DEFINITION
Cutting is a phase of intentional calorie restriction paired with increased training to maximize fat loss while maintaining muscle mass. It is a common strategy for physique competitors and recreational fitness enthusiasts aiming to “get lean.”
EXPLANATION
The calorie deficit created during cutting forces the body to derive energy from stored fat. However, restrictive dieting can risk breaking down lean mass. Performance training counteracts this via stimulation of muscle protein synthesis.
Cutting phases typically last 4-12 weeks and create weekly fat loss rates between 0.5-1%. They require strict nutrition tracking and macro/calorie manipulation. Doing shorter mini-cuts with calorie cycling or diet breaks can make the process more sustainable.
EXAMPLES
Cutting tactics include:
- Calorie deficits of 500-750 below maintenance
- High protein intake up to 1-2 grams per pound of bodyweight
- Heavy compound lifts and progressive overload training
- Increased interval training for burning additional calories
RELATED TERMS
- Bulking – Muscle building phase with calorie surplus
- Macros – Tracking protein, carbs, fat
- Body recomposition – Losing fat and gaining muscle simultaneously, more gradually
COMMON RELATED QUESTIONS
- Can you build muscle in a calorie deficit? Modestly if nutrition and training are properly managed – beginners can often recomp.
- How much should you cut calories by? A deficit between 250-500 calories daily is a good starting point.
- What should macros look like when cutting? Higher protein – up to 40% of calories, moderate fat around 30%, and lower carbohydrate intake.
DO NOT CONFUSE WITH
- Cutting weight – Extreme short-term measures taken by athletes to make a weight limit. Cutting for physique goals is more gradual.
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