • Mixed salad with dressing

Meal Number Five

For meal five, he changes the source of carbs.

  • 12 ounces of flank steak
  • 10 ounces of potatoes
  • Mixed vegetables

Meal Number Six

This is his last meal of the day and is pretty basic.

  • 10 ounces of buffalo meat
  • 2 cups of rice

What does Jay Cutler eat on his day of cutting?

Jay Cutler’s current daily diet which he has to prepare for his competition is also called his cutting diet. Bt because he no longer competes in shows, he does not have to bulk anymore and his cutting diet is what he has daily too. Although he is not competing, he is still a hefty guy and this diet has a lot of calories too.

Meal Number One

The first meal of the day is pretty basic breakfast food options.

  • 2 whole eggs
  • 3 slices of turkey bacon
  • 2 pieces of Ezekiel toast

Meal Number Two

His meal two is quite a protein-packed one.

  • 2 cups of egg whites
  • 1 scoop of whey protein
  • 2 packets of oatmeal

Meal Number Three

He makes sure to involve vegetables in his diet.

  • 10 ounces of steak
  • 2 cups of white rice
  • Mixed green and yellow onions

Meal Number Four

This is what his meal number four looks like.

  • 10 ounces of grilled chicken breast
  • 10 ounces baked sweet potato
  • Steamed green beans

Meal Number Five

This is his heaviest meal in the whole day.

  • 10 ounces of grilled chicken breast
  • 2 cups of jasmine rice
  • Mixed green and yellow onions
  • Mixed green and yellow peppers
  • Gluten-free soy sauce

Jay Cutler Bodybuilding Tips

Rest between sets: Having an adequate amount of rest between sets and between each workout is important to boost the volume of the workout.

Know Your Muscles: If the muscle group is complex and large, it will need more than one exercise.

Getting More Impact: You can try to make your workout more impactful by adding a variety to your exercises and reduce the number of sets or repetitions.

Creating a goal and then working towards it is important – Focus is important and you can easily make out if you are getting any results with your fitness plan. You need to create a plan that works out best for you and helps achieve your goal.

All about training numerous times a day– While it is no mathematical equation that it will be easier to build muscles when you train hard enough using heavier weights, bodybuilders do suffer from overtraining and overexertion. He believes in working out in volumes but proper rest is necessary too.

All about the pace between sets – Jay believes in fast movements when it comes to the rest between each set. the targeted muscle would be allowed to rest if you work it slowly and hence the impact would be lesser. He, however, says that the rest between the two exercises could be a bit longer. He even tells that he only takes a 40 sec-1 minute break even with the highest of loads.

Quality of Food – He suggests switching to organic food as much as possible. Try to find local organic stores especially for fruits and vegetables. The nutrition ratio is great.

The importance of refreshments or recreation – Pampering yourself is important and that means getting yourself a body massage to refreshen the muscles. The deep tissue massage would help to recover the muscle, and so the muscle will grow faster. Massage is also known to decrease stiffness in the muscle and promote flexibility.

Small Muscle groups are as important as large ones– You mustn’t neglect the small muscle groups. The smaller muscles are equally important for an overall great physique and hence, make sure that you work up those abdominal and calf muscles.

Warming up is important– He calls for attention on warmups. It is quite important and can be done without using weights. Just focus on technique and the form of the body.

Keep your friends close but your enemy closer – He is a great believer that learning from those who defeated you is the best lesson. For example, he started including more free weights for better achievement when he was defeated in 2003. Instead of being jealous, do not lose your focus.

Work the right angles – Focus on the form and technique of your body. For this, you can even look in the mirror for a better posture. Things like foot placements, and body movements, etc are important. Keeping a tab on the angles is important for getting the desired cuts.

Although Jay Cutler is not doing professional bodybuilding anymore, he is constantly active on social media as a fitness guide and answering fan questions on social media. He also has a successful clothing line and supplements.

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