What Is a Cut?
A "cut" is a dedicated fat loss phase designed to reduce body fat while preserving as much muscle mass as possible. It typically follows a building/bulking phase and aims to reveal the muscle you've worked hard to build. The foundation is creating a caloric deficit while protecting lean mass.
Unlike general weight loss, cutting requires specific strategies to protect muscle. Lose fat carelessly and you'll end up "skinny fat" - lighter but still soft. Cut intelligently and you'll emerge leaner, more defined, and with your hard-earned muscle intact.
Primary: Lose body fat. Secondary: Preserve muscle mass. Tertiary: Maintain training performance as long as possible.
Setting Up Your Cut
Step 1: Determine Your Starting Point
Know your maintenance calories before starting. Track food and weight for 2 weeks at current intake to establish baseline.
Step 2: Set Your Deficit
| Body Fat Level | Recommended Deficit | Weekly Loss Target |
|---|---|---|
| Higher (20%+ men, 30%+ women) | 500-750 calories | 0.7-1% bodyweight |
| Moderate (15-20% men, 25-30% women) | 400-500 calories | 0.5-0.7% bodyweight |
| Lean (10-15% men, 20-25% women) | 300-400 calories | 0.3-0.5% bodyweight |
| Very Lean (<10% men, <20% women) | 200-300 calories | 0.2-0.3% bodyweight |
The leaner you are, the slower you should cut to preserve muscle. Not sure where you fall? Use our body fat calculator to estimate.
Step 3: Set Your Macros
Protein First
2.0-2.7g per kg bodyweight. This is non-negotiable. Higher end when leaner or in larger deficit.
Fat Minimum
0.5-1g per kg bodyweight. Essential for hormones. Don't go ultra-low fat.
Carbs Fill the Rest
Remaining calories from carbs. Prioritize around training for performance and recovery.
Sample Cutting Macros (80kg lifter, 2100 cal deficit)
Training During a Cut
Training sends the signal to keep muscle. Without it, your body has no reason to hold onto it during a deficit. The 8-Week Fat Loss Program is built around this - strength-first, with volume structured across the cut.
Key Training Principles
Do This
- Maintain intensity: keep weight on the bar
- Continue progressive overload attempts
- Train each muscle 2x per week
- Keep compound movements central
- Maintain 70-80% of bulking volume
Avoid This
- Switching to "high rep light weight for toning"
- Drastically reducing training frequency
- Replacing lifting with excessive cardio
- Adding tons of isolation "pump work"
- Training through injury/excessive fatigue
Volume Adjustments
Early Cut (Weeks 1-6)
Maintain normal training volume. Recovery should still be adequate with moderate deficit.
Mid Cut (Weeks 6-12)
Reduce volume by 10-20% if recovery is impaired. Remove least effective exercises first.
Late Cut (Weeks 12+)
May need to reduce to ~60-70% of normal volume. Maintain intensity; reduce frequency or sets.
The myth that you should switch to high reps and light weights while cutting is wrong. Heavy training is the signal that tells your body to keep muscle. Switching to "toning" workouts removes this signal and accelerates muscle loss.
Cardio Strategy for Cutting
Cardio is a tool for creating additional calorie deficit. Use it strategically, not excessively.
Cardio Principles
- Start with minimal cardio - save it as a tool to add later
- Prioritize LISS (walking, cycling) over HIIT for recovery
- Add gradually when fat loss stalls before cutting more calories
- Don't exceed 4-5 hours weekly of intentional cardio
- Daily steps (8-10k) are free - they don't impact recovery
Progressive Cardio Addition
| Phase | Intentional Cardio | Daily Steps |
|---|---|---|
| Start of Cut | 0-2 sessions (20-30 min LISS) | 8,000 |
| First Plateau | 2-3 sessions (30 min LISS) | 10,000 |
| Second Plateau | 3-4 sessions + 1 HIIT | 10,000 |
| Final Push | 4-5 sessions + 1-2 HIIT | 10,000-12,000 |
Add cardio progressively to break plateaus before reducing calories further.
