- How long should a cut last?
- How to decide when to end a cut?
- Are there signs I should look out for?
The answers to these questions and more in this article!
Cutting as a Bodybuilder…
A crucial step for all who are looking to get leaner and have their hard work show. It is difficult, however, to know when to start and especially when to stop. So, let’s see together how to optimize a cut by avoiding overdoing it and having unrealistic expectations that will only lead to frustration.
For those who are not familiar with the term “cutting,” I invite you to check out the chapter dedicated to this cycle (Section Being More Defined) (don’t forget to come back to this page afterwards!)
When it comes to those looking to cut, it is possible to distinguish two types of individuals.
- Those who are often very eager to lose weight, without a solid base. Once the cut is over, they find themselves too skinny looking!
- Those who don’t really know how or when to cut- their diet and training lack a precise definition, and they don’t have any specific objectives.
Let’s take a look at both cases, and how to cut based on specific objectives.
Evaluating Yourself
Rather than starting a cut without really knowing why, it is important to ask yourself some questions.
- Do I have a solid base?
- Have I enough muscles?
- Am I preparing for a competition?
- Am I cutting before the summer?
- How many pounds should I lose?
The answers to these will help determine whether a cut is the best idea. For many who have bulked (which I do not recommend), cutting becomes a necessity due to the excessive amount of weight put on during the bulk. For many (especially mesomorphs and endomorphs), cutting is the only way to lose rapidly-accumulated weight. For the ectomorph, on the other hand, a cut is often unnecessary!
But how to know when and how to cut? Once the evaluation is complete, the next step is to..
Define your Objectives
This is done by examining your current situation. Here are a few clarifications based on your level of progression and experience:
- For the beginning weight lifter, seeking to gain mass, starting a cut too early (before at least 6 months of serious training) is anything but productive. On the contrary, you should focus on eating a sufficient amount to put on mass rather than cutting (which will only make you tiny)!
What I recommend
Concentrate on your training and on eating enough; focus on gaining mass. Do this for at least the first 6 months of consistent training. Only reduce your calories if you start gaining weight too quickly.
- For the intermediate weight lifter, a cut should be slow and steady. Rushing will only lead to exhaustion, both mental and physical. This will only lead to a loss of both motivation and mass.
What I recommend
Keep the same intensity of training, but avoid overdoing it. Take a week long deload every 4-6 weeks if you are reducing your calories by a significant amount (before a competition, for example).
- For the advanced weight lifter, the cut can be more rapid and more aggressive (so shorter).
What I recommend
Keep up your training intensity, but avoid overdoing it. The cut can be long, but incorporate rest periods regularly. Observe the evolution of your weight, and increase your caloric intake if you start losing too quickly.
No matter what your level is, it is important to ask yourself why you are cutting.
- Did I put on too much weight while bulking?
- Am I preparing for a competition, or trying to enter within a specific weight category?
- Am I simply trying to improve my appearance?
Once you have figured out your objectives, you can now figure out how to….
Calculating your Cut
How much should I be eating? What should my macros look like?
No need to get worked up figuring this out, I created a spreadsheet especially for this purpose.
Cut Length
I know some may be disappointed, but there is no one right answer for how long a cut should last. Everything depends on your objectives. Based on how long your cut will last, your caloric intakes will vary. There is, however, a simple rule of thumb that can be applied based on 3 types of cuts:
- Aggressive cut
- Moderate cut
- Slow cut
An aggressive cut means caloric intakes are being significantly lowered (up to 35-40%). This cut is quite taxing on the body and generally shouldn’t last longer than 8 weeks. Those cutting in this manner should increase their protein intakes by a lot, and should also not hesitate to increase their fat intakes. Carbs should be reduced the most. That being said, based on his or her level of body fat, an athlete should have refeed periods during their cut.
For who?
- A competitor running behind schedule
- An athlete looking to enter into a specific weight category
- An athlete who is overweight (but who isn’t a beginner. Beginners should work towards getting to know their body and setting up a solid training program before cutting).
A moderate cut is my personal favorite. It lasts between 3-5 months and is relatively simple, but can still lead to a decrease in performance and motivation if it lasts too long (not to mention a loss of lean mass). The athlete will reduce his or her intake by 25-30%, again primarily by decreasing carb intakes. Protein intakes should be increased.
For who?
- A competitor
- An athlete who has just bulked
- A beginner looking to gain definition
A slow cut is for those who aren’t in any rush, often ectomorphs coming out of a long bulk. For this kind of cut, which lasts 6-7 months, caloric intakes will only be decreased by 15-20%. There is no need to have the cut go on longer than 7 months, as muscle is not being built during this time. It would be too bad to “waste time” cutting when you could be gaining mass! Carbs should be reduced, and everything else can stay the same.
For who?
- Those who are in no rush, and who train just for pleasure
- An already-lean athlete wanting to lean out a bit more
- An athlete wanting to improve his/her performance by losing weight (marathon runners, for example)
Cycling
I often see this interesting approach taken: cycling during one’s cut. For example, an individual spends 5 weeks cutting, then takes a 2 week break, and then goes back to cutting. This tactic makes it easier to “hang on” both physically and psychologically.
Knowing when to Stop
Yep, all good things must come to an end (because we all just love cutting, right?) Although it can be tempting to cut for months and months just to continue seeing the number on the scale go down, a cut that lasts too long is anything but beneficial.
Here are some telltale signs to watch out for:
- Very quick weight loss. If this is the case (for 2-3 weeks in a row), increase your caloric intake until weight loss slows down a bit.
- Irritation, depression, and fatigue
- Loss of motivation
- Weakened performance
- Digestive issues, skin problems (dry skin, acne, etc…)
If an athlete keeps cutting even after observing these signs, here are some risks:
- Weakening of the immune system
- Loss of lean mass
- “Plateau”(weight loss stalls)
- Significant loss of performance (due to loss of muscle mass)
- Weakened metabolism
- Burnout (in professional and personal life)
- Psychological obsession
Although this may seem like exaggeration, it definitely is not. Trust me, living these consequences is anything but amusing… Is a cut really worth putting your mental and physical health at risk? This is why an amateur athlete should not bother cutting aggressively, but should rather cut over a few months.
In Sum…
There is no magic duration for a cut. The time you spend cutting will depend on your personal objectives, and should last based on how you are feeling. For beginners, it is not a good idea to immediately start out cutting (unless you are overweight).
For the professional competitor, a cut can be more aggressive (decrease of calories of up to 40%) but should not last longer than 8 weeks. For the amateur, a cut of 3-5 months is the best option.
In the three cases evoked, training intensity should be maintained as best as possible, but over-training should be avoided. Furthermore, carbohydrates should be decreased primarily, whereas protein intakes should be increased (don’t forget to download our calculator!)
Finally, make sure to keep an eye out for the signs I gave. This will help you to avoid losing lean mass, experiencing physical and mental fatigue, and having your athletic performance suffer.
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Do you want to max out your cut? In the series “How Do I Cut?”, you will find everything you need to prepare your cut and be successful!
