Cutting and bulking · 1 min read · Updated
Cutting basics: lose fat, keep the muscle
A moderate deficit, high protein and heavy lifting. Aim to lose about 0.5 to 1% of body weight a week, and never crash diet.
A cut is a stretch of eating a bit less than you burn so your body uses stored fat. The goal isn't just a lower number on the scale; it's losing fat while keeping the muscle you worked for.
The recipe
- A moderate deficit: about 15 to 20% under maintenance. The TDEE calculator does the math.
- Protein toward the high end, about 2 grams per kg of body weight.
- Keep lifting heavy. It tells your body the muscle is still needed. Don't switch to "light weights for toning".
- Aim to lose about 0.5 to 1% of your body weight a week. Faster usually means losing muscle too.
Stay full
Load up on lean protein, vegetables, fruit and high-fiber carbs. Drink water, and keep a couple of foods you love in the plan so it doesn't feel like punishment.
How long
Most cuts run 8 to 16 weeks. After that, a few weeks at maintenance gives your body and your head a break before you decide what's next.
Never crash
Gainsville never sets a target under 1,200 calories a day for women or 1,500 for men. Very low calories and extreme rules (no carbs, no fat, cutting whole food groups) cost muscle, energy and mood, and the weight tends to come right back.
Safety first: Got a health condition, take medicine, are pregnant, or have a history of disordered eating? Talk to your doctor before changing how you eat or train.