THE CUT · TRACKER
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Today's Macros

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Calories
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Protein
240 → 195 lb0%
0 lb down45 lb to goal

Meals

Extra / off-plan food

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Weekly Split

Lifting the cut

  • Keep loads heavy (RPE 7-9, 1-2 reps in reserve) — holding your lifts in a deficit is what keeps the muscle.
  • Progressive overload: add a rep or a little weight at the top of a range.
  • Rest ~2-3 min on big compounds, 60-90s on isolation.
  • Daily pushups/dips are folded into Push + Upper. Extra calisthenics? Keep them light, not to failure.
  • 8-10k steps/day helps the cut without hurting recovery.
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avg cal / day
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avg protein / day

Weight

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Targets

Aim ~2,400 cal/day (~900 deficit). Protein high to hold muscle.
  • Chicken day  ~2,390 cal · 255g protein
  • Beef day  ~2,296 cal · 205g protein
Weigh daily, average weekly. If the average stalls, cut ~200 cal.

Chicken Day

Beef Day

Flex knobs

  • Hungry? Add broccoli — basically free.
  • Too full? Drop a meat portion ~2 oz, keep fruit/milk.
  • Beef days run lower protein / higher fat; it averages out.
  • Don't skimp on water + electrolytes with 5x training.