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

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

Рет қаралды 179,851

Күн бұрын

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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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.

Пікірлер: 117

@MyproteinOfficial 3 жыл бұрын

Are protein shakes any good for weight loss? That question and more are answered in this video: kzfaq.info/get/bejne/ieCoaNOHrMu8nYE.html Still got questions? Let us know in the comments below.

@camerondrapier7801 3 жыл бұрын

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 жыл бұрын

@@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 Жыл бұрын

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

@MasculineSpeech 3 жыл бұрын

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 жыл бұрын

Yup

@King.Mark. 2 жыл бұрын

@@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 жыл бұрын

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

@OGButterlord 2 жыл бұрын

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

@King.Mark. 2 жыл бұрын

@@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 жыл бұрын

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.

@aubrey6538 Жыл бұрын

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.

@nabilabdulrahman4675 2 жыл бұрын

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

@LONGLIVETHECHOWS Жыл бұрын

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

@jaydenbeck1411 Жыл бұрын

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 жыл бұрын

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?

@shadow-ska3435 2 жыл бұрын

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

@mazilupetronel7705 Жыл бұрын

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

@Cloppa2000 Жыл бұрын

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!

@parmvirmander3359 3 жыл бұрын

This video is clutch af 💪🏾

@cheese9022 2 жыл бұрын

amazing video ! learnt alot

@ufortunesglobal5370 2 жыл бұрын

To be honest it’s a great explanation!

@ross88mac 3 жыл бұрын

Bang of perfect information!

@carlosmurcia93 7 ай бұрын

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 7 ай бұрын

Great shit gl brother

@paulio2498 Жыл бұрын

Great video. Thanks

@acecab5397 Жыл бұрын

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.

@rayevans4740 2 ай бұрын

Absolutely truthful....thanks a lot

@terrellevans4067 2 жыл бұрын

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

@CR7GOATofFootball Жыл бұрын

how did it go??

@theshelbypalace Жыл бұрын

Great video!

@urosdmitric2396 Жыл бұрын

Great video!!!🙂

@isaiahmartin5935 5 ай бұрын

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

@allenglishknives6823 3 жыл бұрын

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

@lgsamurai7087 Жыл бұрын

Great video

@Cloppa2000 Жыл бұрын

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?

@billyyousaf01 3 жыл бұрын

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 жыл бұрын

Thanks so much mate :)

@billyyousaf01 3 жыл бұрын

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

@brokennativ379 Жыл бұрын

Free top quality information. Thanks again.

@MyproteinOfficial Жыл бұрын

Our pleasure!

@BrandiBlackman Жыл бұрын

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

@mattscheifley1719 3 жыл бұрын

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

@startnine3330 Жыл бұрын

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

@tuddy6652 3 жыл бұрын

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

@rkirwan1 3 жыл бұрын

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

@iamrubenmes 2 жыл бұрын

Brilliant

@2A1_PR0 Жыл бұрын

🤜🏼🤛🏼such great content tysm

@user0650 Жыл бұрын

GOAT CHANNEL!!

@foldem9235 2 жыл бұрын

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

@LordJamesLondon 2 жыл бұрын

You should enable subtitles..

@ThailaSkyeVlogs 3 жыл бұрын

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

@rkirwan1 3 жыл бұрын

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

@riainjones1768 3 жыл бұрын

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

@rkirwan1 3 жыл бұрын

@@riainjones1768 thanks so much mate 😊

@dheerajrajp8747 2 жыл бұрын

This is just on Point

@worldwideforall Жыл бұрын

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?

@kyliee.c Жыл бұрын

He makes it sound so easy😭

@JoeBidensdememtiapills 2 жыл бұрын

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 Жыл бұрын

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.

@lysmicnmaayc 3 жыл бұрын

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 3 жыл бұрын

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 2 жыл бұрын

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.

@LRBGamingYT Жыл бұрын

What’s the website?

@sukie0195 2 жыл бұрын

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

@rampagegage2259 Жыл бұрын

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

@harisosmanovic6881 Жыл бұрын

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

@deniswolf5215 2 жыл бұрын

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 жыл бұрын

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 жыл бұрын

@@user-qo2jz4fb4w thank you

@harisosmanovic6881 Жыл бұрын

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 ?

@sabrina-gabrielfreeman3574 2 жыл бұрын

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

@MattDoesSound Жыл бұрын

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 11 ай бұрын

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

@MattDoesSound 11 ай бұрын

@@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

@parth5943 3 жыл бұрын

💜 💜

@nikmuhamadfarisbinniksauki9492 2 жыл бұрын

make a video about fat burner supplement

@FatCat919 Жыл бұрын

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

@furkankaraca368 Жыл бұрын

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 Жыл бұрын

@Adrian C. 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.

@frustratedguy666 10 ай бұрын

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?

@2krazybeagles Жыл бұрын

I need u in my life lol can I hire u

@LeviAckerman-hs3ro 3 ай бұрын

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

@harshitanand2376 2 жыл бұрын

Bro how to set up carbs ??

@attilabenedek15 2 жыл бұрын

Whole grains, oats, sweet potatoes etc

@echosquest 10 ай бұрын

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.

@Muhammad-td3tm Жыл бұрын

if i hit a plateau when cutting on 1500cals, does it mean that my maintenance has became 1500 instead of 22if00 and im fucked for life?

@madhog098 Жыл бұрын

Nope..use carbs manipulation .... add more fats than carbs for few eeks

@sasukesan96 2 жыл бұрын

WHAT ARE THE MACROS FOR CARBS ! HOW MAN GRAMS?

@princepattons 2 жыл бұрын

Does this guy not remind you of Ethan from the Sidemen?

@doddsalfa 9 ай бұрын

When someone says to you carbs aren’t essential just say same with animal fats and protein

@mexxer6948 Жыл бұрын

When you keep failing to lose weight you start thinking there's something wrong with your body.

@gyanaavaibhav Жыл бұрын

Bro you don’t even mean toon the percentages lol we would have to keep a book with us

@caddy8886 2 жыл бұрын

Me watching this on permabulk

@BIRD48 Жыл бұрын

I just cant get enough protein on my cut

@devintompkins9626 Жыл бұрын

Intermittent fasting is much easier to manage than counting calories. I'll stick to that method.

@mattgifford373 3 жыл бұрын

Thank you @myprotein

@MyproteinOfficial 3 жыл бұрын

You're welcome!

@sammypsycho8273 Жыл бұрын

Goddam the metric system!

@JordanClifford 2 жыл бұрын

That’s actually not how or why a ketogenic diet works, but it can be part of it

@pressiyamu8976 Жыл бұрын

The carbs aren’t essential for life is turning me the wrong way

@Insomnolant1335 6 ай бұрын

>longer video >12 minutes Okay bro.

@Trident-333 6 ай бұрын

So....eat protein, fats, and carbs. Got it.

@alexisbermudez2490 2 жыл бұрын

50 grams of protein is not enough??????/

@gebronthomasson6960 Жыл бұрын

Fewer calories than you consume… not fewer than you burn…

@HeHatesShe 3 ай бұрын

Is there a version of this where he speaks English?