Cutting

Cutting in fitness refers to a phase in a training and nutrition plan where the primary goal is to reduce body fat while maintaining as much lean muscle mass as possible. It’s commonly done by athletes, bodybuilders, or fitness enthusiasts who want to achieve a lean, defined physique, often in preparation for competitions, photo shoots, or personal goals.


Key Elements of Cutting

  1. Caloric Deficit:
    • Consume fewer calories than your body burns to lose fat.
    • Typical reduction: 10–25% below maintenance calorie needs, depending on individual goals and timeline.
  2. High-Protein Diet:
    • Protein intake is increased to prevent muscle loss during fat loss.
    • Recommended intake: 1.2–2.2 grams of protein per kilogram of body weight.
  3. Strength Training:
    • Resistance training is maintained or slightly adjusted to preserve muscle mass and strength.
    • Focus on compound lifts (e.g., squats, deadlifts) and moderate to heavy weights.
  4. Cardio:
    • Often incorporated to increase calorie burn and accelerate fat loss.
    • Types: Steady-state cardio (e.g., jogging) or high-intensity interval training (HIIT).
  5. Macronutrient Balance:
    • Adjustments to carbs and fats to prioritize fat loss while maintaining energy levels.
    • Common ratio: High protein, moderate carbs, low fat.
  6. Hydration and Electrolytes:
    • Essential for muscle function and overall health, especially during reduced calorie intake.

Cutting vs. Bulking


Steps to Cutting Effectively

  1. Determine Your Caloric Needs:
    • Calculate your maintenance calories (amount needed to maintain weight).
    • Subtract ~500 calories per day to aim for 1 pound (0.45 kg) of fat loss per week.
  2. Set Macronutrient Goals:
    • Example ratio:
      • Protein: 30–40% of calories.
      • Carbohydrates: 30–50% of calories.
      • Fats: 20–30% of calories.
  3. Plan Your Workouts:
    • Maintain strength training at least 3–4 times per week.
    • Add 2–3 cardio sessions to boost fat loss if needed.
  4. Monitor Progress:
    • Track weight, body composition (e.g., using calipers or DEXA scans), and workout performance.
    • Adjust calories and activity based on progress.

Challenges During Cutting

  1. Muscle Loss:
    • Risk increases with aggressive calorie deficits or lack of strength training.
  2. Plateaus:
    • Fat loss may slow as metabolism adapts. Strategies include further calorie reductions or increasing cardio.
  3. Hunger and Fatigue:
    • Common side effects of a caloric deficit, especially during extended cutting phases.
  4. Mental Challenges:
    • Requires discipline to stick to the plan, avoid overtraining, and maintain energy levels.

Who Should Cut?