How to set up a cutting phase without losing muscle

0 to Elite course · Lesson 62 of 100 · Level 3: Novice to Intermediate

Once you have built some muscle, losing fat becomes a different job. You are not just trying to get lighter, you are trying to keep the muscle and strength you worked for. This lesson shows you how to plan a sensible cut.

What a cutting phase is

A cutting phase is a set period, usually 8 to 16 weeks, where you eat in a calorie deficit to lose body fat while keeping your training hard. The word “phase” matters. A cut has a start date, a target and an end date. It is not a permanent diet.

In lesson 32 you learned how calories work. For a full explanation of deficits, read the full guide to the calorie deficit. This lesson builds on that for lifters.

Step 1: set your calories

Start by finding your maintenance calories: the amount you eat when your weight stays stable. The best method is to track your normal intake and morning weight for two weeks. You can also get a starting estimate from our free calorie calculator.

Then set a moderate deficit, usually around 300 to 500 calories a day below maintenance. That is enough to make steady progress without draining your energy for training. Bigger deficits look faster on paper, but they usually cost you strength, sleep and willpower, and the cut ends early.

Keep it safe: never drop below about 1,200 calories a day, and for most active lifters the right number will be well above that. Crash diets cost muscle, strength, sleep and mood. If you have a medical condition, are pregnant, or have a history of disordered eating, speak to your GP before starting a cut.

Step 2: pick a safe rate of loss

Aim to lose roughly 0.5 to 1kg a week, or around 0.5 to 1% of your body weight a week. Leaner people should aim for the slower end. Losing faster makes it far more likely you lose muscle along with fat.

Weigh yourself first thing in the morning several times a week and look at the weekly average, not single days. Water, salt and carbohydrate intake shift the scale day to day.

Step 3: protect your muscle

Two things tell your body to keep its muscle during a cut:

• High protein. Keep protein high, spread across your meals. You learned the basics in lesson 34. For the numbers, read the full guide to protein intake for muscle gain, which applies just as much when cutting.
• Heavy training. Keep lifting with similar loads. You may reduce total sets a little as recovery drops, but do not switch to light weights and high reps “to tone”. The heavy work is the signal to keep muscle.

Keep your daily steps up too. Walking burns energy with very little recovery cost, which is why it is often a better tool than adding lots of hard cardio.

Step 4: adjust as you go

Check your weekly average weight, waist measurement and gym performance every week. Then follow simple rules:

• Losing at your target rate: change nothing.
• No change for two to three weeks: reduce calories by about 100 to 150 a day, or add steps.
• Losing too fast or strength dropping sharply: add some calories back.

Expect some strength to dip near the end of a long cut. A big, sudden drop is a sign the deficit is too aggressive. In lesson 74 you will learn how planned diet breaks can make longer cuts easier.

Step 5: end the cut properly

When you hit your target or reach your planned end date, bring calories back up to maintenance over a week or two. Stay there for a while before starting a building phase, which you will plan in lesson 63 on lean bulking. Jumping straight from a deficit to eating everything is how people regain the fat quickly.

If you would like this run for you, with regular body composition checks, see our weight loss personal training.

Your action steps

1. Track your food and morning weight for two weeks to find your real maintenance calories.
2. Set a deficit of 300 to 500 calories a day and write down your start date, target and end date.
3. Set a daily protein target and plan where it comes from at each meal.
4. Keep your main lifts heavy and record every session in your training log.
5. Review your weekly average weight and waist every Sunday and adjust using the rules above.

Frequently asked questions

How long should a cutting phase last?

Most cuts last 8 to 16 weeks. Longer cuts are possible but are easier with planned breaks at maintenance calories.

How fast should I lose weight on a cut?

Aim for about 0.5 to 1kg a week, or roughly 0.5 to 1% of body weight. Leaner people should lose more slowly to protect muscle.

Will I lose muscle when cutting?

You can keep almost all of it if you eat plenty of protein, keep lifting heavy and avoid an overly aggressive deficit.

Keep going

Previous: Lesson 61: Interval training and the HIIT workout: how to use it well

Next: Lesson 63: How to lean bulk: build muscle, limit fat gain

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Want Artem to coach you through it? SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from 106 Google reviews. Book a free consultation or WhatsApp Artem on 07301 512215.