A “cut”, or a cutting phase, is a term used in fitness and bodybuilding to describe a period that is dedicated to reducing body fat while preserving as much muscle mass as possible. It’s not just about weight loss, it’s about targeted fat loss. To achieve this, you need to create a sustained energy deficit, meaning you burn more calories than you consume.
The body responds to this deficit in several ways. Physiologically, it begins to mobilize stored energy, primarily from adipose tissue (body fat). However, the body is also programmed for survival. When it senses a prolonged energy shortage, it can initiate a process called adaptive thermogenesis. This is where your metabolism slows down more than would be expected from weight loss alone, which makes it harder to continue losing fat.
This is where a strategic cut workout plan and precise nutrition become crucial. Resistance training signals your body to hold onto muscle tissue, while a high-protein diet provides the building blocks to prevent muscle breakdown.
This article provides a detailed, research-backed guide to structuring your training, nutrition, and lifestyle for a successful cutting phase. We’ll break down complex science into actionable steps, ensuring you have the tools to achieve your goals safely and effectively.
Losing a specific percentage of body fat, such as 7%, in a short timeframe of two months is an ambitious goal. Whether it’s achievable depends entirely on your starting point. For someone with a higher initial body fat percentage, a 7% reduction may be possible, but for a leaner individual, it’s much less likely and potentially unhealthy.
Contemporary research from case studies on contest-preparation athletes suggests a safe and effective rate of weight loss is between 0.5% and 1.0% of your total body weight per week (1). For an 80 kg (176 lb) person, this equates to losing 0.4-0.8 kg (approximately 1-2 lbs) per week. Attempting to lose fat faster than this significantly increases the risk of muscle loss, nutrient deficiencies, and severe metabolic adaptation.
For a 7% body fat reduction, you need to consider the total fat mass you must lose:
If an 80 kg individual starts at 20% body fat (16 kg of fat mass), a 7% drop to 13% body fat means losing 5.6 kg of pure fat. At a rate of 0.5 kg per week, this would take roughly 11 weeks, which is longer than two months.
Therefore, for most people, a two-month timeframe is too aggressive for such a large drop in body fat without compromising muscle.
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Yes, lifting with sufficient intensity is one of the most important factors for preserving muscle during a cut. When your body is in an energy deficit, it looks for ways to conserve energy. Muscle tissue is metabolically expensive, which means it requires calories to maintain. Without a strong stimulus to keep it, your body may catabolize (break down) muscle for energy (2).
Lifting “heavy” provides that stimulus (3). However, “heavy” doesn’t mean you must exclusively lift for one-rep maximums (1RM), which is the most weight you can lift for a single repetition. Instead, it refers to training with a high degree of effort close to muscular failure. A practical way to measure this is with reps in reserve (RIR). RIR is the number of repetitions you could still perform with good form at the end of a set.
During a cut, you should aim to train most of your sets within a 1-3 RIR range (4). This means you finish each set feeling like you could have only done 1 to 3 more reps. This level of intensity signals to your body that your muscle is essential and must be preserved, even in a calorie deficit. While your recovery capacity may decrease, prioritizing intensity over high volume (total sets and reps) is the key to holding onto your hard-earned muscle.
For those who are interested in a comprehensive program, you can find more details in a dedicated cutting workout plan.
A solid cut workout plan prioritizes intensity and muscle preservation through compound movements. This 4-day-a-week program is structured as an upper/lower split, which you will repeat twice. This frequency ensures each muscle group is stimulated twice per week, which is optimal for maintaining muscle mass (5).
The plan focuses on progressing your lifts, either by adding a small amount of weight or by performing one more repetition than the previous week with the same weight. Every 4 to 6 weeks, you should schedule a deload week, where you reduce your training volume and intensity by about 40-50% to allow your body to recover and dissipate fatigue (6).
