[{"data":1,"prerenderedAt":667},["ShallowReactive",2],{"lexique-en-dried":3,"lexique-all-en":308,"lexique-trans-en-dried":662},{"id":4,"title":5,"body":6,"description":297,"extension":298,"lang":299,"letter":300,"meta":301,"navigation":302,"path":303,"ref":304,"seo":305,"stem":306,"__hash__":307},"lexique/lexique/en/dried.md","Cutting",{"type":7,"value":8,"toc":286},"minimark",[9,13,18,35,38,45,48,53,109,111,114,116,120,149,151,155,158,196,198,202,240,243,245,249,269,271,275],[10,11,5],"h1",{"id":12},"cutting",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30,31,34],"p",{},"A ",[23,24,25],"strong",{},"cutting phase"," (or \"cut\") is a period where you intentionally eat in a ",[23,28,29],{},"caloric deficit to lose body fat",", while training hard to ",[23,32,33],{},"preserve muscle mass"," built during a previous bulk or maintenance phase.",[36,37],"blockquote",{},[19,39,40,41,44],{},"💡 The goal of a cut is NOT to lose weight — it's to lose ",[23,42,43],{},"fat"," while keeping muscle. Two very different things.",[46,47],"hr",{},[49,50,52],"h3",{"id":51},"the-3-types-of-cutting","The 3 types of cutting",[54,55,56,72],"table",{},[57,58,59],"thead",{},[60,61,62,66,69],"tr",{},[63,64,65],"th",{},"Type",[63,67,68],{},"Deficit",[63,70,71],{},"Result",[73,74,75,87,98],"tbody",{},[60,76,77,81,84],{},[78,79,80],"td",{},"Mini cut",[78,82,83],{},"-500 to -700 kcal/day",[78,85,86],{},"Fast: 0.7-1 kg/week, 4-6 weeks max",[60,88,89,92,95],{},[78,90,91],{},"Standard cut (recommended)",[78,93,94],{},"-300 to -500 kcal/day",[78,96,97],{},"Balanced: 0.4-0.6 kg/week, 8-16 weeks",[60,99,100,103,106],{},[78,101,102],{},"Slow cut",[78,104,105],{},"-150 to -300 kcal/day",[78,107,108],{},"Sustainable: 0.2-0.4 kg/week, 12-20+ weeks",[36,110],{},[19,112,113],{},"⚠️ A deficit greater than -700 kcal/day causes significant muscle loss, hormonal disruption, and a strong rebound risk.",[46,115],{},[49,117,119],{"id":118},"the-4-nutritional-pillars-of-cutting","The 4 nutritional pillars of cutting",[121,122,123,131,137,143],"ul",{},[124,125,126,127,130],"li",{},"✅ ",[23,128,129],{},"Caloric deficit",": -300 to -500 kcal below your TDEE",[124,132,126,133,136],{},[23,134,135],{},"High protein intake",": 2-2.5 g/kg of bodyweight (vs 1.6-2 g/kg in maintenance)",[124,138,126,139,142],{},[23,140,141],{},"Sufficient fats",": 0.8-1 g/kg minimum (hormone health)",[124,144,126,145,148],{},[23,146,147],{},"Carbs adapted"," to training: more on training days, less on rest days",[46,150],{},[49,152,154],{"id":153},"how-to-preserve-muscle-during-a-cut","How to preserve muscle during a cut",[19,156,157],{},"Losing fat without losing muscle is the real challenge. Strategies that work:",[121,159,160,166,172,178,184,190],{},[124,161,126,162,165],{},[23,163,164],{},"Keep training heavy",": maintain your usual loads, the signal to keep muscle",[124,167,126,168,171],{},[23,169,170],{},"Reduce volume slightly",": -10 to -20% if recovery suffers",[124,173,126,174,177],{},[23,175,176],{},"Don't kill yourself with cardio",": 2-3 sessions/week max if needed",[124,179,126,180,183],{},[23,181,182],{},"Quality sleep",": 7-9h, non-negotiable",[124,185,126,186,189],{},[23,187,188],{},"Manage stress",": chronic cortisol = muscle catabolism",[124,191,126,192,195],{},[23,193,194],{},"Refeed days",": 1-2 days/week at maintenance to restore glycogen",[46,197],{},[49,199,201],{"id":200},"how-long-should-a-cut-last","How long should a cut last?",[54,203,204,214],{},[57,205,206],{},[60,207,208,211],{},[63,209,210],{},"Starting body fat",[63,212,213],{},"Recommended duration",[73,215,216,224,232],{},[60,217,218,221],{},[78,219,220],{},"10-12% (men) / 18-20% (women)",[78,222,223],{},"4-6 weeks (mini cut)",[60,225,226,229],{},[78,227,228],{},"15-18% (men) / 22-25% (women)",[78,230,231],{},"8-12 weeks (standard cut)",[60,233,234,237],{},[78,235,236],{},"20%+ (men) / 28%+ (women)",[78,238,239],{},"12-20+ weeks, with diet breaks",[19,241,242],{},"A cut longer than 16 weeks without diet breaks risks strong metabolic adaptation. Plan strategic 1-2 week breaks at maintenance.",[46,244],{},[49,246,248],{"id":247},"common-mistakes","Common mistakes",[121,250,251,254,257,260,263,266],{},[124,252,253],{},"❌ Excessive deficit (\"the harder I cut, the faster I lose\")",[124,255,256],{},"❌ Cutting protein along with calories",[124,258,259],{},"❌ Doing cardio every day instead of fixing the diet",[124,261,262],{},"❌ Cutting fats below 0.5 g/kg (hormonal collapse)",[124,264,265],{},"❌ Stopping training when energy drops (muscle loss accelerates)",[124,267,268],{},"❌ Weighing yourself daily and stressing on water fluctuations",[46,270],{},[49,272,274],{"id":273},"key-takeaways","Key takeaways",[19,276,277,278,281,282,285],{},"A successful cut is ",[23,279,280],{},"moderate, structured, patient",". -400 