Understanding the Cutting Phase
A cutting diet is designed to help you lose body fat while preserving as much muscle mass as possible. Unlike crash diets that lead to muscle loss and metabolic damage, a proper cutting phase is a strategic approach to fat loss that maintains performance and metabolic health.
Goals of a Successful Cut
- Gradual fat loss: 0.5-1% of body weight per week
- Muscle preservation: Maintain strength and lean tissue
- Metabolic health: Avoid hormonal disruption
- Performance maintenance: Minimize training decrements
- Sustainable approach: Avoid extreme hunger or fatigue
Calculating Your Cutting Calories
Step 1: Determine Maintenance Calories
Maintenance Calorie Formula:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
Then multiply by activity factor:
- Sedentary (office job, little exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extremely active (very hard exercise, physical job): BMR × 1.9
Step 2: Create a Caloric Deficit
Macronutrient Distribution for Cutting
Protein: The Foundation of Muscle Preservation
Recommended Intake:
1.8-2.2g per kg of body weight (0.8-1.0g per lb)
Benefits of High Protein During Cutting:
- Preserves lean muscle mass
- Increases satiety and reduces hunger
- Higher thermic effect (burns more calories during digestion)
- Stabilizes blood sugar levels
Top Protein Sources:
Chicken Breast
31g protein per 100g
Lean Beef
26g protein per 100g
Greek Yogurt
10g protein per 100g
Egg Whites
11g protein per 100g
Carbohydrates: Strategic Energy Source
Recommended Intake:
2-4g per kg of body weight (varies based on activity level)
Carbohydrate Timing:
- Training days: Higher carbs, concentrated around workouts
- Rest days: Lower carbs, focus on protein and fats
- Pre-workout: 20-40g easily digestible carbs
- Post-workout: 40-60g fast-absorbing carbs
Best Carbohydrate Sources:
Rice
Low fiber, easily digested
Sweet Potatoes
Nutrient-dense, moderate GI
Oats
Sustained energy, fiber
Fruits
Micronutrients, fiber
Fats: Essential for Hormonal Health
Recommended Intake:
0.5-1.0g per kg of body weight (minimum 15% of total calories)
Importance During Cutting:
- Maintains testosterone production
- Supports cell membrane integrity
- Enables fat-soluble vitamin absorption
- Provides essential fatty acids
Healthy Fat Sources:
Avocados
Monounsaturated fats
Olive Oil
Heart-healthy fats
Fatty Fish
Omega-3 fatty acids
Nuts & Seeds
Varied fatty acid profile
Sample Cutting Diet Meal Plans
2000 Calorie Cutting Plan (70kg Male)
Breakfast (7:00 AM)
- 3 whole eggs
- 1 cup egg whites
- 1/2 cup oatmeal with berries
- Black coffee
Mid-Morning Snack (10:00 AM)
- 1 scoop whey protein
- 1 medium apple
- 10 almonds
Lunch (1:00 PM)
- 150g chicken breast
- 100g brown rice
- Large mixed salad
- 1 tbsp olive oil dressing
Pre-Workout (4:00 PM)
- 1 banana
- 20g whey protein
Post-Workout (6:30 PM)
- 30g whey protein
- 1 cup white rice
Dinner (8:00 PM)
- 150g salmon fillet
- 200g roasted vegetables
- 100g sweet potato
Daily Totals
Meal Timing and Frequency
Meal Frequency Options
Strategic Meal Timing
- Pre-workout nutrition: 1-2 hours before training
- Post-workout nutrition: Within 1-2 hours after training
- Carbohydrate timing: Concentrated around workouts
- Protein distribution: Evenly spaced throughout day
- Bedtime nutrition: Slow-digesting protein before sleep
Supplements for Cutting
Essential Supplements
Whey Protein Isolate
Benefits: Preserves muscle, increases satiety
Dosage: 20-40g per serving
Timing: Post-workout, between meals
Creatine Monohydrate
Benefits: Maintains strength and performance
Dosage: 3-5g daily
Timing: Any time, consistent daily use
Caffeine
Benefits: Increases energy, enhances fat oxidation
Dosage: 200-400mg daily
Timing: Pre-workout, morning
Optional Supplements
Fish Oil
Benefits: Reduces inflammation, supports metabolism
Dosage: 1-3g EPA/DHA daily
Fiber Supplements
Benefits: Increases satiety, improves digestion
Dosage: 5-10g as needed
Multivitamin
Benefits: Insurance against micronutrient deficiencies
Dosage: As directed
Tracking Progress and Making Adjustments
Tracking Methods
Body Weight