Here’s the workout schedule:
| Day | Session | Exercise | Sets | Reps | RIR | Tempo | Rest (seconds) |
|---|---|---|---|---|---|---|---|
| Days 1 and 5 | Upper body | Barbell bench press | 3 | 5-8 | 1-2 | 3-1-X-1 | 120-180 |
| Bent-over barbell row | 3 | 6-10 | 1-2 | 2-1-X-1 | 120-180 | ||
| Dumbbell overhead press | 3 | 8-12 | 1-2 | 2-1-X-1 | 90-120 | ||
| Lat pulldown | 3 | 10-15 | 1-2 | 3-1-X-1 | =90 | ||
| Dumbbell incline press | 2 | 10-15 | 0-1 | 3-1-X-1 | 90 | ||
| Dumbbell lateral raise | 3 | 12-20 | 0-1 | 2-1-1-1 | 60 | ||
| Triceps pressdown | 3 | 10-15 | 0-1 | 2-1-1-1 | 60 | ||
| Barbell biceps curl | 3 | 8-12 | 0-1 | 2-1-1-1 | 60 | ||
| Days 2 and 6 | Lower body | Barbell back squat | 3 | 5-8 | 1-2 | 3-1-X-1 | 120-180 |
| Romanian deadlift | 3 | 8-12 | 1-2 | 3-1-X-1 | 120-180 | ||
| Leg press | 3 | 10-15 | 1-2 | 2-1-X-1 | 120 | ||
| Barbell hip thrust | 3 | 8-12 | 0-1 | 2-1-X-1 | 90 | ||
| Lying leg curl | 3 | 12-15 | 0-1 | 3-1-X-1 | 60-90 | ||
| Standing calf raise | 4 | 10-15 | 0-1 | 2-1-1-1 | 60 | ||
| Plank | 3 | To fail | N/A | 60 |
Tempo Notes: Tempo is described with four numbers (e.g. 3-1-X-1).
If you’re working out at home with limited equipment, you can substitute exercises. This is a great option for a cut workout plan for beginners.
Barbell Bench Press
Bent-Over Barbell Row
Dumbbell Overhead Press
Lat Pulldown
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There’s no single “best” food for cutting, but the best dietary approach prioritizes nutrient-dense, high-satiety foods. The goal is to maximize fullness and nutritional value for every calorie consumed.
1. Lean Protein Sources
Protein is the most important macronutrient during a cut. It’s highly satiating, has the highest thermic effect of food (which means your body burns more calories digesting it), and is essential for muscle preservation (7).
Systematic reviews on contest preparation recommend a protein intake of 2.3-3.1 grams per kilogram of fat-free mass (8). For simplicity, aiming for 1.8-2.7 grams per kilogram (or 0.8-1.2 grams per pound) of total body weight is a solid target (9).
2. High-Fiber Carbohydrates
Carbohydrates fuel your training and prevent performance from declining (10). Focus on high-fiber, slow-digesting sources to promote stable energy levels and satiety.
3. Fruits and Vegetables
These are high in volume, but low in calories, which makes them perfect for filling your plate and your stomach. They also provide essential vitamins, minerals, and fiber (11).
4. Healthy Fats
Fats are essential for hormone production and overall health. During a cut, it’s wise to keep your fat intake at around 20-35% of total calories to leave enough room for protein and carbs (10).
Here’s a sample macro breakdown for different body weights, assuming a target of 2.2 g/kg protein, 1 g/kg fat, and the rest from carbs, for an active individual in a moderate deficit.
A sample meal could consist of 150g grilled chicken breast, 200g roasted sweet potatoes, and a large serving of steamed broccoli. If you’re struggling with your diet, you may want to learn about foods to cut out to lose weight.
Read more: How to Make a Meal Plan for Cutting (Sample Included)
A successful cut is as much about avoiding common mistakes as it is about following the right plan. Here are some pitfalls to steer clear of.
1. Don’t Cut Calories Too Drastically
An overly aggressive calorie deficit is the fastest way to lose muscle, tank your energy levels, and cause a sharp drop in your metabolic rate (12). A 4-week cutting workout plan with extreme restrictions is not sustainable. Stick to a moderate deficit of 300-500 calories below your maintenance level.
2. Don’t Eliminate Entire Food Groups
Carbohydrates and fats aren’t your enemy. Carbs are your primary fuel source for high-intensity training, and fats are essential for hormone function (10). Removing them will impair your performance and health. Instead, control your portions.
3. Don’t Neglect Your Sleep
Sleep is non-negotiable for performance, recovery (13), and hormone regulation (including hunger hormones such as ghrelin and leptin) (14). Aim for 7-9 hours of quality sleep per night. Chronic sleep deprivation elevates cortisol, which can promote muscle breakdown and fat storage.
