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1. Spend lots of time in a caloric surplus beforehand (Bulk before you cut or you’ll be skinny instead of shredded)
2. Give yourself time to cut down, don’t lose the fat fast, keep it sustainable. A good range is 1lb a week or a little more if you’re overweight.
3. Follow a high-carb diet, it’s good for training and preserves muscle. Also keep your calories up and slowly decrease them week by week (around -100 weekly).
4. Use refeed days
5. Don’t do too much cardio, your caloric deficit is enough to lose fat, cardio can be used as a tool to burn calories. Cardio also impedes recovery, which can break down muscle and prevent gains. Max 3 sessions weekly if high intensity.
6. Focus on compounds (squats, deadlifts, bench, pull-ups, rows) it’s harder develop smaller muscles groups while cutting. Still do them but not as much.
7. Avoid training to failure while cutting, this can lead to injury and messes recovery as you are in a deficit, leave your ego at home.
8. Use creatine to maintain strength while cutting
My name is Merijn and I make video’s about fitness, nutrition and lifestyle through a combination of informative videos and vlogs. I preach a lifestyle in which you can combine fitness with every aspect of your life, such as social activities, drinking alcohol, partying and still eating your favorite foods on a daily basis. Don’t forget to subscribe if you want to stay up to date 🙂
