Cutting is a phase in bodybuilding and strength training aimed at reducing body fat while maintaining as much muscle mass as possible. It’s a crucial part of achieving a lean and defined physique, often used in preparation for competitions or aesthetic goals. A successful cutting phase balances calorie deficits, macronutrient distribution, and training intensity.
Calorie Deficit
The cornerstone of cutting is consuming fewer calories than your body burns. This forces the body to utilize stored fat for energy.
- Calculation: Use a Total Daily Energy Expenditure (TDEE) calculator and subtract 10–25% of calories to create a deficit.
- Rate of Loss: Aim to lose 0.5–1% of body weight per week to minimize muscle loss.
Protein Intake
High protein consumption preserves muscle mass during calorie deficits.
- Recommendation: 1.6–2.2 grams of protein per kilogram of body weight daily.
- Sources: Lean meats, poultry, fish, eggs, dairy, tofu, and protein powders.
Macronutrient Distribution
Balance carbs and fats to support energy and hormonal function while maintaining the calorie deficit.
- Carbohydrates: Fuel workouts and recovery. Prioritize complex carbs like oats, rice, and sweet potatoes.
- Fats: Support hormone production. Aim for 20–30% of total calories from healthy fats like avocados, nuts, and olive oil.
Meal Timing
- Focus on pre- and post-workout nutrition to optimize performance and recovery.
- Spread protein intake evenly across meals to maximize muscle protein synthesis.
Tracking Progress
- Use a food tracking app to monitor calorie intake and macros.
- Regularly measure body weight, take progress photos, and assess body composition.
Strength Training
- Continue resistance training to signal muscle preservation. Stick to heavy, compound lifts with moderate volume.
Cardio
- Incorporate moderate-intensity or high-intensity interval training (HIIT) to enhance calorie expenditure.
- Adjust cardio based on fat loss progress and energy levels.
Hydration
- Drink plenty of water to support metabolism, digestion, and recovery.
Supplements (Optional)
- Whey Protein: Helps meet protein targets.
- Creatine: Supports strength and performance, even in a calorie deficit.
- Caffeine: Boosts energy and focus and reduces the feeling of hunger.
- Multivitamin: Covers potential micronutrient deficiencies.
¶ Common Challenges and How to Overcome Them
Hunger
- Include high-volume, low-calorie foods like vegetables and lean proteins.
- Drink water or calorie-free beverages to stay full.
Plateaus
- Adjust calorie intake or increase activity to break through weight-loss stalls.
- Reassess TDEE as body weight decreases.
Energy and Mood Drops
- Ensure adequate sleep and avoid overly aggressive calorie deficits.
- Utilize refeed days or diet breaks for psychological relief and metabolic benefits.
- Breakfast: 4 egg whites, 2 whole eggs, 50g oats, 1 tbsp peanut butter
- Snack: 1 scoop whey protein, 1 medium apple
- Lunch: 150g grilled chicken breast, 150g sweet potato, steamed broccoli
- Snack: 150g low-fat Greek yogurt, 15 almonds
- Dinner: 200g salmon, 100g quinoa, mixed greens with olive oil
- Evening Snack: Cottage cheese or casein protein before bed