How to Cut for Summer
In this video I’m going to share my plan for getting shredded this summer and help you do that as well.
I’ve been bulking for more than 6 months and I went from 75kg in January to 81kg a few days ago. Now I’m probably around 14-15% body fat and I never bulk above this point. On YouTube 14% is officially obese so I’m going to cut back to around 8 or 9%. I’m shooting for the level of leanness shown in the picture.
I suspect my cut will take about 6 or 7 weeks and while my weight is going down I want to keep all my muscle and strength.
Here’s how I’m going to do it:
This is the cutting hierarchy of importance. The base of the pyramid is what matters most and as you move closer to the top, each level becomes less and less important for the overall results.
At the base of the pyramids are of course the calories and macros. What I’m going to do for this cut is set a 20-25% deficit and split my macros like this: 1g of protein per pound (2.2g per kg), 25% of calories from fat and the rest from carbs. My maintenance now is around 2900 calories so I decreased my intake to 2300 kcal which means 170g of protein, 75g fat and 240g carbs.
In addition to this I also increased my energy expenditure by walking more. I now do about 3 extra hours of walking every week which burn about 1000 calories. I’d rather do this than any other form of cardio.
Now you may have noticed that training intensity shares the same level on the pyramid as macros. The reason for that is because in my opinion both are equally important for maintaining muscle mass during a cut. Your muscles were forced to adapt to their current size by lifting heavy weights so if you remove or decrease the stimulus that caused that adaptation, you will lose it.
So my training will remain the same and if my calories and macros are set correctly, that will automatically lead to good training performance which will enable me to maintain my strength.
So the diet numbers and training routine are what bring the results. Now all I have to do is figure out a way to stick to those macros as easily and enjoyable as possible. To do that I make the right food choices and choose the right diet structure.
Here’s my plan:
80-90% of my calories will come from whole natural foods. These will keep me satisfied and will also provide all the micronutrients I need. And the rest 10-20% of calories I’ll take from whatever I want. I usually have an ice cream a day or sometimes some sour jelly.
But the most important part for making the cut enjoyable is the diet structure. This basically means how many meals you have everyday and how you distribute food throughout the day. The structure I use now comes for Greg’s Aggressive Fat Loss Course and it goes like this:
In the morning I’ll push my first meal back 4 or 5 hours. So I use Intermittent Fasting. During that time I’ll have a large bottle of water and a cup of black coffee. I freaking love coffee in the morning because it blunts appetite and improves my concentration.
Then around noon I’ll have a small meal about 50g of protein, some fats and a large serving of veggies.
Around 4 or 5 pm I’ll have another small meal similar to the first one in terms of macronutrients.
Then I’ll hit the gym.
And finally around 9 PM I’ll have a big, kick-ass meal at least 1000 calories, lots of protein and lots of carbs, mostly potatoes. And that’s it.
Simplicity is the key to brilliance.
I’ll be doing some vlogs over the next weeks to show you my progress, meals, training and stuff like that, so stay tuned.
And I want to help you set up your cutting plan. I’ve put together a series of articles on my site that explain in depth everything you need to know about cutting to low levels of body fat. Here are the articles:
Links to articles:
Get Shredded Without Losing Muscle
Best Food Choices when Cutting
Meal Frequency & Food Distribution When Cutting
Weight Training while Cutting
Cardio for Fat Loss – Why and How
Thank you for reading! If you have any questions, leave a comment below. I read and answer all comments.
Do you want to look lean and ripped something like Henry Cavill in Immortals?
If so, I highly recommend you check out the Warrior Shredding Program.
The training and nutrition protocol in that program has been designed specifically to create compact musculature and incredible definition.
Great video and blog. I signed up for your newsletter.
Question: Most of the time I am not in a position to prepare my own food so I rely on the excellent delivery service below. Hoping you have some wisdom in “Cutting without Counting” on making the most of my situation.
Yes, in Cutting without Counting you’re going to find some great strategies for your situation. Here’s what I would do:
1. I’d limit my food choices to 2-3 sources of lean protein and 2-3 sources of filling carbs. This way you always now what and how much you’re eating.
2. I’d save 70-80% of my carbs for the evening meal. The first two meals (or one if you have just two meals a day) will be mostly protein, some fats, and veggies.
3. Use Intermittent Fasting to push my first meal 4-6 hours after I wake up. This will help a lot with hunger management and will make it much easier to stick to the deficit.
Thanks, I will read the materials. Again, my biggest challenge is rarely being in a position to cook my own food and measure ingredients due to travel, etc. Keep up the great work!
what do you think about cocoa powder on ur fasting period ? besides coffee
Sure, if you enjoy it, you can have 1-2 table spoons. That’s about 20 calories.
During your fasting period you shouldn’t consume more than 50 calories. I found that if you do, that will trigger your appetite.
Salut Radu. De ce ai spus in Deficit indirect că ar trebui evitată sflecla roșie?
