Madeleine Hull
Bodybuilding is judged on physical appearance rather than strength, so bodybuilders aspire to a well-balanced, lean, and muscular physique. To achieve this, they go through bulking and cutting phases. During the bulking phase, bodybuilders eat a high-calorie, protein-rich diet to build as much muscle as possible. The cutting phase focuses on losing body fat while retaining muscle mass. This involves a weight-loss diet and is usually done before a competition. A cutting diet typically includes lean proteins, nutrient-dense vegetables, and whole grains. It is important to incorporate variety into a cutting diet to meet nutritional needs. Weightlifting is also important to maintain muscle mass while cutting calories.
| Characteristics | Values |
|---|---|
| Purpose | Lose body fat, retain muscle mass, and achieve a leaner physique |
| Calories | Reduced |
| Macronutrients | Controlled carbs, healthy fats, and high protein intake |
| Diet Composition | Lean proteins, nutrient-dense vegetables, whole grains, and complex carbohydrates |
| Frequency | 3-6 meals per day, with a minimum of 2 and a maximum of 6 protein meals |
| Timing | Meals spaced at 3-4 hour intervals throughout the day, with protein and carbohydrates before and after exercise |
| Duration | 2-4 months or according to individual needs |
| Training | Weightlifting, resistance training, and increased cardio |
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What You'll Learn
Caloric deficit
Bodybuilding is judged primarily on physical appearance rather than strength, so bodybuilders aspire to develop and maintain a lean and muscular physique. To achieve this, bodybuilders often go through a bulking phase followed by a cutting phase. During the bulking phase, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely to build muscle. The subsequent cutting phase focuses on maximising fat loss while retaining muscle mass. This is achieved by creating a caloric deficit, where the body uses more energy than it consumes.
To lose one pound or 0.45 kilograms per week, it is recommended to create a caloric deficit of 500 calories per day. This can be adjusted to suit individual needs and goals. It is important to note that a larger calorie deficit may lead to faster fat loss but also increases the risk of muscle loss. Therefore, finding the right caloric deficit is crucial to achieving the desired results.
During the cutting phase, it is essential to prioritise protein intake to support muscle retention. Strength training or resistance training should also be incorporated into the routine to optimise muscle preservation. In addition, it is recommended to have periodic refeed days to increase carbohydrate intake, replenish glycogen, and reduce fatigue.
When following a cutting diet, it is important to incorporate a variety of nutrient-dense foods, such as lean proteins, vegetables, and whole grains, to meet your nutritional needs. This phase should be tailored to the individual, taking into account factors such as weight, height, lifestyle, sex, and exercise levels.
Overall, creating a caloric deficit during the cutting phase is a critical strategy for bodybuilders to achieve their desired physique by maximising fat loss while preserving muscle mass.
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Protein and amino acids
A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximise weight loss while maintaining muscle mass. It involves calculating your calorie, protein, fat, and carb needs to reduce body fat and maintain muscle mass.
Protein is key to achieving this goal. When ingested, protein is broken down into amino acids, which are then released into the bloodstream and used to maintain and build muscle. This is why branched-chain amino acids (BCAAs) are often referred to as the building blocks of protein. BCAAs are composed of three essential amino acids: leucine, isoleucine, and valine.
Maintaining a positive amino acid balance is crucial to inhibiting muscle catabolism (breakdown) and rebuilding and repairing muscle. During a cutting phase, when calorie intake is limited, it is important to ensure your nutritional needs are met. Increasing protein intake can help with this, as protein is the most thermogenic macronutrient, meaning we burn calories while digesting and absorbing it.
Research suggests that a higher protein intake can help with fat loss, and that when planning a cut, the calorie deficit should come from reducing fat and/or carbohydrate intake. Athletes in a cutting phase are recommended to consume 1.0–1.2 g of protein per pound of body weight to preserve lean mass while in a deficit. For example, a 155-pound person on a 2,000-calorie cutting diet may eat 150 g of protein and 60 g of fat, with the remaining calories coming from carbs.
To ensure you are getting enough protein, you can supplement with Whey Protein Isolate, which is a purified form of fast-digesting protein and amino acids. Lean protein sources that you can include in your diet are chicken, beef, turkey, pork, white fish, and egg whites.
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Carbohydrates and fats
Carbohydrates are an essential part of a bodybuilder's cutting diet. They are needed to maintain lean muscle mass and provide the energy required for intense workouts. Carbohydrates should be consumed at several times throughout the day, particularly before and after training. Slow-digesting carbohydrates, consumed 1-2 hours after a workout, will maintain your post-workout anabolic spike and replenish muscle glycogen, allowing you to train at maximum intensity the following day.