4. Don’t Rely Solely on Cardio
While cardio helps increase your energy deficit, excessive amounts before a resistance training session can interfere with recovery and hypertrophy (15). Prioritize lifting, and use low-intensity cardio like walking (aiming for 7,000-12,000 steps daily) as your primary tool for burning extra calories.
5. Don’t Manipulate Water and Sodium Drastically
Unless you’re an experienced competitor in the final days before a show (and under expert guidance), avoid extreme water and sodium manipulation. It provides no long-term fat loss benefit and can lead to dangerous electrolyte imbalances, cramping, and a “flat” appearance (16). Stay consistently hydrated.
A solid nutritional strategy is paramount. For more detailed guidance, consider exploring an in-depth cutting diet.
Read more: 10 Best Foods For Cutting Weight And Getting Lean
An 8-week timeframe can be sufficient for a successful cut, but only if your goals are realistic. It’s a popular duration for a cut workout plan for weight loss. Based on the recommended weight loss rate of 0.5-1.0% of body weight per week (1), you can expect to lose between 4% and 8% of your starting weight in two months.
For an 80 kg (176 lb) man, this translates to a loss of 3.2-6.4 kg (7-14 lbs). This is a significant and visually noticeable amount of fat loss that can reveal muscle definition and improve overall body composition. This makes an 8-week cut an excellent goal for someone looking to get leaner for an event, a vacation, or simply to kickstart a longer-term transformation. A cut workout plan for men or women can be tailored to this duration.
However, 8 weeks is generally not enough time for someone to go from a high body fat percentage to being “shredded” or stage-lean. That level of conditioning requires a much longer period, often 16-24 weeks or more, to strip away the last bits of stubborn fat without sacrificing muscle.
Realistically, you can aim to lose between 3 and 7 kg (approximately 7-15 lbs) of fat in two months. The exact amount depends on your starting body weight, body fat percentage, genetics, and adherence to your plan. A heavier individual will be able to lose more total weight than a lighter person in the same timeframe.
It’s important to differentiate between weight loss and fat loss. Rapid weight loss in the first week is common, but much of it is water weight, especially if you reduce carbohydrate intake (17). True, sustainable fat loss occurs at the steadier pace of around 0.4-0.8 kg (1-2 lbs) per week (18).
Monitoring progress with more than just the scale is essential. Take weekly progress photos and body measurements (waist, hips, chest). These metrics, combined with your strength levels in the gym, provide a much clearer picture of your body composition changes than weight alone.
Burning 1,000 calories in a single hour is incredibly difficult and requires sustained, high-intensity effort. An 80 kg (176 lb) person might achieve this by running at a fast pace (e.g. 12 km/h or 7.5 mph) for a full hour, engaging in vigorous swimming, or using a rowing machine at a very high intensity. For most people, this isn’t a sustainable or safe goal.
A 20-minute walk at a moderate pace (e.g. 5 km/h or 3 mph) will burn approximately 80-120 calories, depending on your body weight and the intensity (19). A heavier person will burn more calories than a lighter person performing the same activity.
Yes, you burn calories while sleeping. Your body uses energy to perform essential functions such as breathing, circulating blood, and regulating body temperature (20). This is known as your basal metabolic rate (BMR). The exact number of calories burned depends on your age, weight, and body composition, but it typically ranges from 50 to 100 calories per hour.
Activities that engage multiple large muscle groups at a high intensity tend to burn the most calories. These include running, rowing, cycling at a high resistance, swimming, and using the elliptical or stair climber (21). High-intensity interval training (HIIT), which involves short bursts of all-out effort followed by brief recovery periods, is also exceptionally effective for calorie expenditure in a short amount of time (22).
Executing a successful cut is a science that balances precise nutrition, intense training, and strategic recovery. It’s not about deprivation, but intelligent programming. By maintaining a modest energy deficit, prioritizing high protein intake, and lifting with sufficient intensity, you’ll create an environment in which your body is forced to burn fat while preserving muscle. Remember that consistency trumps perfection. Adhere to the principles that are outlined in this guide, listen to your body’s feedback, and be patient with the process. With a structured approach, you can transform your physique safely and sustainably.
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