How to cut weight

The numbers

Start around 300-500 below maintenance. Protein stays high. Training stays. Cardio is mostly walking. If the scale does not move in two weeks, shave a little food or add steps - do not panic-slash 800 calories.

What you are protecting

Muscle and your next session. That is why we lift on a cut. A physique blueprint already pairs the meals with the week so you are not guessing both.

Keep the lifts, accept the slower PRs

On a cut you may not smash personal bests. You should still show up and try to hold the load. When the load crashes for two weeks, the deficit is too deep or the sleep is gone. Raise food a little. Do not add a second cardio block as punishment.

A cut blueprint already paired the meals with the sessions so you are not doing both by vibe. That is how you still look like you lift when the fat comes off.

The numbers, then the wait

Start around 300-500 below maintenance. Protein stays high. Training stays. Cardio is mostly walking. If the scale does not move in two weeks, shave a little food or add steps. Do not panic-slash 800 calories. About 0.5-1% of body weight a week is a sane range. Faster is usually water and muscle.

Keep enough carbs to train. Cut the snacks first. A cut is just a calorie deficit you can live in while you keep training. If the plan makes you dizzy by Thursday, it is not a cut. It is a binge setup.

Hold the bar, accept slower PRs

Show up. Try to keep the load. If it crashes for two weeks, the hole is too deep or sleep is gone. Raise food a little. Do not add a second cardio punishment. A cut blueprint pairs meals with sessions so you still look like you lift when the fat leaves.

Three hundred to five hundred under, then wait

Protein high. Walk. About 0.5-1 percent of body weight a week. Faster is often water and muscle. Keep carbs that let you train. Cut snacks first. Dizzy by Thursday is a binge setup, not a cut.

Stop when the look arrives or the life breaks

Sleep, mood, and training in the bin means the cut is over. A diet break at maintenance for a week or two can save a long cut. A six pack you cannot hold is unfinished. Reverse out like an adult.

FAQ

How fast should I lose?

About 0.5-1% of body weight a week is a sane range for most people. Faster is usually water and muscle.

Should I stop carbs on a cut?

No. Keep enough carbs to train. Cut the snacks first.

Should I drop legs on a cut?

No. Keep the patterns. Drop junk volume if you are fried.

How small a deficit if I am already lean?

Smaller. The last fat is expensive in mood. Do not copy a beginner crash.