# 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 * --- # Agent Instructions: Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter: ``` GET https://kb.chrisltd.com/fitness/diets.md?ask= ``` The question should be specific, self-contained, and written in natural language. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.