Cutting is where people run out of patience, because they want it now. But losing weight too fast means losing muscle — and losing muscle means you end up lighter without looking any better. These are the four things I hold every client to on a cut.
A deficit of 300 to 500 kcal a day
That pace takes off about 0.3 to 0.5 kg a week — slow enough that your body goes after fat instead of muscle. Deeper cuts belong to athletes close to a show, with someone watching them closely.
Protein at 2 to 2.2 grams per kilogram
In a deficit, protein is what protects your muscle. Put some in every meal, then split the rest between carbohydrates around training and decent fats.
Keep the weights where they are
The biggest mistake is switching to light weights and high reps when you cut. Muscle sticks around only while it's still being asked to do heavy work. Keep the main lifts at the same loads and cut total volume instead if you're running on empty.
Sleep seven to eight hours
Short sleep pushes up cortisol and appetite while slowing recovery down. One week of proper sleep will do more for you than any supplement.
