> For the complete documentation index, see [llms.txt](https://kb.chrisltd.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://kb.chrisltd.com/fitness/diets.md).

# 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

* <https://youtu.be/6-z9vaP3B64>
* <https://youtu.be/hjZTMrHHXVQ>
* <https://youtu.be/Js6CuY7EQhY>
* <https://youtu.be/VLlX6_2Ris8>
* <https://youtu.be/inPPdCuJ734>

## Maintenance&#x20;

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

* <https://www.t-nation.com/diet-fat-loss/tip-the-forgotten-importance-of-maintenance-phases/>


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