How much protein should I eat while cutting? (2023)

How much protein should I eat while cutting?

Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.

Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.

Protein also has benefits for fat loss during intentional calorie restriction. In a 12-month study in 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same number of calories ( 30 ). Of course, losing weight is just the beginning.

For a slower cut, an decrease of 10-15% calories is advisable. I often advise starting with a decrease of 10% for a few weeks, take measurements (weight and photos) and see how things go. If fat is being lost, stay with the 10% deficit until things stall and then lower to 15%.

Your body will start using protein and muscle tissue for fuel if it starts to feel that its stores of carbohydrate and fat are being depleted too much, and this is the last thing you want. Therefore, if you want to maintain muscle when dieting, you need more protein than when bulking.

Should I have protein after exercise? Yep. Eating 15 g to 25 g protein within an hour of strength training has been shown to help build lean, fat-burning muscle and speed recovery.

According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2,000-calorie diet.

While in a growth phase, we typically recommend consuming about 2.2g of protein per kg of bodyweight (1g per pound). However, during a cut, you should actually up your intake slightly, somewhere in the range of 2.3g/kg-3.1g/kg (1.1g/lb-1.5g/lb) (Helms et al. 2014; Ribeiro et al. 2019).

Whey Protein for Cutting

It is one of the best forms of protein that is available, and you would get a lot of benefits out of taking whey protein as your go-to supplement. You might already be aware of its benefits in general, but here are the reasons why whey protein is the best supplement for cutting.

Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

What to avoid while cutting?

To lose weight quickly for a show, bodybuilders lower their carbohydrate ratio while increasing their protein ratio. The increased protein helps maintain their muscle mass, and the lower carbohydrates help them to shed weight.

A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).

Creatine can help support and protect your muscles during cutting by bringing water into your muscles. This helps boost and preserve muscle fibers from damage. That's also why drinking plenty of water during cutting is important.

When Should You Stop Cutting? - YouTube

A cutting diet reduces a person's calorie intake to lose body fat while maintaining muscle mass. This diet's meals include lean meats, yogurts, and whole grains. Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique.

It's highly recommended to consume whey protein for fat loss because it supplements more lean muscle throughout the body (similar to meat), which burns calories at a higher rate than body fat, says Dunn. There's a reason why whey protein is one of the most commonly used and researched protein powders on the market.

In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half ( 34 ). Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.

Is 200g of protein too much?

By not exceeding this maximally safe amount, you can avoid protein toxicity and extra stress on your kidneys. For example, a 150-pound person should not consume more than 165 grams of protein per day. Based on these recommendations, 200 grams of protein per day is safe only for people weighing more than 181 pounds.

To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.

Symptoms associated with too much protein include: intestinal discomfort and indigestion. dehydration. unexplained exhaustion.

It is possible to gain muscle and still cut body fat but completing the phases separately can improve your results. In order to cut body fat, you need to burn more calories than you take in on a daily basis.

If your wound is bigger than approximately ½ inch or deeper than ¼ inch, you should seek medical attention immediately, and you will need stitches. This size of cut is likely to bleed excessively and will need stitches to stop the bleeding.

Competitive bodybuilders traditionally follow two to four month diets in which calories are decreased and energy expenditure is increased to become as lean as possible [2–6]. In addition to fat loss, muscle maintenance is of primary concern during this period.

Despite what many novices (and even some strength coaches believe), lifting heavy is still an essential part to cutting. Lifting heavy, relatively speaking, is ideal for preserving strength and muscle mass during the cutting phase.

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

For 10 pounds or less, start cutting 2-3 months ahead. For 20 pounds or more, start cutting 4-5 months ahead. Add 1-2 weeks for any major foreseeable obstacles. If such extended time is not on your side, I recommend at minimum six weeks for any cutting program.

Cutting Fat Makes You Look Bigger - YouTube

Should I bulk or cut first?

You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.

There are a lot of factors to consider (body size etc) to come up with your carb breakdown, but one method during a cutting program is to eat one gram of carbs per pound of Lean Body Mass [bodyweight x (1- body fat percentage)] and double that number on your higher carb day.

So, yes, it's totally possible to see your abs in four weeks. If you're overweight it'll take longer, but the immediate changes should be dramatic enough to keep you going until a six-pack starts taking shape.

Significant weight loss and muscle gains will take approximately eight weeks to see, however, even though you're not seeing muscle definition, the benefits going on in your body and mind are considerable. “Your clothes will fit better, your posture will be better and you'll walk taller,” Sharp says.

Also known as fluid retention, creatine can cause rapid water weight because the supplement draws water into your muscles' cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you've just begun your training.

On average, you may expect to gain 1–2% of body mass during the loading phase — which is partially water weight ( 8 ). Still, increases in total body water due to supplementing with creatine is short term and typically resolves a few weeks after the loading phase ( 11 ).

SOLUTION: Although research does show that creatine can increase water retention under the skin, there is no research that supports the notion that creatine will prevent you from dropping bodyfat. In fact, research suggests creatine will not only help you gain lean muscle mass, but also may help you to lose fat.

Over 20% body fat: probably best to cut. Bulking might move you further outside of the healthy body-fat range. Your health and appearance will likely see the greatest improvement if you start by losing some fat. As a bonus, though, you may be able to gain some muscle while losing fat, especially if you're out of shape.

But if you cut calories too quickly, muscle tone will seriously suffer. “Calorie restrictive diets may cause your body to break down the muscle for energy and fuel,” says Satrazemis. In addition to waving goodbye to your shapely guns and rear, a loss in muscle mass can slow your metabolism.

During a state of caloric restriction, consuming whey protein before and after training appears to be beneficial for minimizing loss of lean mass. If you are training hard and trying to drop a few percentage points of body fat you would likely benefit from supplementing with whey around your training.

What happens if I don't eat enough protein while cutting?

And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism.

Many people use protein powders to build muscle, but they can also benefit your weight loss goals. Whey, casein and egg proteins, as well as plant-based sources such as soy and pea, all make excellent choices for people looking to lose weight.

The bottom line. While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan. To support fat loss, maintain a calorie deficit while eating lots of protein, carbs, and fresh fruits and vegetables. Set attainable, realistic goals.

Whey protein is considered one of the best supplements for those who want to lose weight, reduce belly fat and build muscles.

A cutting diet reduces a person's calorie intake to lose body fat while maintaining muscle mass. This diet's meals include lean meats, yogurts, and whole grains. Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique.

The Recommended Dietary Allowance or “RDA” for protein is 0.8 grams per kilogram body weight. So to calculate this, take your weight in pounds, divide it by 2.2 (to get your body weight in kilograms) then multiply that number by 0.8.

While true deficiency is rare in developed countries, low intake may cause muscle wasting and increase the risk of bone fractures. Some evidence even suggests that getting too little protein may increase appetite and promote overeating and obesity.

To lose weight quickly for a show, bodybuilders lower their carbohydrate ratio while increasing their protein ratio. The increased protein helps maintain their muscle mass, and the lower carbohydrates help them to shed weight.

What burns fat the fastest?

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).

Whey protein can help you gain weight: Adding whey protein into your diet is an easy way to increase your overall calorie intake, thereby assisting with weight gain.

Summary: There is no evidence that too much protein can damage the liver in healthy people.

Because protein is an essential nutrient important to help repair and grow muscle tissue after strenuous workouts, drinking protein shakes before bed can help you get ripped by increasing muscle mass.