February 24, 2024
Cut after bulking to maintain muscle mass while losing fat. Learn the science behind weight loss, step-by-step guide for cutting after bulking with workout and diet recommendations, common mistakes to avoid, and success stories.


So, you’ve spent months bulking up and building muscle mass. Congratulations! But now it’s time to take your physique to the next level by cutting away the excess fat. Cutting after bulking is a crucial step toward achieving a lean, toned look.

In this article, we’ll explore the science behind cutting after bulking, offer a step-by-step guide for the process, provide workout and food recommendations, identify common mistakes to avoid, and highlight inspiring success stories.

The Science Behind Cutting After Bulking

Gaining weight, whether it’s muscle or fat, requires a simple formula: calories in vs. calories out. To gain weight, you need to consume more calories than you burn, while to lose weight, you need to burn more calories than you eat.

Cutting after bulking involves eating in a calorie deficit to lose fat while maintaining muscle mass. This is crucial because if you cut too drastically, you’ll lose muscle along with fat. Additionally, cutting too quickly can lead to metabolic damage and rebound weight gain.

Step-by-Step Guide for Cutting After Bulking

The first step in cutting after bulking is to calculate your daily calorie intake. This can be done using an online calculator, taking into account your age, height, weight, and activity level. Once you have your daily calorie goal for weight loss, it’s important to track your macros – the grams of protein, carbohydrates, and fat you consume each day.

To cut effectively, you should aim for a high-protein diet, with protein making up between 25-35% of your daily calorie intake. This will help maintain muscle mass while losing fat. Additionally, you’ll want to tailor your workout plan to support your cutting goals. High-intensity interval training (HIIT) and weightlifting are effective at maintaining muscle mass while burning fat.

It’s important to monitor your progress and adjust your plan accordingly. If you’re not seeing the desired results, you may need to tweak your calorie intake, macro goals, or workout plan.

Effective Workouts for Cutting

When it comes to effective workouts for cutting after bulking, a combination of strength training and cardio is key. HIIT workouts are particularly effective, as they help burn fat while preserving muscle mass. Additionally, lifting heavy weights with fewer reps can help maintain muscle mass while burning calories.

It’s important to mix up your workouts to avoid hitting a plateau. Incorporating different types of exercise, such as yoga and Pilates, can also be helpful for maintaining muscle and improving flexibility and mobility.

Food Recommendations for Cutting

The right nutrition is crucial for effective cutting after bulking. You’ll want to focus on foods that support your body’s needs while also helping you stay in a calorie deficit. High-protein foods are a must, such as lean meats, fish, eggs, and legumes. Vegetables and fruits should also be a staple of your diet, as they provide nutrients and help you feel full.

Limiting your intake of processed foods, sugary drinks, and alcohol is important during cutting. Instead, focus on whole foods and home-cooked meals. Meal prepping can be especially helpful for staying on track with your cutting goals.

Common Mistakes to Avoid

When cutting after bulking, it’s easy to fall into some common pitfalls. Crash diets and overly restrictive meal plans are two common mistakes to avoid, as they can lead to muscle loss, rebound weight gain, and metabolic damage. It’s also important not to overdo it with cardio, as too much can lead to muscle loss.

Another mistake to avoid is neglecting recovery time. Getting enough sleep, drinking enough water, and taking rest days is key for helping your muscles recover and preventing injury.

Success Stories

There are countless success stories of people who have effectively cut after bulking. One such example is fitness influencer Whitney Simmons. She shared her experience on YouTube, highlighting her dedication to tracking her macros and following a workout plan that supported her cutting goals.

Another successful cutter is bodybuilder Jeff Nippard. He utilized high-protein foods, HIIT, and weightlifting to maintain muscle mass while cutting his body fat percentage to under 10%.


Cutting after bulking is a crucial step toward achieving a lean, toned body. With the right approach to nutrition and workouts, it’s possible to lose fat while maintaining muscle mass. By calculating your daily calorie intake, tracking your macros, and incorporating effective workouts, you can make amazing progress toward your goals. Remember to avoid common mistakes and prioritize your recovery to stay healthy and safe.

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