Great, now what? What the plan?

That is exactly what I’m cutting to right now ( haaah get it)

Ok let’s get into the clarity of the details.

Let’s simplify it to the principles that work. And effective ways to use them. No bs. I’m not selling you supps.

Over the years. I found this to be the basis of all that works. I’ve stolen a lot here from LeanGains, Kinobody, Lyle Mcdonald. Hell, anyone who things clearly on the internet about this topic.


1. Caloric deficit. From my past experience and experimenting with my own body. I have been able to consistently lose 2-3 lbs a week with just lifting, no cardio and with a slightly higher proportion of protein over fats and carbs (which I eat in a decent balance). This number I have tested and found through trial and error. 1600 calories is my golden number.

I lose the perfect amount of fat, I never feel groggy. And I am able to maintain strength while cutting

You gotta find your golden number too! Online calculators are not optimized for the individual. Only you must find that.

How?

Try a moderate caloric deficit, perhaps. 1900. If you are losing a pound a week. (Based off of random internet knowledge 3500 calories is a pound of fat) you are averaging a 500 calorie deficit a day. Meaning your total daily caloric expenditure is around ~2400 calories, doing whatever the hell you do all day.

Keep height into account, the shorter you are, the less calories you need. Good for us lil folk, if we ever need to survive in the wilderness we got a couple more hours over those giants.

Find that sweet spot. Where you lose fat easily but are still maintaining or even increasing in strength.

2. Maintain strength with your heavy lifts

Keep intensity high. But lower volume. Your capacity to recover is hindered when losing bodyfat.
Keep heavy sets. But consider reducing volume (amount of reps and sets) if recovery begins to get difficult aka lethargic, achy, low sex drive.

Your goal here is to send a stimulus to your body, letting it know that the muscle is an effective adaption, and worth keeping. This stimuli is best communicated with strength based sets where your body will be using and firing all muscle fibres in a given group.

The greater the output of power. The greater NEED for the output of power = Muscle preservation.