Reassess whether you need to decrease your calories based on your weight loss at least monthly. This is because the less you weigh, the fewer calories you need to maintain your body weight. To determine your cutting diet calories, decrease the number of calories you need to maintain your body weight - known as maintenance calories - by 10–20%.įor example, if 3,000 is your maintenance calories, you should eat 300-600 fewer calories or 2,400–2,700 calories per day.įor continued progression, you will eventually need to eat fewer calories than your original goal of 2,400-2,700 since this range will eventually become your new maintenance calorie needs. CaloriesĪ cutting diet restricts calories so you can lose fat. Your calories and proportion of macronutrients - carbs, fats, and protein - are an important aspect of an effective cutting diet plan. It’s the opposite of bulking, which refers to gaining as much weight as possible - preferably in the form of muscle mass - with diet and exercise.Ĭompetitive bodybuilders typically follow a cutting plan for 6–12 weeks before a competition -depending on the amount of excess body fat they have to lose to be stage-ready - and then follow a peak week diet strategy to bring their best look to the stage ( 1).Īs with training, diet is an important component of a cutting phase - both for cutting fat and maintaining muscle mass. What is cutting?Ĭutting is a term commonly thrown around by bodybuilders that refers to trimming or cutting excess body fat with diet and exercise. This article provides calorie and macronutrient recommendations for the cutting diet, explains which foods to eat and limit, and provides a sample cutting diet meal plan. However, you may wonder what a cutting diet consists of, whether it’s safe and effective, and which foods you should eat and limit. Recreational gym-goers may also follow a cutting diet to trim up for the spring and summer months. The diet is popular among bodybuilders for cutting excess body fat in the weeks leading up to a bodybuilding competition.
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