What is Cutting?
Cutting is a training phase where the goal is to lose body fat while preserving as much muscle mass as possible. It's the opposite of bulking and usually follows it.
The Cutting Principle
Calorie deficit: Consume fewer calories than you burn Muscle preservation: Adequate protein and strength training Result: Less fat, same or slightly less muscle
Calculating Calorie Deficit
Step 1: Find Your TDEE
Use the same formula as for bulking:
TDEE = BMR × Activity coefficient
Example: 80 kg man, TDEE = 2800 kcal
Step 2: Create a Moderate Deficit
Conservative (-300-500 kcal):
- Slower fat loss (0.25-0.5 kg/week)
- Better muscle preservation
- Less hunger
- Suitable for most
Moderate (-500-750 kcal):
- Faster fat loss (0.5-0.75 kg/week)
- Some muscle loss possible
- More hunger
- Suitable for higher body fat
Aggressive (-750-1000 kcal):
- Fastest fat loss (0.75-1 kg/week)
- Likely muscle loss
- High hunger
- Only short-term, with high body fat
Practical Example
80 kg man, TDEE 2800 kcal:
- Conservative: 2800 - 400 = 2400 kcal
- Moderate: 2800 - 600 = 2200 kcal
- Aggressive: 2800 - 900 = 1900 kcal
Macronutrient Distribution for Cutting
Protein - HIGHEST PRIORITY!
Amount: 2.0-2.5 g/kg body weight
Why more than bulking?
- Calorie deficit threatens muscle mass
- Higher protein protects muscles
- Protein is the most satiating macronutrient
- Thermogenesis - protein digestion burns more energy
80 kg person cutting: 160-200g protein daily
Fats - Don't Go Too Low!
Amount: 0.6-1.0 g/kg (minimum 0.5 g/kg)
Why are fats important during cutting?
- Hormone production (especially testosterone!)
- Vitamin absorption
- Brain function
- Too low fat = hormonal issues
80 kg person: at least 50-80g fat daily
Carbohydrates - Adjust Accordingly
Amount: Remaining calories after protein and fat
Calculation:
- Total calories: 2200 kcal
- Protein: 180g × 4 kcal = 720 kcal
- Fat: 70g × 9 kcal = 630 kcal
- Carbs: 2200 - 720 - 630 = 850 kcal ÷ 4 = 212g
Practical Meal Plan for Cutting
Sample Day ~2200 kcal
Breakfast (450 kcal)
- 4 egg whites + 1 whole egg
- 60g oatmeal
- 100g berries
Lunch (550 kcal)
- 200g chicken breast
- 150g rice
- Plenty of vegetables
- Small amount of olive oil
Snack 1 (250 kcal)
- 150g Greek yogurt (0% fat)
- 25g almonds
Post-workout (350 kcal)
- 40g whey proteins
- 1 banana
Dinner (450 kcal)
- 200g white fish (cod, haddock)
- 200g potatoes
- Plenty of vegetables
Before bed (150 kcal)
- 30g casein (in water)
Golden Rules of Cutting
1. Protein is ALWAYS First Priority
- Plan meals around protein
- Track protein intake carefully
- Never skip protein
2. Strength Training MUST Continue
Why?
- Gives body signal to preserve muscle
- Without training, body loses muscle first
- Keep loads same or reduce slightly
How to adjust?
- Load: Keep same or reduce slightly (5-10%)
- Volume: Can reduce sets (not exercises)
- Frequency: Keep same
3. Track Progress Correctly
Weight tracking:
- Weigh daily, same time
- Calculate weekly average
- Goal: 0.5-1% body weight per week
Also measure:
- Waist circumference
- Photos every 2 weeks
- Strength in gym (shouldn't drop significantly)
4. Don't Rush!
If weight loss is too fast (>1% per week), you're losing muscle!
Training While Cutting
Strength Training
Priorities:
- Maintain intensity (loads)
- Reduce volume if needed (fewer sets)
- Don't add too much cardio
Sample program:
- 4x per week strength training
- Push/Pull/Legs + upper body repeat
- Main exercises: squat, leg press, bench press, row, pull-ups
Cardio Training
Is it necessary?
