Cutting in bodybuilding: the real cost

Being lean in bodybuilding is the ultimate goal for many, but who is willing to pay the price? Between constant hunger, energy drops, nighttime awakenings, and testosterone dips, cutting is not just a simple diet: it’s a total challenge that tests your discipline.

Discover here how to master the three key pillars – precise nutrition, training that preserves your muscle mass, and a steel mindset – to achieve your 10% body fat goal without compromising your health.

Ready to face the final boss with proven strategies and personalized adjustments?

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[Insert widget here: Alert/Box] Type: Information. Title: Key Takeaways. Content: Fat loss without muscle loss, Difficult process (hunger, fatigue), Nutrition (protein, moderate deficit), Training (weights + moderate cardio), Supplements (protein, creatine, fat burner).

Cutting in bodybuilding: more than just weight loss

What is cutting and why is it so different from a diet?

As we highlight in the video, becoming lean in bodybuilding is like facing a “final boss”: a coveted but demanding goal. Cutting in bodybuilding goes far beyond simple weight loss. Its main objective is to reduce fat mass while preserving muscle mass gained with so much effort.

Unlike a traditional diet, this approach specifically targets excess fat without sacrificing muscle. To achieve this, it relies on a calculated calorie deficit, precise macronutrient distribution (high protein, controlled carbs, essential fats) and adapted training.

The typical goal is a body fat percentage of 10%, for visible muscle definition.

Without this approach, classic weight loss risks leading to muscle loss, dulling the hard-earned results.

A simple goal, a difficult execution

On paper, the principle is clear: create a calorie deficit by eating less than your daily expenditure. But the reality is much more complex. You should know that in the case of a cut, your body enters survival mode, triggering biological mechanisms that complicate the process.

The drop in muscle glycogen reduces water retention, explaining the frequent trips to the bathroom. Hormonally, testosterone and leptin drop, while cortisol increases, affecting mood, recovery, and sleep. Hunger becomes a daily challenge, like resisting the temptations of snacks, sounds dreamy, doesn’t it? 😅

Not to mention the energy drop, where even putting away groceries seems like a physical ordeal. These obstacles require unwavering discipline, rigorous tracking of intake, and psychological preparation to manage frustration and cravings.

Cutting is therefore not just a mathematical equation: it’s both a scientific and psychological battle.

Succeeding in your cut starts with mastering your nutrition

Calculating your calorie deficit: the essential starting point

To start a cut, you absolutely need a calorie deficit, meaning consuming fewer calories than your body expends. And yes, cutting doesn’t start in the gym but in the kitchen. A moderate deficit of 10-20% below your daily energy expenditure (DEE) is optimal. To precisely determine your needs, our basal metabolism calculator is an excellent starting point.

This gradual approach (300 to 500 kcal less) limits the risks of muscle loss and metabolic adaptations. And that’s where you need to start by learning how your body works, because an overly aggressive deficit could cause a drop in metabolism, extreme fatigue, or muscle loss. For this, your body will alert you, watch for signs like decreased strength or irritability to adjust your plan. A simple and pragmatic example, a 10% drop in performance on your sets could indicate the need to slightly increase your intake. Hence the importance of measuring both your calories and your performance to remain objective and not fall prey to confirmation bias.

What foods should be prioritized for a cut?

Proteins are your best allies for preserving muscle mass. An intake of 1.8 to 2.5g per kilo of body weight is recommended. Here too, we have developed a complete protein needs calculator, ultra-complete, to assist you. These proteins should be spread over several meals, with a focus on post-workout meals and breakfast.

Ideal sources include:

• lean meats (chicken, turkey)
• fatty fish (salmon, mackerel)
• low-fat dairy products (0% cottage cheese, skyr)
• and of course, the incredible Egg.

For carbohydrates, adjust your intake to your activity: between 2g/kg/day for beginners and up to 5g/kg/day for high-level athletes. Complex carbohydrates (oatmeal, sweet potatoes, quinoa) are preferable to fast sugars.

A quick tip to recognize good and bad carbs: the whiter the carbs, the less likely they are to be complex!

Fats should represent 20-35% of your intake to maintain your hormonal balance. Ideal sources include omega-3 (salmon, walnuts) and monounsaturated fatty acids (avocado, olive oil).

