Cutting Diets Explained: Macro Split, Meal Planning & Calorie Deficit | Myprotein

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Our expert nutritionist breaks down all the basics of what you need to know before you begin a cutting phase, including what a cutting diet is, what are calorie deficits, how to set one up, and what your macro split should be.
So you want to start a ‘shred’ but don’t know where to begin? Nutritional consultant and PhD researcher, Richie Kirwan, is on hand with everything you need to know to nail your nutrition for a cutting phase.
Losing fat can be a pretty daunting task, but it doesn’t have to be. Forget about all the fads and definitely steer clear of crash diets - check out Richie’s advice for a simple, sustainable, and successful weight loss phase.
Still got questions? Let us know in the comments below.
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Chapters:
00:00 - Introduction
00:41 - What is cutting?
01:02 - Why do a cutting phase?
01:37 - The secret of fat loss
02:30 - How much and what should I eat?
07:58 - What about carbs and fat?
10:20 - How much should I drop my calories by?
11:41 - Got any more questions?
***
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#cuttingdiet #fatloss #myprotein #bodybuilding #caloriedeficit
Cutting Diet Explained: Macro Split, Meal Planning & Calorie Deficit | Myprotein
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Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos - we've got it all.
References:
1. Ross R. Atherosclerosis is an inflammatory disease. Am Heart J. 1999;138(5):S419-S20.
2. World Health Organization. Global Health Estimates 2016: Deaths by Cause, Age, Sex, by Country and by Region, 2000-2016. Geneva: World Health Organization; 2018.
3. Ference BA, Ginsberg HN, Graham I, Ray KK, Packard CJ, Bruckert E, et al. Low-density lipoproteins cause atherosclerotic cardiovascular disease. 1. Evidence from genetic, epidemiologic, and clinical studies. A consensus statement from the European Atherosclerosis Society Consensus Panel. European Heart Journal. 2017;38(32):2459-72.
4. Ference BA, Yoo W, Alesh I, Mahajan N, Mirowska KK, Mewada A, et al. Effect of long-term exposure to lower low-density lipoprotein cholesterol beginning early in life on the risk of coronary heart disease: a Mendelian randomization analysis. J Am Coll Cardiol. 2012;60(25):2631-9.
5. Silverman MG, Ference BA, Im K, Wiviott SD, Giugliano RP, Grundy SM, et al. Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis. JAMA. 2016;316(12):1289-97.
6. Kromhout D, Menotti A, Bloemberg B, Aravanis C, Blackburn H, Buzina R, et al. Dietary saturated and trans fatty acids and cholesterol and 25-year mortality from coronary heart disease: the Seven Countries Study. Prev Med. 1995;24(3):308-15.
7. Mozaffarian D, Micha R, Wallace S. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med. 2010;7(3):e1000252.
8. Li Y, Hruby A, Bernstein AM, Ley SH, Wang DD, Chiuve SE, et al. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study. J Am Coll Cardiol. 2015;66(14):1538-48.
9. Jovanovski E, Yashpal S, Komishon A, Zurbau A, Blanco Mejia S, Ho HVT, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922-32.
10. Khalighi Sikaroudi M, Soltani S, Kolahdouz-Mohammadi R, Clayton ZS, Fernandez ML, Varse F, et al. The responses of different dosages of egg consumption on blood lipid profile: An updated systematic review and meta-analysis of randomized clinical trials. J Food Biochem. 2020;44(8):e13263.
11. Mann S, Beedie C, Jimenez A. Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations. Sports Med. 2014;44(2):211-21.

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28 июн 2024

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Комментарии : 117

@MyproteinOfficial 3 года назад

Are protein shakes any good for weight loss? That question and more are answered in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Szx5pVGeXmM.html Still got questions? Let us know in the comments below.

@camerondrapier7801 3 года назад

for someone who is bulking, is it best to have my whey protein and creatine after the gym or does it not matter when I take it?

