It’s rare that you’ll meet a bodybuilder who says they enjoy cutting, however it’s an important step in the process of getting ripped.
Cutting, for those who don’t know, refers to the act of eating less food than previously in order to lose excess fat while maintaining muscle mass – thereby achieving a lean, muscular physique.
This is typically a challenge, and when you consider the fact that cutting often involves both increasing cardio and reducing caloric intake, it’s easy to see why.
But what’s the best way to cut?
There are many differing theories on how to cut, and as with all things fitness-related, you’ll often find a lot of them are simply rumors and hearsay. There is plenty of good advice out there, however—you just have to know where to look.
What does it take to cut?
Aside from the tips below, we all know that in order to cut, you need to lower your calorie intake. However, it isn’t quite as simple as that…
While you may be lowering your calories, you still need to ensure you’re getting enough macros.
You’ve heard of macros before now, right? We’re talking about macronutrients – also known as macros, these include:
When you’re heading into a cut, it often revolves around getting a certain number of calories from fat, versus carbs. This is where keeping tabs on your macros comes in.
You don’t need us to tell you how losing fat works. But in short, fat loss occurs when you consume fewer calories than you’re burning. But going through a cut isn’t just about reducing how many calories you’re consuming – the source counts too.
The likelihood is, if you’re exercising and building muscle while cutting, you’re going to need to increase your protein intake. To ensure you’re shedding fat, not muscle, aim for 0.7–0.9 grams of protein per pound of body weight.
Not sure? Here’s how to calculate your macros.
Below, we’ve put together 11 pro pointers on what makes an effective cutting diet, and how to cut properly via various forms of exercise.
How to cut: 11 Tips for cutting while maintaining muscle
1. Increase your water intake
This may seem counterintuitive at first, because yes, drinking more water can bloat you. However, water also helps prevent hunger pangs, and you can easily consume far fewer calories per meal if you drink a glass of water each time you eat.
In addition, being hydrated is great for increasing your energy levels, which means you’ll be able to go for longer during your workouts, thereby shedding more fat.
Also Read: Check Out Brutal Force’s Cutting Products
Water also contains zero in the way of calories, which means you can drink it to your heart’s content.
2. Prep your own food
Whether you’re a culinary genius in the kitchen or not, preparing your own meals is great because it allows you to have total control over what goes into them.
You need to be diligent when cutting, and ordering takeaways or buying microwave meals means you will find it incredibly difficult to keep track of what you’re consuming.
3. Don’t freak out if you cheat
Maintaining the caloric deficit necessary to cut is tough. This is why many bodybuilders, when they are cutting, will occasionally cave and chow down on an enormous cheat meal.
If your hunger kicks in too hard and you find you’ve dived head-first into an 18-inch pizza, try not to beat yourself up about it.
Doing so can cause negative thinking which leads to your diet spiralling out of control. Instead, simply focus on the task at hand and ignore your blip.
4. Use cardio to max your caloric deficit
In order to cut effectively, your diet alone should put you at a caloric deficit. To maximise your results, however, you’re gonna want to get some cardio into the mix. This will widen the deficit and increase the rate at which you lose fat. You can compensate for any days where you cheat, too.
5. Lift heavy
It’s not talked about as much as cardio in terms of how to cut, but lifting heavy and building muscle is also very effective at burning fat.
Heavy weight, low repetition exercises build lean muscle, which helps to raise your metabolism as it takes more calories to maintain on a daily basis. The more you can increase your lean muscle mass during your cutting period, the more effective it’ll be.
6. Dodge sugar at all costs
We’re talking not so much about fruit here as we are about refined processed carbs and fat. Sugar is quick-release energy, and when we don’t immediately burn it, it’s stored soon after as fat.
This is rudimentary stuff for anybody seeking to improve their body shape: sugar is bad for you. During a cut, this is doubly true.
Erase it from your diet, and instead, make sure you’re consuming a ton of foods packed with protein and fibre. Remember: keep it sugar-free, and you get to eat more (winner!).
7. Consume caffeine (within reason!)
We all love a little caffeine for a boost from time to time, and its ability to lift our moods, increase alertness and allow us to concentrate longer are well-documented.
Coffee also has appetite-suppressing qualities, which works very nicely alongside any cutting diet plan. You can take supplements containing caffeine too, however, you shouldn’t overdo it: your body won’t react well to anything over 400mg of caffeine per day, total.
8. Use less cooking oil
It may seem a minor point, but cutting is a delicate game. Cooking oil is packed with trans fats, and if you’re ladling it liberally over your meals, you may be adding a lot of calories without even knowing.
In order to minimise its impact, be careful not to overdo it when adding oil to your pans before cooking.
9. Keep your protein and fibre levels high
Protein is your best form when you’re cutting. While you’re cutting out carbohydrates, keep eating high levels of protein-rich foods to boost your metabolism.
Fibre is important too: vegetables are crammed full of the stuff, so make sure you’re getting your fill.
10. Face hunger head-on
The bodybuilder fat loss journey is a difficult one. At some point while cutting, you’re going to find yourself feeling crazy-hungry.
Also Read: What Are The Best Protein Pills?
If your goal is to be shredded, you’ve got to be strong. Over the course of your cutting period, focus on your end goal, and work hard to build up your mental fortitude. You can build discipline, just as you can build muscle. It just takes practice!
11. Build lean muscle with Brutal Force
Brutal Force’s CCUT is an all-natural legal steroid that works to cut fat quickly while building lean muscle mass. It’s 100% safe, legal and thoroughly lab-tested, and is made completely from naturally occurring ingredients.
There are no injections required and no side effects in sight. In short, Brutal Force can give you the extra help you need to make your next cut the best of your life!
Learning how to get cut is a long journey, and it won’t always be easy. Alongside Brutal Force, it’s always a good idea to use a pre-workout such as BlackWolf. It’s a fast-acting, great-tasting pre-workout that boosts your energy levels, and also helps to keep your appetite in check.
If you follow these tips for cutting, you’ll be ripped in no time. The best shape of your life is just around the corner! Good luck!