Foods other than protein to prioritize and those to avoid

• To prioritize: Legumes (lentils, chickpeas), green vegetables (broccoli, spinach), sweet potatoes, oatmeal, berries (blueberries, raspberries).
• To limit: Ultra-processed products, bread, sodas, candies, fried foods, pastries, alcohol. For detailed understanding of how alcohol impacts your muscle gains, our dedicated article will enlighten you.

Foods rich in protein and fiber improve satiety (which will allow you to feel less hungry throughout the day). Unlimited vegetables provide vitamins and minerals. Choose healthy snacks like almonds instead of chocolate bars. Finally, drinking 2.5 to 3 liters of water per day will help curb your hunger and keep you hydrated.

Training during a cutting phase: how to preserve your muscle mass

Building muscle.. Essential for maintaining your muscles

During a cut, strength training remains your best ally to preserve your muscle mass. Yes, it may sound obvious, but it’s fundamental.

However, the question that often arises is whether to do short and heavy sets or long and light ones…
Studies show that sets of 6 to 12 repetitions with moderate to heavy weights are the most effective.

Remember that muscle creation is the repair of muscle damage caused during training. The best way to maintain muscle is to continue building it.

Once again, for optimization, it will be important to know your maximum loads, to know at what percentage of the max weight you can work. For this, we can only invite you to use our 1-RM calculator to help you calibrate your working loads. This tool adjusts your intensities based on your current strength, avoiding unnecessary loss.

Cardio: a tool to use wisely

Cardio is not the enemy, but its use should be moderate. A HIIT session (high-intensity interval training) burns 200 calories during the effort and activates EPOC, prolonging calorie expenditure after exercise. This extended effect stimulates fat burning for several hours. In contrast, LISS (low-intensity steady-state cardio) takes more time for a lesser result, with an increased risk of muscle degradation.

Limit your sessions to 2 to 4 per week. Caution: exceeding this frequency increases cortisol, a hormone that weakens your muscles. Chronic elevation of this hormonal marker reduces your basal metabolism and promotes muscle loss, counterproductive to your goal.

For illustration, a study demonstrated that 3 weekly HIIT sessions outperform 5 LISS sessions in fat loss, while protecting your muscle mass. HIIT after a strength training session is ideal, but plan rest days to avoid overtraining.

How to manage your cut mentally?

We often think of cutting in physical terms, but we forget the importance of the mental aspect during a cut.

Hormonal impacts and their consequences on your well-being

Behind these physical sensations lie major hormonal upheavals. Your testosterone, an ally of muscle gains, gradually drops, affecting your energy and libido. Simultaneously, leptin – the satiety hormone – decreases, while ghrelin – the hunger hormone – soars. Result: an alternation between compulsive cravings and lack of motivation.

Cortisol, on the other hand, rises with the stress of dieting. This hormone slows muscle recovery, disrupts sleep, and amplifies fatigue. Add to this the increased urinary frequency linked to glycogen breakdown (each gram of stock releases 3 to 4 grams of water), and you understand why cutting resembles a mental marathon as much as a physical challenge.

Managing cutting and social interactions

Being lean requires constant questioning of your social habits. Refusing drinks, convivial meals, or even a sweet coffee demands acute discipline. Your meal planning becomes an obsession: weighing food, preparing bland meals, avoiding temptations. This mental burden is exhausting, especially as your mood becomes fragile with the drop in glucose.

Yet, the worst enemy remains self-demand. Wanting to be perfect in your diet, recovery, and training generates constant pressure. Some days, mental fatigue can make you irritable, as if every micro-decision of the day becomes insurmountable. But remember: “Being lean is an aesthetic victory, but not necessarily a permanent state of grace.” Accept these compromises to move forward without exhausting yourself.

Planning your cut and adjusting: a marathon, not a sprint

How long does a cut last in bodybuilding?

A successful cut lasts 8 to 12 weeks for most practitioners. This duration varies according to your metabolism, morphology, and goals. A beginner will stick to 8 to 10 weeks, while an experienced practitioner can go up to 16 weeks with rigorous monitoring. Muscle fibers also influence the duration: endurance enthusiasts (slow fibers) tolerate longer cuts better than strength practitioners (fast fibers).