@rkirwan1 3 года назад

@@camerondrapier7801 for creatine, it doesn't matter when you take it as long as you take it daily. For protein you should be trying to have regular meals with enough protein throughout the day and especially after training. That doesn't have to be whey but many people find a whey shake after the gym is really convenient

@YashVerma-gg7ew Год назад

Hey can u tell me how much carb per kg should I take during calorie deficit

@MasculineSpeech 3 года назад

200-300 calorie deficit + 2 grams of protein per kilogram of bw .. 7-9 hour sleep and stay hydrated and you ll see results

@bmbrod34 2 года назад

Yup

@King.Mark. 2 года назад

@@bmbrod34 only lose about 3 lbs in 4 weeks with a 300 cal cut , 500 cal cut and a 4 mile walk ever day + working out will lose you 8 lbs or more in the same time

@piyushraao 2 года назад

@@King.Mark. 8 lbs won’t be pure fat . Muscle will be lost too

@OGButterlord 2 года назад

@@King.Mark. take it slow, don't rush

@King.Mark. 2 года назад

@@OGButterlord i lost 30 lbs in 5 mts bench went from 100 kg for 17 reps down to 10 reps but is gong back up again with a extra rep added every week or two ,body weight staying at 80 kg, if you take it to slow cutting you will gain nothing while on the cut unless your a newbie , so losing just 3 lbs every 4 weeks it would of taking me 10 mts to lost the same weight, if i get back to 15 reps withing 6 mts i did ok am still happy with how it went even do some muscle and strength was lost, all the best

@tutorzone8636 2 года назад

Great to have a qualified nutritionist giving out factual videos. Well done my-protein/Richie. Its even more impressive that while MyProtein is mentioned and certain generic products mentioned they don't have any sales pitch thrown in. Great content, you earned a subscriber.

@nabilabdulrahman4675 2 года назад

Do inclined brisk walk for 30-45 mins 3-4 times a week along w resistance training. Have proper sleep and stay hydrated!

@LONGLIVETHECHOWS Год назад

That’s right, I’m doing high level incline walking 25-30 min after a workout

@aubrey6538 Год назад

Thank you, thank you, thank you. This is the most comprehensive video I have found about helping me break my plateau. I really really appreciate it. Great content.

@jaydenbeck1411 Год назад

I'm watching this video for wrestling, I like cutting weight but it's miserable cause I always end up feeling hungry and tired, so I've been thinking I'd rather cut the weight during off season and fix my diet, this is super helpful I really appreciate you

@attilabenedek15 2 года назад

Very awesome video! What really makes it even cooler is that Richie is actually a nutritionist. If I understood correclty I have to set up a cutting diet that contains cut friendly foods lower in calories, like chiken, whole grain carbs, oats, (sweet) potatoes, non fat greek yoghurt, almond milk. Am I right or should I take calorie reducing not this extreme?

@parmvirmander3359 3 года назад

This video is clutch af 💪🏾

@ross88mac 3 года назад

Bang of perfect information!

@carlosmurcia93 5 месяцев назад

Lost almost 90 lbs in the past 2 years because I was so overweight, I reached a weight that i''m okay at but I'm starting a cut this month to lose the leftover body fat I have and get definition. This video is great cause it explains the process by detail, thank you so much for this info! It will help me on the long run 💪😁

@699JBW699 5 месяцев назад

Great shit gl brother

@mazilupetronel7705 Год назад

I really like how he explains it.thanks💯💪🙏

@shadow-ska3435 2 года назад

That was really helpful. I'll get some notes and try it out.

@Cloppa2000 Год назад

I can't believe this is Myprotein's channel! At least it looks like it is. My go to supplier for protein and a few supplements I use. I've watched a few of these videos now and absolutely no hint of any kind of sales pitch. The protein video even says you don't need the protein shakes and not to replace meals with it! I've a lot of experience in this field now and every word I've heard from this guy is the absolute truth. Awesome channel!

@ufortunesglobal5370 2 года назад

To be honest it’s a great explanation!

@cheese9022 2 года назад

amazing video ! learnt alot

@isaiahmartin5935 4 месяца назад

I love how he’s so honest and not a sell out trying to push you pills

@acecab5397 Год назад

As someone whos not good at math or numbers, I find tracking the portions of what I eat the more reasonable option. This is awesome advice.

@paulio2498 Год назад

Great video. Thanks

@theshelbypalace Год назад

Great video!

@Cloppa2000 Год назад

I believe when you stall in weight loss through a continuous caloric deficit, instead of cutting calories more you could also further reduce by having a diet break where you eat at maintenance for a few days / week or two and then continue with the same deficit a while longer. Would you not agree with this?

