🔥 Science report
Cutting (Fat Loss)
A complete, evidence-based guide to losing fat while preserving the maximum amount of muscle as a natural lifter.
Helms et al. 2014Garthe et al. 2011Trexler et al. 2014Whittaker & Harris 2022
300–500
Deficit
kcal/day
2.0–2.6
Protein
g/kg/day
0.5–1%
Ideal loss
BW/week
>20%
Min. fat
of calories
📚 Scientific references▼
- Helms, E.R., Aragon, A.A., Fitschen, P.J. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation." JISSN, 11:20.
- Garthe, I., Raastad, T., et al. (2011). "Effect of two different weight-loss rates on body composition and strength in elite athletes." Int J Sport Nutr Exerc Metab, 21(2), 97–104.
- Trexler, E.T., Smith-Ryan, A.E., Norton, L.E. (2014). "Metabolic adaptation to weight loss: implications for the athlete." JISSN, 11:7.
- Whittaker, J., Harris, M. (2022). "Low-carbohydrate diets and men's cortisol and testosterone: systematic review and meta-analysis." Nutrition and Health.
- Byrne, N.M., et al. (2018). "Intermittent energy restriction improves weight loss efficiency in obese men (MATADOR)." Int J Obesity.
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