She Strengthens

Cutting Through the Noise: A Guide to Maximizing Fat Loss and Preserving Muscle

The Lowdown on Cutting

You’ve heard it before: “Abs are made in the kitchen.” While it’s a cliché, it’s also true. If you want to achieve a lean, mean physique like Gal Gadot or Kumail Nanjiani, you need to be as dedicated to your diet as you are to your squats. Enter: the cutting diet.

What is Cutting?

The objective of a cutting diet is to shed body fat while maintaining your hard-earned muscle mass. This temporary diet phase typically lasts 2-4 months and is popular among bodybuilders and fitness enthusiasts who want to get as lean as possible without sacrificing muscle.

The Importance of Macronutrients

To succeed at cutting, you need to understand macronutrients (macros). These include protein, fat, and carbohydrates. A cutting diet often involves calculating your ideal macronutrient breakdown to ensure you’re fueling your body for optimal fat loss and muscle preservation.

Calculating Your Macros

To determine your ideal macronutrient ratio, you need to calculate your daily caloric needs based on your height, weight, lifestyle, gender, and activity level. Aim for a slow and steady weight loss of 1 pound (or 0.5-1% of your body weight) per week.

Protein: The Building Block of Muscle

A high protein diet is essential for preserving muscle mass while cutting. Aim for 0.7-0.9 grams of protein per pound of body weight (or 1.6-2 grams per kilogram).

Fat: The Energy Source

While too much fat can hinder weight loss, consuming too little can impact hormone production and muscle preservation. Aim for 15-20% of your daily calories to come from fat.

Carbohydrates: The Energy Boost

Carbs are essential for energy and can help preserve muscle mass. Calculate your daily carb intake by subtracting your protein and fat calories from your overall daily calorie count.

Cheat Meals and Refeed Days: To Do or Not to Do?

Cheat meals and refeed days can be beneficial, but they require careful planning to avoid sabotaging your weight loss efforts. Use them sparingly and wisely.

Bodybuilding and Cutting: A Deeper Dive

For bodybuilders, cutting is just one phase of their in-season eating plan. Before cutting, they go through a bulking phase to build muscle mass. During cutting, they focus on reducing body fat while maintaining muscle.

Macronutrient Ratios for Bodybuilders

The ideal macronutrient ratio for bodybuilders is 30-35% protein, 55-60% carbohydrates, and 15-20% fat.

Meal Planning and Timing

Eat a variety of nutrient-dense foods to support muscle growth and recovery. Time your meals to boost performance and recovery, and don’t forget to stay hydrated and meal-prep to stay on track.

Pro Tips for Success

• Eat plenty of fiber-rich foods to feel full longer
• Drink plenty of water to curb appetite and boost metabolism
• Incorporate aerobic exercise into your workout regimen to improve fat loss
• Look out for liquid carbs that can hinder weight loss efforts

The Bottom Line

Cutting is a temporary diet phase that requires dedication and careful planning. By understanding macronutrients, calculating your ideal ratios, and staying committed to your workout regimen, you can achieve a lean, mean physique that will make you proud.