@urosdmitric2396 Год назад

Great video!!!🙂

@rayevans4740 Месяц назад

Absolutely truthful....thanks a lot

@terrellevans4067 2 года назад

Thank you for this video , I am starting my diet on the 16 of January.

@CR7GOATofFootball Год назад

how did it go??

@allenglishknives6823 3 года назад

Praise the Lord! Someone talking sense for a change! 👍🏻

@BrandiBlackman Год назад

Should we calculate fat intake by “healthy” lean mass or current mass?

@lgsamurai7087 Год назад

Great video

@tuddy6652 3 года назад

How often should you decrease calories/increase cardio when cutting?

@rkirwan1 3 года назад

Only when you see progress stall. If you're making progress, keep doing what you're doing. If you stop, change things

@brokennativ379 Год назад

Free top quality information. Thanks again.

@MyproteinOfficial Год назад

Our pleasure!

@iamrubenmes 2 года назад

Brilliant

@mattscheifley1719 2 года назад

Nice video! Do you have a calculation as to how many carbs we should eat?

@startnine3330 Год назад

It’s been a year, but in case you’re still curious, you calculate your maintenance calories, do the calculations for Protein and Fats, then the remainder of calories should be carbohydrates

@2A1_PR0 Год назад

🤜🏼🤛🏼such great content tysm

@user0650 Год назад

GOAT CHANNEL!!

@LordJamesLondon 2 года назад

You should enable subtitles..

@billyyousaf2036 3 года назад

Hi Ritchie, Awesome video! Really loved the advice as it was really educational and easy to understand. 😁 Big thank you for making the video. Cheers, Billy

@rkirwan1 3 года назад

Thanks so much mate :)

@billyyousaf2036 3 года назад

@@rkirwan1 You welcome. Keep up the good work. Cheers, Billy

@kyliee.c Год назад

He makes it sound so easy😭

@LRBGamingYT Год назад

What’s the website?

@foldem9235 2 года назад

"...give up and rob a bakery." El oh El. Thx for the info! Could you do pounds/gram as well plz?

@dheerajrajp8747 2 года назад

This is just on Point

@worldwideforall Год назад

Does it matter how much a food has fat on it, if I want to have a smaller body fat percentage but i am on a calorie defecit? So basically my question is that does it matter how much i eat fat if i am on a calorie deficit and want te get leaner?

@ThailaSkyeVlogs 3 года назад

This was great! Does this chap have his own channel too?

@rkirwan1 3 года назад

Thank you... I should probably look into making one haha

@riainjones1768 2 года назад

@@rkirwan1 please do your videos give such clarity , no bro science or nonsense it’s so refreshing and interesting 👍🏻👍🏻👍🏻

@rkirwan1 2 года назад

@@riainjones1768 thanks so much mate 😊

@sukie0195 2 года назад

thoughts on reverse dieting ? I mean- you cant keeping calories forever

@lysmicnmaayc 3 года назад

Although I've known all this for quite a while, I don't know how to actually go about structuring an actual diet. And considering I'm a vegetarian, I can fit a lot of protein in my diet without extra fat... It would be great if someone helped me in doing just that...

@loxx101 2 года назад

Try an app like my fitness pal and track each day by the macros and adjust as required. Vegetarian diets for the same amount of protein are actually higher fat than lean meat, generally a lot higher. I was vegetarian for years but had to use shakes to boost the protein without the fat. Also you’ll be getting lower quality protein so you actually have to eat more total grams compared to lean meat. So basically, shakes are the answer for high quality low fat protein. This is partly why I have gone back to eating meat, because I prefer to eat my calories. My other half is vegetarian though and she uses cleat whey isolate to boost it. Track these things on my fitness pal for a couple months and you’ll learn where you need to be :)

@Liamo2424 Год назад

Plant protein powders, tofu, peas, chickpeas. I respect your vegetarian diet, but obviously that is making it harder to hit your protein daily easily. I have ethical concerns with the meat industry so I just mostly eat deer, duck, and fish that I hunt myself. Deer especially is so easy to hunt, process, is the most sustainable meat by far, and is a lean tasty protein.

