How a Personal Trainer Starts a Cut

health Jan 15, 2022
Hey friends! I told you a few weeks ago that I’m going on a cut and asked if you were interested in me sharing more about what that looks like.
 
SO many of you responded YES, that I’m going to update you weekly for the next several weeks. This turned into a very long IG post, so I decided to do a complete write up here on the blog. 
 
First things first… I’m putting myself on a bit of a cut for a few reasons. I, like many of you, ate and drank all the things over the holidays. Yep - I'm human too. I gained a little bit of body fat (which is fine!) but personally, I physically feel better when I’m a bit leaner. My clothes fit better, I feel lighter when I run, I have more energy, etc. Additionally, I’ve got a few bikini-style trips coming up in the coming months and I'd like to drop a little body fat by then, for aesthetic reasons. 
 
I had kind of a hard time writing that last sentence. Because as a coach, I never want anyone to feel like they, themselves, have to look a certain way to walk around in a bikini. Confidence is all about how you view yourself. That said, having an aesthetic/physique goal isn’t a bad thing either. It’s not necessary, but it also isn’t wrong to want to challenge or change things about your body (within reason). 
 
I’m also in a good place to put myself on a cut right now, and here’s why:
 
  1. I’ve build a solid physique and a sh*t ton of muscle. My body is primed and my metabolism is firing. I don’t have to cut my calories super low to achieve lower levels of body fat. This is key.
  2. I have also worked extensively on my relationship with food. I am able to avoid the binge/restrict cycle, even in a cut. I can still go out to eat and am still allowing myself flexibility in my food choices. 
  3. My stress levels are moderate, and my home and work life is balanced.
 
Here’s my point… my body and my mind are in the right head space to lose body fat. This is not true for everyone, and there have been times in my life where that wasn’t true for me either. Keep this is mind if you are someone that is looking to cut body fat yourself. 
 
Here are my focus areas: 
 
  • Nutrition. This is of the utmost importance. Technically, I could do nothing else except make tweaks to my nutrition and I'd already start losing body fat. I’m back to tracking macros, at least for the next 6-8 weeks, after intuitively eating for quite some time. For me, tracking ensures I’m eating the correct amount of protein, fat, and carbs to support my goals, performance, AND ensures I’m in a moderate calorie deficit so I can drop body fat. I'm going to share my numbers with you but PLEASE don't copy these macros for yourself. These numbers work for me because of my body type, metabolism, age, sex, and activity level. These numbers may be too few for you or may actually cause you to gain weight, depending on where you're starting from. I only share these to explain to my female followers who are used to eating very little - you CAN build a metabolism that allows you to lose body fat, and supports eating lots of great of food. My personal "cut" macro breakdown is as follows. 
    • Calories: 2000
    • Protein: 130 grams 
    • Carbs: 190 grams
    • Fat: 80 grams

I'll add that this is a pretty moderate and balanced carb/fat ratio. I enjoy fats in the form of olive oil, avocado, nut butters, etc. so I keep my fat relatively high. I also find carbohydrates in the 150-200 range gives me the energy I need to fuel my workouts. I'm eating gluten free right now to experiment with some skin issues I've been having, so carbohydrates are coming primarily in the form of potatoes, rice, fruits, and veggies. 

  • Strength training. I’m continuing to strength train as usual, which for me is generally 5-6 days a week for 40-45 minutes. You don't have to train that frequently to see great results, but I like the routine of hitting the gym most days. It's good for my mental health and I enjoy the social aspect of it as well.         
  • Steps/Cardio. Right now I’m focusing primarily on making sure I hit a certain step goal each day. When I’m a few weeks out from my trip, I will also likely incorporate 2-3 cardio sessions per week to get me into a little steeper calorie deficit. 

An average rate of weight loss is 1-1.5 lbs per week, assuming you don't have a lot of weight to lose (could be more if so). I haven't decided yet if I'm going to share my body weight openly yet (but I might!). That said, I'll keep you updated on my progress as I begin this process in the week ahead, including how I prep and track my food, and how I get those workouts in, even on busy weeks. 

Still interested in following along? I'd love if you did! Please comment here or on my IG/FB pages to let me know if you will be keeping up on this process! 

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