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Do you want to lose fat without losing the muscle mass you've painstakingly gained during your previous workouts, but you don't know where to start? Discover our tips to help you achieve your physical goals without losing the progress you've already made.
Follow a tailored eating plan
The first crucial point for starting a cutting program: follow a balanced diet and reduce your caloric intake. The latter point is indeed significant in achieving your cut 🔒; however, it is advisable not to drastically reduce your food intake all at once. All your nutrient intake must be modified and calculated based on certain basic characteristics (weight, height, athletic habits...). To help you navigate, here are the commonly accepted nutritional guidelines for a successful cut.
Increase your protein intake
Intake: 1.8g per kg of body weight
During a cutting phase, protein intake is very important. And for good reason: proteins contribute to muscle building and development. In the specific case of cutting, increasing your protein intake allows you, on the one hand, to burn calories more easily, and on the other hand, to feel satiated to avoid overeating or "cravings."
To reach the recommended protein intake mentioned above, feel free to vary the types of intake with plant-based proteins: starches, cereals, soy...; animal proteins: meat, milk, eggs. Protein powders can help you more easily meet your protein intake.
Reduce carbohydrates but don't cut them out completely
Intake: 2.5 to 3g per kg of body weight
During a cut, it is recommended to reduce your carbohydrate intake. However, do not skip these nutrients. Indeed, carbohydrates are essential: they provide the necessary energy for your workouts. And to gain lean muscle, intense training is essential. Carbohydrate intake helps, on the one hand, to avoid deficiencies that destroy muscle, and on the other hand, to prevent energy loss following a decrease in caloric intake.
To do this, favor foods with a low glycemic index and rich in fiber such as rice, cereals (oat flakes, buckwheat, barley), sweet potatoes...
Limit your fat intake
Intake: 1g per kg of body weight
Regarding fat intake, it should be limited to 1g per kg of body weight. It is also advisable to prioritize an intake of monounsaturated or polyunsaturated fatty acids which help reduce cholesterol levels. These fats can be mobilized to provide you with energy.
Olive oil, almond butter, and peanut oil are among the monounsaturated fatty acids. Omega-3 supplementation is also effective during a hypocaloric diet: they optimize fat burning, help reduce appetite, and inhibit adipose growth.
Divide your meals
When you decrease your caloric intake and your carbohydrate stores are depleted, the body enters a metabolic pathway called gluconeogenesis. This allows for the synthesis of glucose from other compounds in the body. It is therefore advisable to divide your meals into 4, 5, or 6 daily servings, in order to regularly replenish your glucose levels without ever storing it🔒.
It's always good to remember: breakfast is the first and most important meal of the day. It represents between 25 to 30% of the daily caloric intake. This meal should provide you with a high level of carbohydrates, essential for your training day and to avoid synthesizing glucose.
Follow a tailored training program
Losing fat while maintaining muscle mass is not always easy. Finding the right balance is essential for an optimal cut. The cardio/strength training duo (40% cardio and 60% strength training) is generally effective as it will allow you to burn excess fat while limiting muscle loss by working on your strength.
For your program, you can, for example, dedicate 2 days a week to cardio and 3 to strength training, alternating cardio day/strength training day in a session of about 1 to 1.5 hours. You can also start a workout with 30 minutes of cardio and finish with 1 hour of targeted strength training on one or two areas (abs/thighs, for example).
For cardio, you have a wide choice depending on your preferences: running, cycling, jump rope... For strength training, the important thing is to vary your exercises and increase repetitions. For example, a training day can be structured around exercises such as bench press, squat, deadlift, or pull-ups with 2 sets of 15 to 20 repetitions.
Don't neglect your sleep
Finally, to successfully complete your cut, you must ensure you optimize your recovery. It is during sleep that your body and nervous system regenerate, which is why getting enough sleep is essential for physical progress.
Good sleep also helps your body avoid catabolism (muscle loss), which would hinder an effective cut. This will also allow you to be effective in your next training sessions and avoid the risk of injuries or overtraining.
To learn more about cutting, we recommend reading our article Mistakes to Avoid During Your Cut.
Frequently asked questions about cutting
What type of training should I do?
The cardio/strength training duo (40% cardio and 60% strength training) is generally effective as it will allow you to burn excess fat while limiting muscle loss by working on your strength. Vary your strength training exercises and increase the number of repetitions.
What kind of diet plan should I follow?
Increase protein, decrease carbohydrates, and limit fats. Divide your meals into 4 to 6 daily portions. We recommend that you calculate your macronutrients to establish a diet plan adapted for cutting.
What supplement should I add to my diet plan?
Thermogenic or lipotropic supplements accelerate fat loss. Green tea, guarana, caffeine, and carnitine are good allies for cutting.
How long does a cut last?
The duration of a cut depends on your athletic practice, your goals, and your body fat percentage. Generally, the cutting period should not exceed 8 weeks. Bodybuilders usually start a cutting period in April to finish in June.