E una dintre legumele care are multi carbohidrati, adica mai mult decat celelalte.
I love your site and youtube channel, and I actually prefer it over Greg’s! I have been working out for about a year now and I currently weigh 168 lbs (76kg) and I am about 176.5 cm. I think I am 18% bodyfat but not really sure at this point. I have been cutting for about 6 weeks. I can incline bench 125 x 6 and can do 5-6 bodyweight chinups (I cannot do one pull up). I was wondering what type of routine I should be following? I really want to work on chest the most. Right now I am doing an A/B split with 3 sets of incline RPT 6-8-10 and Flat bench 2 sets 6-8 and then I do 3×10 of cable flyes. I alternate the cable flyes with incline dumbbells. I know it sounds crazy but I am not training any legs because I have 15 inche calves and 23 inch thighs and I really dont want bigger legs right now! Maybe I will incorporate bodyweight squats or pistols. Any advice you have would be great man!! Thanks so much!
Thanks, I appreciate your support!
Yes an AB split is the best choice for you. The volume for chest is good. If you have the same volume for back and about half of that for shoulders, that’s perfect.
Yes, you can do bodyweight leg exercises if you don’t want them bigger.
I was doing barbell rows and seated cable rows for back. Do you recommend replacing one of those with chinups? And im doing chest/tri and back/bi, which day should i train shoulders? Thanks again man. Awesome site!
Yes, doing a vertical pulling movement will develop your back better than doing two horizontal pulling movements.
Hey Radu, quality info !! keep it up for future !
I had a doubt…In the above plan you stated your current weight to be 81 kg and you mentioned 2900 cals as your maintenance calories. But 81 x 33 is not 2900. Is there any other method that you used to calculate maintenance?
Quick question about coming off of a diet break. I went from 190 to about 174 on the same number of calories (2140 calories) without changing. Got stuck at 174 and took a diet break for 2 weeks. This brought me down to 172 during the break because of loss of water weight. Question is now my weight is around 171 but with increased metabolism should I eat the same calories I did before the break or adjust my target now? I was thinking about decreasing to 2040 because I want to aim for a little quicker weightloss. Any advice is greatly appreciated.
Quick question about coming off of a diet break. I went from 190 to about 174 on the same number of calories (2140 calories) without changing. Got stuck at 174 and took a diet break for 2 weeks. This brought me down to 172 during the break because of loss of water weight. Question is now my weight is around 171 but with increased matabolism should I eat the same calories I did before the break or adjust my target now? I was thinking about decreasing to 2040 but during this week I’ve stayed at 2140 and lost about a pound. Any advice is greatly appreciated.
Hey radu …plz suggest food list which can be taken during fast likes few cloves,vinegar water….if doing IF for 36 hr can we take veggie not mounting for more than 50 cal Onces??thank you
Hi Radu, dude I love your channel. I’ve only recently been watching your stuff and am trying to follow what you do, but I’m having trouble trying to fit in enough fiber in my diet also I was wondering what to add to my meals for fats?
P.s your last meal of the day, does it matter if you eat junk foods like pizza or burgers ect?
Best regards. Rico
Radu, thank you for all the smart and good information you shar on your videos. I’ve just started watching them on YouTube. Good job, man!
Hi man I love ur channel I started following ur site and channel few months ago and it helped alot am interested in your paid book ,but does it have a detailed training plan and are you open to questions after buying the book because am training in university gym it may not have all the equipment.
Hey! Radu. I have feen following your youtube channel for quite a while. I have taken as much as i could from it. I wanted to ask you a question. I am currently 74kg at 180cm height and my body fat percentage is 17-18%. I have decided to cut and get lean for next two months and the second month is going to be Ramadhan month( muslims) in which we have to fast from dawn to dusk. Keeping this in mind i have planned to to work out 3 times a week in evening time after breaking fast. My maintenance is at 2700 and deficit would be 2100 . I cant be too accurate at counting my calories but i will try my best. All i ask is that will i get some results if i stay in this deficit, 3 day workout/week and maintaining macros at 2g/kg bodyweight. Please do reply
I am an asian student and cant afford your plan but i will in future . I want to see results in these two months.
Macros protien 2g/kgbdwt specially.
First and foremost hope your health and disposition has vastly improved and remember you are an inspiration to many in addition to these timeless videos with which I’m enjoying now hell yes intermittent fasting is a great approach for fat loss muscle building saving money time and a litany of issues personally my counterinsurgency against ADHD and maintaining and or increasing natural production of both HGH and testosterone just as basic as the Catechism of the catholic church well my friend praying for you both our countries safety and the unconditional defeat of Islamic terrorism the Muslim Brotherhood and participating Islamist organizations especially public enemy number one CAIR is Hamas
i started my cutting program last week ..plzz tell me how many days i can do abs workout & when ..post workout?
plzz tell which exercises