Cutting & fat loss
Cutting program: preserve muscle, lose fat
Cutting program that preserves muscle mass while burning fat. Caloric deficit, tuned volume, weekly RPE-driven adjustments.
4 sessions/week + 2–3× cardio8–12 weeksFree
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Who is this program for?
Lifters wanting to lose fat while keeping their muscle mass and strength.
Key points
- ·4 sessions per week, maintenance volume: same intensity, slightly reduced volume (~15%) vs mass building.
- ·Focus on primary compounds to preserve maximum strength during deficit.
- ·Caloric deficit: -300 to -500 kcal/day. Beyond that, muscle loss accelerates.
- ·Protein 2.0 to 2.4 g/kg/day (higher than in a bulk to protect lean mass).
- ·Expected fat loss: 0.5 to 1% of bodyweight per week. Faster = disproportionate lean-tissue loss.
- ·Full-body 20–30 min cardio 2–3× per week between sessions (LISS or steady state).
Core exercises
Back squat
3 sets·5–8
Preserve lower-body strength during deficit
Bench press
3 sets·6–10
Maintenance chest push volume
Pull-ups
3 sets·AMRAP
Back thickness + lat width
Overhead press
3 sets·6–10
Shoulder integrity
Romanian deadlift
3 sets·6–10
Posterior chain
Farmer carries
3 sets·30–40 m
Grip + core + conditioning
8-week phase breakdown
W1–W2Adaptation
Establish the deficit progressively. Track weight and energy every day.
W3–W6Steady loss
-500 kcal/day, protein high, RPE monitored. Adjust deficit if plateau.
W7Diet break
Return to maintenance for 5–7 days to restore leptin and NEAT.
W8+Continuation
Repeat deficit blocks with regular breaks until target is reached.
FAQ
How to avoid losing muscle?
Keep loads heavy on compounds (5–8 reps), 2 g protein/kg/day, moderate deficit (-15% max), 7+ hours sleep.
Cardio or no cardio?
2–3 short LISS sessions per week create the deficit without impairing recovery. Avoid intense HIIT that competes with strength recovery.
How long before seeing results?
Weight drops in 1–2 weeks, visible physique change in 4–6 weeks depending on starting body fat.
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