The Ultimate Cutting Workout & Diet Plan
Cutting is the process of losing body fat while maintaining or even increasing muscle mass. This can be difficult, as reducing calories too much can lead to muscle loss. A successful cutting phase requires a calorie deficit, but one that is not so large that it includes muscle loss.
12-WEEK CUTTING AND DIET PLAN
A cutting diet plan should be based on a few fundamental principles:
- Reducing overall calorie intake
- Maintaining protein intake
- Reducing carbohydrate intake
- Including healthy fats
- eating small meals frequently throughout the day
CUTTING DIET PLAN, CALORIE INTAKE, MACROS, MEALS PER DAY & WHEN TO EAT
When cutting, you will want to create a calorie deficit. This can be done by reducing your overall calorie intake or by increasing the number of calories you burn through exercise. A good starting point is to reduce your calorie intake by 500 calories per day.
You will also want to make sure you are getting enough protein. Protein is essential for maintaining muscle mass and should make up at least 2030% of your total calorie intake.
Carbohydrate intake should also be reduced when cutting. This will help to minimize the amount of fat stored. Carbohydrates should make up no more than 50% of your total calorie intake.
Healthy fats are an important part of a cutting diet plan, as they help to keep you feeling full and satisfied. Healthy fats should make up 2030% of your total calorie intake.
When cutting, eating small meals frequently throughout the day is also essential. This will help to keep your metabolism going and prevent you from feeling too hungry. Aim for 56 small meals per day.
You will want to focus on eating whole, unprocessed foods when cutting. This includes lean proteins, healthy fats, and complex carbohydrates. Some good options include:
- Lean proteins: chicken, fish, tofu
- Healthy fats: avocados, olive oil, nuts
- Complex carbohydrates: oats, quinoa, sweet potatoes
CUTTING WORKOUT PLAN
A cutting workout plan should focus on both cardio and weight lifting. Cardio will help to burn calories and fat, while weight lifting will help to maintain muscle mass.
There are two options for cardio when cutting: low-intensity long, duration cardio and HIIT.
Low-intensity long, duration cardio can be done by walking, biking, or using the elliptical machine. This type of cardio should be done for 3060 minutes at a time, 35 times per week.
HIIT, or high-intensity interval training, is a more intense form of cardio. This can be done by running, biking, or using the stair climber. HIIT should be done for 2030 minutes, 23 times per week.
FREQUENCY & TIMING OF CARDIO
Cardio should be done 35 times per week, depending on your type of cardio. HIIT should be done 23 times per week, and low-intensity long, duration cardio should be done 35 times per week.
The best time to do cardio is on an empty stomach in the morning. This will help to burn more fat.
Weight lifting is an essential part of a cutting workout plan, as it helps to maintain muscle mass. Weight lifting should be done 35 times per week, for 3060 minutes.
HST WORKOUT CUTTING PROGRAM
The HST workout cutting program is an excellent option for those looking to cut. This program uses a combination of cardio and weight lifting to help you lose fat and maintain muscle mass.
WEEKLY SCHEDULE FOR 6-DAY CUTTING WORKOUT PLAN
- Monday: Cardio
- Tuesday: Weight lifting
- Wednesday: Cardio
- Thursday: Weight lifting
- Friday: Cardio
- Saturday: Weight lifting
- Sunday: Rest day
The bottom line
When cutting, you will want to focus on reducing your overall calorie intake, maintaining protein intake, and including healthy fats. You should also eat small meals frequently throughout the day and focus on eating whole, unprocessed foods.
Cardio and weight lifting are both essential parts of a cutting workout plan. HIIT should be done 23 times per week, and low intensity long, duration cardio should be done 35 times per week. Weight lifting should be done 35 times per week for 3060 minutes. The HST workout cutting program is an excellent option for those looking to cut.