- Not always! Calorie deficit through food works just as well
- Cardio is ADDITION, not replacement for proper nutrition
If adding cardio:
- LISS (low intensity): 20-40 min, 2-3x per week
- HIIT: 15-20 min, 1-2x per week MAX
- Don't exceed 150-200 min weekly cardio
Excessive cardio risk:
- Increases cortisol
- Can damage muscle mass
- Increases hunger
Common Cutting Mistakes
1. Too Large Deficit
Problem: Lose muscle along with fat Solution: Max 500-750 kcal deficit
2. Too Little Protein
Problem: Body uses muscle for energy Solution: 2.0-2.5 g/kg protein
3. Stopping Strength Training
Problem: No signal to preserve muscle Solution: Continue strength training, maintain loads
4. Too Much Cardio
Problem: Catabolic environment, muscle loss Solution: Max 3-4x per week, prefer LISS
5. Zero Calorie Weekends
Problem: Deficit on workdays, +2000 kcal on weekends Solution: Track on weekends too
6. Impatience
Problem: Expecting sixpack after 2 weeks Solution: Realistic timeline: 8-16 weeks of cutting
Psychology and Hunger
Dealing with Hunger
Low calorie foods:
- Vegetables (unlimited)
- Salad, cucumber, tomato, pepper, mushrooms
- Low calorie fruits (watermelon, strawberries)
Higher volume meals:
- More salad, less rice
- Vegetable pasta instead of regular
- Fresh fruits, not juices
Drinking:
- At least 3L water daily
- Coffee and tea (unsweetened)
- Diet drinks moderately
Refeed Days
Periodically (1x per week to 1x every two weeks):
- Carbs to maintenance or slightly above
- Fats low
- Protein same
Benefits:
- Refills glycogen
- Raises leptin
- Psychological break
Supplements for Cutting
Essential
- Whey isolate - High protein, low calories
- Casein - For nighttime, long satiety
- creatine supplements - Muscle preservation, strength
- vitamin D supplements - If little sun
- omega-3 supplements - Anti-inflammatory, metabolism
Potentially Useful
- Caffeine - Energy, appetite suppression (but not before bed)
- Fiber - Fullness
NOT RECOMMENDED
- "Fat burners" - Most don't work, waste of money
- Appetite suppressants - Dangerous side effects
When to End Cutting?
Target Goals
- Desired body fat percentage achieved
- Weekly weight loss stopped for extended period
- Strength dropping significantly
- Energy very low
After Cutting
Don't jump straight to bulking!
Reverse diet:
- Add 100-200 kcal per week
- Continue until TDEE
- Then decide: bulk or maintain
This prevents rapid fat regain.
Summary
Key Cutting Points:
- Moderate deficit - 300-750 kcal below TDEE
- High protein - 2.0-2.5 g/kg, to protect muscle
- Strength training continues - Same intensity, slightly less volume
- Cardio moderately - Supplement, not main focus
- Track progress - 0.5-1% body weight per week
- Be patient - 8-16 weeks realistic timeline
- Reverse diet after - Avoid rebound fat
MaxFit Recommends:
Start with conservative deficit (~400 kcal) and increase if needed. Invest in quality whey isolate and casein. Measure progress multiple ways - weight, circumferences, photos. Patient approach preserves more muscle!
This article is informational. Extreme diets can be dangerous. Consult a nutritionist or doctor.
References
- Helms, E.R., Zinn, C., Rowlands, D.S., & Brown, S.R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127-138.
- Mero, A.A., Huovinen, H., Matintupa, O., et al. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4.
- Trexler, E.T., Smith-Ryan, A.E., & Norton, L.E. (2014). Metabolic adaptation to weight loss: implications for the athlete. (Trexler et al., 2014) Journal of the International Society of Sports Nutrition, 11(1), 7.
- Longland, T.M., Oikawa, S.Y., Mitchell, C.J., Devries, M.C., & Phillips, S.M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition, 103(3), 738-746.
- Schoenfeld, B.J., Aragon, A.A., & Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
See also:
- Summer Cut Plan for Estonia — Get Lean for Beach Season
- HMB: Muscle Preservation During Weight Loss and Cutting Phases
- Flexible Dieting (IIFYM): Eat What You Want and Get Results
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