@garethmalone2905 Год назад

Any advice on how to lose that really stubborn lower belly fat on men? How long do I need to be in a calorie deficit to see results ?

@a7nse Год назад

That lower belly fat can be due to a increased sugar intake.( this is highly highly debatable) but there’s no way to target any particular fat. And you need to be in a deficit as long as it takes depending on your current amount of fat. It’s takes as long as it takes basically.

@rampagegage2259 Год назад

I'm confused, should I calculate how much protein I should eat based off of my lean weight or current weight?

@harisosmanovic6881 11 месяцев назад

me too...but then I remembered that the range is from min. 1.2 to max 4, so I calculated it from my current bodyweight, and take the lean weight as a minimum protein intake

@harisosmanovic6881 11 месяцев назад

when i calculated all this it gives me to take 601kcal from protein and 676,8kcal from fat. My caloric deficit is 2380kcal...does that mean that i have 1000kcal room for carbs ?

@nikmuhamadfarisbinniksauki9492 2 года назад

make a video about fat burner supplement

@FatCat919 Год назад

there is no real fat burner besides DNP, which can kill you

@deniswolf5215 2 года назад

I am a pro boxer, I always feel extremely tired. What Supplements do you think I should buy? I gain weight easily but having lots of troubles while cutting weight. I get weak while I cut weight. I lose muscles but not fat.

@user-qo2jz4fb4w 2 года назад

Eat atleast 1g protein per day bro and try to only eat in a ~500 cal deficit. Look up calorie calculator and use the first one, put in your heigh weight and excercise level. It will give u the info u need to set a daily calorie intake and just follow that

@deniswolf5215 2 года назад

@@user-qo2jz4fb4w thank you

@sabrina-gabrielfreeman3574 2 года назад

veganism isn't just a fad diet 🥺 I just bulked while eating vegan and did so successfully

@frustratedguy666 8 месяцев назад

Can somebody tell me what percentage of protein, carbs and fat should be in my diet? I watched one video where he said 50% protein, 30% carbs, 20% fat... that's the amount of protein, carbs and fat your diet should contain daily... can anybody tell me if it's correct?

@MattDoesSound Год назад

Are there pros/cons to switching from week to week between cutting and bulking? E.g. one week eat at a deficit to lose mostly fat, next week eat surplus to gain mostly muscle?

@elementpeace6878 10 месяцев назад

Yea nah that's extremely pointless, you dont just magically gain muscle mass in a week

@MattDoesSound 10 месяцев назад

@@elementpeace6878 Well, you do don't you? It's just an amount too small to measure and it takes an accumulation of weeks before you notice. Basically I'm saying, let's say instead of doing 3 months bulking and 3 months cutting, you do 6 months of alternating between the two? It could be fortnightly instead of weekly, I'm just curious what the difference would be

@harshitanand2376 2 года назад

Bro how to set up carbs ??

@attilabenedek15 2 года назад

Whole grains, oats, sweet potatoes etc

@LeviAckerman-hs3ro Месяц назад

So i just started the gym with a cut diet. I have lost 2.4 kg and lost 0.2 grams of muscle. I want to lose more 3kg of fat to achieve my ideal body. What can I do to not lose more muscle? (I eat 1.6gr of protein per kg) The thing is that im a girl and I'm just 150 cm so my mantainance calories is around 1.600, therefore my cut is more restrictive than average men or women because im small, but that could trigger a muscle mass loss because i would eating only 1.300 and it's difficult to eat all the nutrients and proteins within that limit

@parth5943 3 года назад

💜 💜

@furkankaraca368 Год назад

I am about 90kg, 174cm (5' 8") and websites tell me to take about 2500 calories to lose weight (I train 4-5 times in a week). I stick to the calorie plan and note everything I eat( I ussually consume less than 2500 calories). However, my body weight staying same for 1 month. Is there something I do wrong? Is my body slower than the others? If so, what can I do?

@furkankaraca368 Год назад

@@adrianc.8879 Idk but taking 1300 calories doesnt seem healthy, I was taking about 2200 but now i started to take 1700 calories per day. I hope it works.

@2krazybeagles Год назад

I need u in my life lol can I hire u

@echosquest 8 месяцев назад

Research on a low caloric diets have shown alot of negative side effects. So anyone hearing, super low calories, eat nutrient dense foods and supplement.