Definition
Cutting is a structured fat loss block — typically 8–16 weeks at 15–25% below TDEE with high protein and full strength training — designed to lose fat while keeping the muscle built during a bulk. Cuts end when goal leanness is hit or progress stalls for more than 2 weeks.
Real questions
How fast should I cut?
0.5–1% of bodyweight per week. Faster than 1.5%/week reliably costs muscle.
How long can I cut?
8–16 weeks. After that, diet breaks or a return to maintenance restore hormones and adherence.
Stack with
Caloric DeficitEating fewer calories than you burn, causing fat loss.BulkingA muscle building phase eaten in a slight calorie surplus paired with progressive overload.Macros (Macronutrients)Protein, carbs, and fat — the three nutrients that supply calories.Body RecompositionLosing fat and gaining muscle simultaneously, usually at maintenance calories.
Put it to work
Coach Foster builds your program around cutting and the rest of the fundamentals, shaped to your body and your week.