# Diets ## Cutting 1 gram protein per pound (4 cal per gram)\ .4 gram fat per pound (9 cal per gram)\ Fill the rest with carbs (4 cal per gram) 10-12 x Body Weight as s starting point for calories\ \ 2-3 months max for cut\ \ Try to lose somewhere between .5 and 1 percent of body weight per week\ \ Swap in exercises that aren’t so fatiguing. Like stiff leg deadlifts instead of classic deadlifts.\ \ Fewer sets, but potential higher reps.\ \ Deload calories should be at maintenance calories. (Add \~15% calories back). #### Sources * * * * * ## Maintenance Protein: 0.9g/lb. (2g/kg)\ Carbs: 2.5 to 3g/kg, about half that of peak mass phase\ Fat: The rest (around 1.25 to 1.5g/kg)\ Note: 1kg = 2.2 pounds Maintenance phases after masses and cuts should be at least a month, up to as long as the cut itself. (60% to 100 #### Sources *