Cutting weight is the most dangerous phase for an athlete. Do it wrong, and you lose muscle, strength, and speed along with the fat. The goal is “Fat Loss,” not just “Weight Loss.” You want to look shredded but perform like a beast.
Follow these 3 rules to cut safely:
- Keep Protein High: When you are in a calorie deficit, your body might try to break down muscle for energy. Protect your gains by keeping protein intake high (around 2g per kg of body weight).
- Don’t Cut Too Fast: Aim to lose 0.5% to 1% of your body weight per week. Crash diets crash hormones. A slow, steady deficit keeps your testosterone levels and energy stable.
- Maintenance Volume: Don’t stop lifting heavy. You need to give your body a reason to keep the muscle. Lower the volume (number of sets) if you are tired, but keep the intensity (weight on the bar) high.
Conclusion: You can get lean and stay strong at the same time. It requires precision, patience, and a plan that respects your physiology.