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Cutting is a fat-loss phase that bodybuilders and fitness enthusiasts use to get as lean as possible. It involves reducing calorie intake and adjusting your diet to maximise fat loss while training for muscle gain. Cutting diets are usually paired with weightlifting and are done before a major athletic competition or workout plan. During a cut, it's important to maintain a high protein intake to spare muscle during tissue wasting.
| Characteristics | Values |
|---|---|
| Calorie intake | Reduced |
| Diet | Adjusted to maximise fat loss |
| Muscle gain | Possible, but maintaining muscle mass is a more realistic goal |
| Protein intake | Higher than usual (1.8g per kg bodyweight) |
| Exercise | Resistance exercise helps maintain muscle mass |
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What You'll Learn
Reducing calorie intake
Protein is particularly important during a cut because it helps to spare muscle during tissue wasting. While you may not need to boost your protein intake dramatically, keeping it a bit on the higher side can be beneficial. Aiming for 1.8g per kg of bodyweight is a good target, and resistance exercise is known to help maintain muscle mass during a calorie deficit.
Continuing your strength-training regimen during a cut is essential. While you may not see significant gains, you can strive to progress your lifts wherever possible. This might involve experimenting with different training patterns and exercises to find what works best for you.
Additionally, it's important to note that cutting can be a stressful experience, both physically and mentally. It requires discipline and dedication to stick to a reduced-calorie diet while also increasing your exercise regimen. However, with proper planning and a good understanding of your body's needs, it is possible to successfully reduce body fat while maintaining muscle mass.
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Adjusting your diet
To cut, you need to reduce your calorie intake and adjust your diet to maximise fat loss while training for muscle gain. It is possible to gain muscle while losing body fat, but the realistic goal is often to maintain it.
A cutting diet involves calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass. You will need to eat less and try to shed body fat to end up lean while maintaining muscle mass. This can be a stressful experience, so it's important to understand the benefits and risks before you begin.
Protein is more important on a cut than a bulk because it helps to spare muscle during tissue wasting. You may not need to boost your protein intake dramatically, but keeping it a bit on the higher side can be a good idea. Aim for 1.8g per kg bodyweight. Resistance exercise is known to help maintain muscle mass during a calorie deficit, so continuing your strength-training regimen during a cut is essential.
You can also experiment with different training patterns and diets to find what works for you.
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Weightlifting
Protein is especially important on a cut because it helps to spare muscle during tissue wasting. While you don't need to boost your protein intake dramatically, keeping it a bit on the higher side can be beneficial. Aim for 1.8g per kg bodyweight or 1–1.4 grams (g) of protein per lb of body weight (2.2–3.0 g/kg).
Resistance exercise is key to maintaining muscle mass during a calorie deficit, so it's essential to continue your strength-training regimen during a cut. While you may not see significant gains, you can strive to progress your lifts wherever possible.
The cutting phase is often the least popular part of a training regimen because it can be stressful to eat less and up your cardio. However, with careful planning and experimentation, it is possible to maintain muscle mass while losing body fat.
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Resistance exercise
While you can gain muscle while losing body fat, the realistic goal is often to maintain it. Weightlifting is often paired with a cutting diet to help maintain muscle mass.
If you're thinking about introducing a cutting diet into your regime, make sure you understand the benefits and risks first.
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Protein intake
When it comes to protein intake, it's important to remember that protein is more crucial during a cut than a bulk. This is because protein helps to preserve muscle during tissue wasting. While you may not need to drastically increase your protein intake during a cut, maintaining a slightly higher level can be beneficial. Aiming for 1.8 grams of protein per kilogram of body weight is a good target. This equates to 1-1.4 grams of protein per pound of body weight.
Resistance exercise is key to maintaining muscle mass while in a calorie deficit. Therefore, it's essential to continue your strength training regimen during a cut. While you may not see significant gains, you can strive to progress your lifts and maintain your muscle mass.
To calculate your protein needs, you can use the aforementioned guidelines of 1.8 grams per kilogram of body weight or 1-1.4 grams per pound of body weight. This will ensure you're getting enough protein to support muscle maintenance during your cut.
It's worth noting that cutting can be a challenging phase, as it involves eating less and increasing cardio to shed body fat while maintaining muscle mass. It's common for individuals to experiment with different training patterns and diets during this time. By understanding the benefits and risks of bulking and cutting, you can make informed decisions about your regimen.
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Frequently asked questions
There is no single best workout routine to follow when you’re on a cut. You can train however you like, but it’s important to lift at moderate to high intensities, with moderate volume, hitting major muscle groups 1 to 2 times per week.
You don’t need to take supplements when you’re on a cut, but some studies indicate that Essential Amino Acids can help slow potential muscle protein breakdown during periods of caloric restriction. If you’re feeling sluggish in the gym, you could try a pre-workout powder.
When you’re on a cut, you may need to eat more protein than when you’re trying to maintain weight or build muscle mass. Aim for 1-1.4 grams of protein per pound of body weight, or 1.8 grams per kg.
Resistance exercise helps preserve muscle mass during a calorie deficit, so it’s important to continue your strength-training regimen during a cut. Try to progress your lifts wherever possible, but don’t expect significant gains.
