Dana Wild
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Advanced Guide To Anabolic Cycles
The Ultimate Guide to Cutting: How to Shed Fat Without Losing Muscle
If you’re looking to drop pounds, tighten your waistline, and reveal a leaner, more toned physique, you’ve probably heard the term "cutting" tossed around in bodybuilding forums, gym chats, and fitness blogs. But what does it actually mean? How can you lose fat while keeping—no, even building—muscle? And why is "cutting" so much different from a regular diet or workout routine?
In this post we’ll break down everything you need to know about cutting: the science behind it, how to design a plan that works for your body type and goals, and real‑world strategies to help you get results without losing strength.
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1. What Is Cutting?
Cutting is a period of intentional caloric restriction combined with a carefully tailored training program designed to reduce body fat while preserving muscle mass. It’s the opposite of "bulking," where the focus is on eating above maintenance calories and building size/strength.
Key differences between cutting & bulking
Bulking Cutting
Eat >maintenance calories (≈300–500 kcal surplus) Eat <maintenance calories (≈250–500 kcal deficit)
Focus on strength, progressive overload, volume Focus on maintaining intensity, sometimes higher reps to keep muscle stimulated
Emphasis on caloric density (high carbs & fats) Emphasis on protein and nutrient timing; sometimes lower carb intake
Common mistakes in cutting
Too large a deficit → leads to loss of muscle mass.
Insufficient protein → body may catabolize muscle for energy.
Skipping strength training → less stimulus to preserve muscle.
Poor recovery → inadequate sleep and high stress.
How many calories do you need?
1. Basal Metabolic Rate (BMR)
Using the Mifflin-St Jeor equation:
[
\textBMR = 10 \times \textweight(kg) + 6.25 \times \textheight(cm) - 5 \times \textage + 5
]
For a 30‑year‑old male weighing 75 kg and standing 180 cm tall:
[
BMR = 10(75) + 6.25(180) - 5(30) + 5
= 750 + 1125 - 150 + 5
= 1730 \text kcal/day
]
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2. Factor in activity level
Physical activity multiplies the BMR to give the Total Daily Energy Expenditure (TDEE).
Activity MET multiplier
Sedentary (no exercise) 1.2
Lightly active (light exercise/sports 1–3 days/week) 1.375
Moderately active (moderate exercise 3–5 days/week) 1.55
Very active (hard exercise 6–7 days/week) 1.725
Extra active (very hard training, physical job) 1.9
Example – moderately active man:
BMR = 1,800 kcal/day
Activity factor = 1.55
Daily energy requirement ≈ 1,800 × 1.55 = 2,790 kcal/day
These values are estimates; individual metabolism, genetics, and precise activity level can shift the actual need by ±200–300 kcal.
3. Caloric Intake for Weight Loss
Rule of thumb:
A deficit of ~500 kcal/day → ≈0.5 kg (1 lb) loss per week.
A deficit of ~750–1,000 kcal/day → ≈0.75–1 kg (1.5–2 lb) loss per week.
Given the above estimate of 2,790 kcal/day:
Deficit Daily Calorie Target Expected Weekly Weight Loss
500 kcal ~2,290 kcal ~0.5 kg (1 lb)
750 kcal ~2,040 kcal ~0.75 kg (1.5 lb)
1000 kcal ~1,790 kcal ~1 kg (2 lb)
Recommendation:
Start with a moderate deficit of ~500–750 kcal/day, aiming for an intake between 2,000–2,300 kcal/day. This should yield a sustainable loss of roughly 0.5–1 kg per week while preserving muscle mass and allowing adequate recovery.
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4. How to Implement the Deficit
Strategy Practical Steps
Track Calories Use a food diary app (MyFitnessPal, Cronometer). Log everything, including condiments, coffee, and alcohol.
Prioritize Protein Aim for ~1.8–2 g protein/kg body weight (~120–140 g/day). Distribute across 4–5 meals to support muscle protein synthesis.
Volume Eating Consume a higher volume of low‑energy foods (leafy greens, broth‑based soups) early in the day to increase satiety before reaching caloric goals.
Mindful Snacking Replace sugary snacks with nuts, seeds, or Greek yogurt—provide protein and healthy fats without excessive calories.
Strength Training Incorporate 2–3 sessions per week of resistance training (compound lifts, body‑weight circuits) to preserve lean mass while in a calorie deficit.
Sleep & Stress Management Aim for 7–9 hours of quality sleep; high cortisol from stress can hinder muscle preservation during dieting.
Progressive Deficit Adjustment After ~2 weeks, reassess weight and adjust calories downward by ~200 kcal if progress stalls, ensuring not to drop below 1,800 kcal per day.
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How to Keep Your Muscle While Losing Weight
Prioritize Protein
- Consume at least 0.8–1 g/kg body weight of protein daily (for a 70‑kg person: ~56–70 g).
Use Strength Training, Not Just Cardio
- Hit each major muscle group twice per week.
- Include compound lifts (squat, deadlift, bench press, rows) to stimulate the greatest anabolic response.
Don’t Over‑Restrict Calories
- A moderate deficit (~500 kcal/day) preserves metabolic flexibility and keeps you from catabolizing muscle.
Consider Timing
- Pre‑ or post‑workout protein (15–25 g) can aid recovery.
Monitor Progress
- Track weight, body composition, strength gains, and how you feel; adjust as needed.
Bottom Line
Yes, it’s possible to lose both fat and lean muscle simultaneously—especially if you’re new to training or have a high calorie deficit.
The best approach is a moderate caloric deficit, adequate protein intake (≈1.6–2.0 g/kg), and progressive resistance training.
This combination maximizes fat loss while preserving, or even increasing, muscle mass.
If you’re already in a significant deficit or new to weightlifting, consider adding a few more training sessions per week, ensuring each major muscle group is hit at least twice weekly, and keep protein high. Over time, you’ll be able to drop body fat without sacrificing the lean muscle that makes up your strength and metabolic health.
