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.

Transcript:

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.

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