For many physique-focused individuals, summer is the perfect time to shed excess body fat and showcase a leaner, more defined build. Whether you’re prepping for a competition or simply want to look your best at the beach, starting a cutting phase requires a strategic, sustainable approach. In this article, we’ll break down how an experienced lifter launches a cutting phase—complete with grocery planning, macro tracking, meal structuring, and smart training mindset.
Let’s walk through the process of transitioning from a long period of intuitive eating to a focused fat loss phase.
The Cutting Mindset: From Maintenance to Fat Loss Mode
After a prolonged period of loosely tracking intake—or perhaps not tracking at all—it can be refreshing to reintroduce structure. In this case, the goal isn’t to get stage-lean or extremely shredded. Rather, it’s a “lifestyle cut” meant to gradually reduce body fat while maintaining strength and muscle.
The objective? Reach a lean, athletic physique that’s sustainable and primed for future progress, such as a lean bulk or contest prep if desired.
Grocery Shopping with Fat Loss in Mind
One of the first tasks when beginning a new dietary phase is replenishing your kitchen with macro-friendly, nutrient-dense foods. Here’s a sample list that supports a fat loss goal without sacrificing flavor or convenience:
- Fruits: Bananas, berries (like raspberries or blueberries), apples
- Vegetables: Frozen mixed veggies, broccoli medley, spinach
- Protein sources: Ground turkey, lean deli meats, whey/casein protein blends
- Healthy fats: Nut butter, olive oil
- Convenient beverages: Trop50 (a lower-calorie orange juice alternative)
Choosing frozen vegetables helps reduce prep time while increasing meal variety. And picking up some green bananas ensures ripening over the week, spreading out fruit availability.
Supplements to Support Basic Health
While supplements aren’t a magic solution, they can fill small nutrient gaps. On a cut, the essentials might include:
- Multivitamin: To support general micronutrient needs
- Omega-3 Fish Oil: For cardiovascular and joint support, especially on lower-fat diets
It’s best to view these as insurance policies, not replacements for a whole-food-based diet.
Setting Up Your Macros and Calories
A flexible dieting approach allows for personalization and adaptability—especially valuable when cutting. Here’s one way to structure your macronutrients:
- Target calories: ~2,400 kcal per day, with a buffer of ±100 kcal depending on hunger and energy levels
- Protein: 0.8 grams per pound of body weight (e.g., 150g for a 180 lb person)
- Fats: ~20% of total calories (~50–60g per day)
- Carbs: The remainder of daily intake, typically 250–300g depending on protein/fat distribution
Instead of rigidly tracking every gram, the focus is on hitting protein and calorie targets while letting carbs and fats fluctuate slightly based on meal preferences.
Determining Maintenance Calories and Deficit
Estimating maintenance calories is the foundation of setting an effective fat loss plan. A practical method for most people is:
- Bodyweight x 14–16 = approximate maintenance
- For cutting: reduce by 15–20% from maintenance for a sustainable deficit
For example:
- If maintenance is 2,800 kcal, a 20% deficit would bring intake to ~2,240 kcal.
It’s important to monitor average weekly weight to fine-tune this target. If weight stays flat, you’re likely at maintenance. A steady loss of 1–1.5% of bodyweight per week suggests you’re in a solid fat-loss zone.
Tracking Tools: MyFitnessPal and Weight Logging
For consistency, tools like MyFitnessPal are excellent for logging meals, tracking macros, and estimating calorie intake. Weighing food when possible, especially protein sources, can drastically improve accuracy.
One pro tip: When weighing cooked meats, use a conversion ratio. For instance, cooked ground turkey often weighs 30% less than its raw weight, so you may weigh 100g cooked but log it as 130g raw for accurate tracking.
Logging daily weigh-ins (first thing in the morning, after using the restroom, and before food/water) provides valuable weekly averages to assess progress. Don’t panic over daily fluctuations—they’re normal and influenced by water, sodium, and glycogen.
Meal Timing and Structure
While nutrient timing is secondary to total intake, structuring meals can help manage hunger and support workouts. A typical cutting day might include:
1. Breakfast
- Protein source (e.g., eggs or protein powder)
- Carbohydrate (fruit, oats, or toast)
- Optional: omega-3 capsule, multivitamin
2. Pre-Workout Meal
- Lean protein (turkey sandwich or whey)
- Moderate carbs (banana, rice cakes)
- Light on fats for faster digestion
3. Post-Workout Meal
- Fast-digesting protein (whey shake)
- Starchy carb (rice or sweet potatoes)
- Veggies for fiber and nutrients
4. Dinner
- Cooked lean protein (measured and adjusted)
- Frozen veggie mix
- Optional healthy fats (avocado or olive oil)
5. Late-Night Snack (If Calories Allow)
- Casein shake or Greek yogurt
- Small portion of fruit or nuts
This flexible approach helps you stay full and energized throughout the day while keeping within your targets.
The Mindset Behind the Cut
One of the most exciting parts of starting a new cut is regaining a sense of purpose. The hunger that creeps in isn’t a bad sign—it’s your body responding to a new stimulus. In fact, many seasoned lifters view the cutting phase as a challenge that refreshes their motivation.
Working toward a leaner version of yourself can reframe how you approach training and nutrition. Strength levels might dip slightly, but it’s often offset by how much better your physique starts to look. As body fat drops, muscle definition increases—fueling even more enthusiasm to stay on track.
Looking Ahead: From Fat Loss to Lean Gains
Once the cutting phase is complete (often 8–12 weeks), the goal shouldn’t be to immediately return to bulking. Instead, consider transitioning into a lean gain phase, increasing calories slowly to restore glycogen, boost energy, and enhance recovery—without regaining excessive fat.
The best physiques are built with phased, cyclical nutrition: cutting when necessary, maintaining during busy periods, and lean bulking during growth seasons.
Final Thoughts
Whether you’re prepping for summer or just want to sharpen your physique, a structured cut doesn’t have to mean deprivation. With smart planning, flexible tracking, and a sustainable approach, fat loss becomes less of a struggle and more of a process of discovery and discipline.
Stay consistent, stay motivated—and don’t forget to enjoy the journey.