The ideal loss is 0.5 to 1% of your weight/week to preserve muscle mass. A too drastic deficit slows metabolism and impairs your performance. A beginner can start with a deficit of 500 kcal/day and consume 2 to 4 g of complex carbohydrates per kg of body weight to stabilize energy.

How to measure your progress reliably?

Combine the following indicators:

• The scale: Weigh yourself regularly on an empty stomach and calculate a weekly average. Weight alone is misleading due to hydration variations.
• Measurements: Waist circumference follows visceral fat loss. Add hips, thighs, and arms for more precision.
• Skinfold caliper: Measure tricep, subscapular, and abdominal folds if you master the technique. This tool remains one of the most reliable for estimating body fat.
• Photos and mirror: Take pictures from the front, side, and back every two weeks. Muscle definition, especially abdominal, is a concrete sign of success.

Knowing when and how to adjust your plan in case of a plateau

A plateau occurs when weight and measurements stagnate for 2 weeks despite rigorous tracking. Here are possible adjustments:

A plateau is an opportunity to refine your approach. The weekly refeed (temporary increase in carbohydrates) boosts metabolism in case of fatigue. If weight stagnates, gradually reduce intake. Tip: Patience and gradual adjustments are your best allies. Cutting is a balance between science and listening to your body.

Dietary supplements: your allies for an optimized cut

Essentials to support your efforts

During a cut, well-chosen dietary supplements become essential allies. Protein powders (Whey, Casein) are the foundation of any serious strategy. They ensure sufficient intake to preserve muscle mass while providing appreciable satiety.

Creatine, often associated with strength gain, shows its full potential in a caloric deficit. It helps maintain your performance level and protects against muscle catabolism. Its intracellular water retention also improves muscle definition.

A natural fat burner, based on berberine, green tea, or even cayenne pepper, can also support energy expenditure. These plant-based ingredients promote thermogenesis, stimulate metabolism, and help mobilize fats as an energy source, all while maintaining a respectful approach to the body.

Each element is part of a global strategy. None replace rigorous dietary monitoring or quality training. However, when used wisely, they facilitate the transition through this demanding phase of cutting, while preserving your health and performance.

Are you ready to take on the cutting challenge?

Cutting is not a punishment, but a training for the body and mind. Embrace the fatigue, rediscover simple foods like pan-cooked fish. Set a realistic goal: what percentage of body fat are you aiming for? Share it in the comments!

Cutting requires science, discipline, and mindset. Preserve your muscle mass through targeted nutrition and tailored training to sculpt your physique and discipline. Each step demands balance, but the results – sharpened body, confidence – are worth the effort. Ready? Turn every obstacle into success.

Caloric deficit and rate of loss

• “Effect of two different rates of weight loss on body composition and strength” (Slow loss ~0.7%/week better preserves lean mass than rapid loss 1.4%/week) DOI: DOI

Proteins and muscle preservation

• “Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain” (High protein intake during a deficit supports maintenance and even gain of lean mass) DOI: DOI
• “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains” (Beyond 1.6 g/kg/day, benefits plateau for hypertrophy under normal conditions) DOI: DOI

Carbohydrates, fats, and hormones

• “Low-fat diets and testosterone in men: Systematic review and meta-analysis” (Very low-fat diets reduce circulating testosterone) DOI: DOI
• “Nutritional strategies to maximize muscle mass gain in resistance-trained athletes” (Carbohydrates necessary for performance, fats essential for hormonal maintenance) DOI: DOI

Cardio, HIIT, and interference

• “Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises” (Cardio can limit strength if too frequent, especially running) DOI: DOI
• “Effects of high-intensity interval training vs. moderate-intensity continuous training on body fat” (HIIT as effective as continuous cardio, but more time-efficient) DOI: DOI

Hormones, hunger, and sleep

• “Leptin and ghrelin levels in energy restriction” (Leptin decreases and ghrelin increases, amplifying hunger during cutting) DOI: DOI
• “Insufficient sleep undermines dietary efforts to reduce adiposity” (Lack of sleep reduces fat loss and promotes muscle loss) DOI: DOI