Walking > Cycling > Incline Treadmill > Rowing > Running > HIIT. Start with lower-impact options that don't impair leg recovery. Add more demanding cardio only if needed later in the cut.
Managing Your Cut
Adjusting As You Go
Fat loss will slow over time. Here's when and how to adjust:
Plateau for 2-3 Weeks?
Confirm you're tracking accurately. If compliant, make ONE adjustment.
Add Cardio First
Before cutting more calories, add 1-2 cardio sessions or 1000-2000 daily steps.
Then Reduce Calories
If cardio is already moderate, reduce calories by 100-200 (from carbs or fat, not protein).
Consider Diet Break
Every 8-12 weeks, take 1-2 weeks at maintenance to restore metabolic rate and mental energy.
Signs You Need a Diet Break
Poor Sleep
Difficulty falling asleep, waking frequently, or poor sleep quality.
Constant Fatigue
Low energy throughout the day, not just around workouts.
Irritability
Short temper, mood swings, difficulty concentrating.
Strength Dropping
Significant decline in gym performance beyond normal deficit effects.
Uncontrollable Hunger
Hunger that's overwhelming rather than manageable.
Decreased Libido
Significant drop in sex drive, hormonal disruption signs.
Cutting Nutrition Tips
Protein at Every Meal
Spread 4-5 protein servings throughout the day. 30-50g per meal maintains elevated muscle protein synthesis.
Volume Eating
Fill up on high-volume, low-calorie foods. Vegetables, salads, lean proteins, and fruits help manage hunger.
Stay Hydrated
3+ liters of water daily. Hunger is often thirst. Water also helps metabolize fat.
Allow Some Flexibility
80% whole foods, 20% whatever fits your macros. Complete restriction leads to binges.
Best Foods for Cutting
| Category | Best Choices |
|---|---|
| Protein | Chicken breast, lean beef, white fish, egg whites, Greek yogurt, whey protein |
| Carbs | Rice, potatoes, oats, fruits, vegetables, rice cakes |
| Fats | Olive oil, nuts (portioned), avocado, fatty fish, egg yolks |
| Volume Foods | Leafy greens, cucumbers, mushrooms, berries, watermelon, popcorn |
Prioritize lean proteins, fiber-rich carbs, and high-volume foods to manage hunger.
Supplements During a Cut
Supplements can help but won't make or break your cut. Focus on the fundamentals first.
Essential
- Protein powder: Helps hit protein targets
- Creatine: Maintain strength and muscle
- Caffeine: Performance and appetite control
Helpful
- Fish oil: Joint health, inflammation
- Vitamin D: Often deficient, supports hormones
- Fiber supplement: Satiety, digestion
Optional
- Pre-workout: Energy when fatigued
- EAAs: Fasted training (if used)
- Greens powder: Micronutrient insurance
Most fat burners are overhyped and under-deliver. Caffeine is the only truly effective ingredient (and you can get it from coffee). Save your money and focus on diet compliance instead.
Ending Your Cut Successfully
When to Stop Cutting
- You've reached your goal body fat level
- Diet fatigue is overwhelming despite breaks
- Health markers are concerning (hormones, energy, performance)
- You've been cutting for 16+ weeks without significant breaks
- You're getting too lean to sustain healthily
Transitioning Out: Reverse Diet
Week 1-2
Add 100-150 calories (from carbs). Monitor weight and hunger.
Week 3-4
Add another 100-150 calories. Weight may stabilize or slightly increase.
Week 5-6+
Continue adding until reaching new maintenance. This will be lower than pre-cut due to weight loss.
The biggest mistake is immediately returning to pre-cut eating. Your maintenance is now lower (you weigh less). Gradually increasing calories prevents rapid fat regain and psychological damage from "bouncing back."