how to cut after bulking

How To Cut After Bulking

Are you tired of bulking but don’t know how to cut properly? Cutting after bulking is essential for sculpting a lean and toned physique. Transitioning from bulking to cutting can be challenging, especially if you’re not aware of the right strategies.

In this article, we’ll guide you on how to cut after bulking and achieve your desired body composition goals.

1. Calculate Your Daily Caloric Intake

To start cutting, determine your daily calorie intake. You need to consume fewer calories than what you burn each day to lose weight. There are many online calculators that can help you determine your daily caloric needs.

Once you’ve determined your maintenance calories, reduce them by 500-600 calories per day. This will create a calorie deficit that helps you lose weight gradually. Don’t reduce your calorie intake too drastically, as it can harm your muscle mass.

2. Increase Protein Intake

When cutting, you need to maintain your muscle mass while losing fat. Therefore, it’s essential to consume enough protein to keep your muscles fueled. Increase your protein intake to 1-1.5 grams per pound of bodyweight.

Include high-quality protein sources such as chicken breast, fish, turkey, beef, eggs, whey protein powder, and Greek yogurt in your diet. Protein is essential for building and preserving muscle mass, and it also helps you feel full and satisfied.

3. Weight Train Regularly

Continuing to weight train is crucial during a cutting phase. This will help you maintain your muscle mass and ensure that you lose weight healthily. A workout program consisting of heavy compound lifts such as squats, deadlifts, bench press, and overhead press is ideal.

Include some cardio in your routine as well. Cardio will help you burn more calories and create a more significant caloric deficit. However, excessive cardio can lead to muscle loss and decreased strength, so make sure to balance it out.

4. Cut Down on Carbohydrates

Reducing carbohydrate intake is an effective way to cut after bulking. Carbohydrates contain the most calories compared to protein and fat. Consuming too many carbs can hinder your weight loss progress.

Reduce your carbohydrate intake to about 0.5-1 gram per pound of body weight, and focus on nutrient-dense carbohydrates like oats, sweet potatoes, and brown rice.

5. Stay Hydrated

Staying hydrated is crucial during a cutting phase. Drink at least eight glasses of water per day to boost your metabolism and aid in fat loss. Dehydration can lead to decreased energy levels and reduced gym performance, hindering your weight loss progress.

6. Track Your Progress

Tracking your progress is essential for cutting after bulking. Take measurements of your body every week, including your weight, body fat percentage, and muscle mass. This will help you monitor your progress and make adjustments to your diet and exercise routine.


Cutting after bulking can seem intimidating, but it’s essential for achieving a lean and toned physique. By following these tips, you’ll be able to create a caloric deficit, maintain your muscle mass, and achieve your weight loss goals effectively.

Remember, cutting is a gradual process that requires patience and commitment. With time, dedication, and consistency, you’ll be able to achieve your desired body composition. Good luck!

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