The International Society of Sports Nutrition (ISSN) recommends eating protein with carbohydrates before and/or after exercise. The amount of protein required after a workout depends on the size and timing of any meals eaten beforehand.
It is important to track your macronutrients and the timing of your carbohydrate consumption. Carbohydrates should make up 55-60% of your total calories, or the remaining amount after you have calculated your protein and fat intake.
Fats are another important macronutrient to consider when planning a bodybuilding cutting diet. As with carbohydrates, it is important to calculate your individual fat requirements based on weight and activity level. This will ensure that you are consuming the right amount of fat to support your training regimen and achieve your desired body composition.
When following a cutting diet, it is crucial not to cut calories by more than 500 per day. This will result in a net loss of approximately 3,500 calories per week, which equals 1 pound of fat. Combining a cutting diet with advanced training strategies such as HIIT and plyometrics can boost your metabolism and make it easier to lose weight.
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Meal frequency and timing
During the cutting phase, it is recommended to consume 3–6 meals a day, each containing at least 20 grams of protein. This moderate meal frequency ensures a consistent supply of nutrients to support muscle recovery and rebuilding and fat loss. Spacing protein intake at 3–4-hour intervals throughout the day and within 2 hours after exercise is advised by the International Society of Sports Nutrition (ISSN). Consuming protein with carbohydrates before and/or after workouts is also recommended by the ISSN. The amount of protein required post-workout can vary based on the size and timing of any pre-workout meals.
To optimise muscle recovery and rebuilding, bodybuilders should focus on consuming fast-acting proteins like whey shortly after their workouts. A protein smoothie made with a blend of fast-acting whey protein and slow-acting casein protein can be a good option to bridge the gap between workouts and the next meal. Additionally, consuming 1–3 grams of carbohydrates for every gram of protein intake post-exercise is recommended.
The timing of meals throughout the day is also important. After 12 hours without food, the body enters a fasted state, with low carbohydrate energy reserves (glycogen) and muscles in a mild catabolic (muscle-wasting) state. Therefore, the first meal of the day becomes crucial in halting muscle catabolism, supporting ongoing fat metabolism, and replenishing glycogen reserves. Similarly, an afternoon snack that includes slow-acting proteins like casein can help ease blood sugar levels and prevent muscle catabolism during an energy slump.
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Weightlifting and cardio
Weightlifting, also known as resistance training, is essential for maintaining muscle during a cut. As bodybuilders eat fewer calories during this phase, they risk losing muscle mass, so weightlifting helps counteract this. Weightlifting also increases muscle strength and size, contributing to a well-balanced and muscular physique. Additionally, having more muscle raises your resting metabolic rate, making it easier to maintain weight loss.
Cardio, or aerobic exercise, is the other key component. It helps burn calories and reduce body fat, complementing the goals of the cutting diet. Cardio can be performed at low, moderate, or high-intensity levels, with the intensity and duration depending on individual preferences and fitness levels. Moderate-intensity cardio, such as brisk walking or riding a bike, is more attainable for many people and has health benefits without a high risk of injury. High-intensity interval training (HIIT) is a popular form of cardio that combines vigorous aerobic activity with short rest periods. HIIT workouts are highly effective for fat loss, as they burn a large number of calories in a short time.
Combining weightlifting and cardio is a powerful strategy for bodybuilders during the cutting phase. While weightlifting helps retain muscle, cardio accelerates fat loss by creating a caloric deficit. Together, they ensure that bodybuilders achieve their desired lean and muscular appearance.
It is important to note that the duration of a cutting diet varies depending on individual needs and goals. It is typically followed for 2-4 months and is often timed around specific events or competitions.
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Frequently asked questions
A cutting diet is a diet that bodybuilders use to reduce their body fat percentage while retaining as much muscle mass as possible. This is done in preparation for an event or competition.
A cutting diet involves calculating your calorie, protein, fat, and carb needs. It typically includes lean proteins, nutrient-dense vegetables, and whole grains. It is important to incorporate a variety of nutrient-rich foods to meet your nutritional needs.
A bulking diet is the first phase of a bodybuilding cycle, where the goal is to build as much muscle mass as possible. This involves eating a high-calorie, protein-rich diet and lifting weights. The cutting diet is the second phase, where the goal is to get as lean as possible while retaining muscle mass. This involves reducing calorie intake and increasing workout volume and cardio.
Yes, protein supplements such as Whey Protein Isolate can be beneficial during a cutting diet to help maintain and build muscle mass. Creatine is another supplement that can be useful for high-intensity exercise.