- Weigh daily, first thing in morning
- Calculate weekly averages
- Look for 0.5-1% body weight loss per week
- Adjust calories if progress stalls
Body Measurements
- Measure waist, hips, chest, arms, thighs
- Track every 1-2 weeks
- Provides data when weight plateaus
- Indicates body composition changes
Progress Photos
- Take weekly in same lighting/position
- Front, side, and back views
- Wear same clothing
- Visual reference for changes
Making Adjustments
When Progress Stalls (2+ weeks with no changes):
- First adjustment: Reduce calories by 5-10% (primarily from carbs and fats)
- Second adjustment: Increase activity (add 10-15 minutes cardio 2-3x/week)
- Third adjustment: Implement refeed days or diet breaks
- Fourth adjustment: Further reduce calories by 5-10%
Refeed Days and Diet Breaks
Refeed Days
What:
Planned days with increased calories, primarily from carbohydrates
Why:
- Replenishes glycogen stores
- Temporarily boosts leptin levels
- Provides psychological relief
- May increase metabolic rate
How:
- Increase calories to maintenance or slightly above
- Add 1-2g carbs per kg body weight
- Keep protein the same
- Keep fat moderate
- Implement every 7-14 days during a cut
Diet Breaks
What:
Planned periods (1-2 weeks) at maintenance calories
Why:
- Reverses metabolic adaptations
- Normalizes hormone levels
- Provides mental break from dieting
- Improves long-term adherence
How:
- Increase calories to maintenance
- Maintain high protein intake
- Add calories primarily from carbs
- Implement after every 4-8 weeks of dieting
- Continue regular training
Training Considerations During a Cut
Resistance Training
- Maintain intensity: Keep weights heavy (80-90% 1RM)
- Reduce volume: Decrease total sets by 10-20%
- Focus on compound movements: Squat, bench, deadlift, rows
- Training frequency: 3-5 days per week
- Rest periods: Allow full recovery between sets
Cardio Recommendations
Common Cutting Diet Challenges
Challenge: Hunger and Cravings
Solutions:
- Increase fiber intake (vegetables, psyllium husk)
- Prioritize protein at every meal
- Drink more water (2-3 liters daily)
- Use zero-calorie beverages strategically
- Implement intermittent fasting if it helps control appetite
- Choose high-volume, low-calorie foods
Challenge: Energy and Performance Drops
Solutions:
- Time carbohydrates around workouts
- Ensure adequate sleep (7-9 hours)
- Consider caffeine pre-workout
- Implement refeed days
- Reduce training volume, not intensity
- Monitor recovery and adjust as needed
Challenge: Plateaus
Solutions:
- Recalculate calorie needs (they decrease as you lose weight)
- Implement diet breaks
- Vary calorie intake throughout the week
- Add strategic cardio
- Ensure accurate tracking
- Be patient - fat loss isn't linear
Transitioning After Your Cut
Reverse Dieting
Reverse dieting is the process of gradually increasing calories back to maintenance levels after a cutting phase. This approach helps minimize fat regain and allows your metabolism to recover.
Reverse Diet Protocol:
- Increase calories by 5-10% per week
- Add calories primarily from carbohydrates
- Monitor weight changes (aim for minimal gain)
- Continue until reaching maintenance calories
- Maintain for 4-8 weeks before bulking
Conclusion
A successful cutting diet balances the science of fat loss with practical, sustainable approaches. By maintaining adequate protein intake, strategically timing carbohydrates, and implementing proper training protocols, you can achieve significant fat loss while preserving your hard-earned muscle mass.
Remember that consistency is more important than perfection. Focus on adherence to your calorie targets, hit your protein goals, and be patient with the process. Use refeed days and diet breaks strategically to make your cutting phase more sustainable and effective in the long run.
Finally, always prioritize health over extreme leanness. While cutting can help you achieve an impressive physique, maintaining extremely low body fat levels for extended periods can negatively impact hormonal health and overall wellbeing.
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