kcal/day, 2 g of protein/kg, heavy training maintained. ",[23,283,284],{},"0.5-1% bodyweight lost per week is the sweet spot",". Below that = too slow. Above = muscle loss. Slow and steady wins the race.",{"title":287,"searchDepth":288,"depth":288,"links":289},"",2,[290,292,293,294,295,296],{"id":51,"depth":291,"text":52},3,{"id":118,"depth":291,"text":119},{"id":153,"depth":291,"text":154},{"id":200,"depth":291,"text":201},{"id":247,"depth":291,"text":248},{"id":273,"depth":291,"text":274},"A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","md","en","C",{},true,"/lexique/en/dried","dried",{"title":5,"description":297},"lexique/en/dried","F1IVnrQbX_3YeIaXxD1MHC9zxIGnP0GRPFVkfBUBpLc",[309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658],{"title":310,"description":311,"slug":312},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":314,"description":315,"slug":316},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":318,"description":319,"slug":320},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":322,"description":323,"slug":324},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":326,"description":327,"slug":328},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":330,"description":331,"slug":332},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":334,"description":335,"slug":336},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":338,"description":339,"slug":340},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":342,"description":343,"slug":344},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":346,"description":347,"slug":348},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":350,"description":351,"slug":352},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":354,"description":355,"slug":356},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":358,"description":359,"slug":360},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":362,"description":363,"slug":364},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":366,"description":367,"slug":368},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":370,"description":371,"slug":372},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":374,"description":375,"slug":376},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":378,"description":379,"slug":380},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":382,"description":383,"slug":384},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":386,"description":387,"slug":388},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":390,"description":391,"slug":392},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":394,"description":395,"slug":396},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":5,"description":297,"slug":304},{"title":399,"description":400,"slug":401},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":403,"description":404,"slug":405},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":407,"description":408,"slug":409},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":411,"description":412,"slug":413},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":415,"description":416,"slug":417},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":419,"description":420,"slug":421},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":423,"description":424,"slug":425},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":427,"description":428,"slug":429},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":431,"description":432,"slug":433},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":435,"description":436,"slug":437},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":439,"description":440,"slug":441},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":443,"description":444,"slug":445},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":447,"description":448,"slug":449},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":451,"description":452,"slug":453},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":455,"description":456,"slug":457},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":459,"description":460,"slug":461},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":463,"description":464,"slug":465},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":467,"description":468,"slug":469},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":471,"description":472,"slug":473},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":475,"description":476,"slug":477},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":479,"description":480,"slug":481},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":483,"description":484,"slug":485},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":487,"description":488,"slug":489},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":491,"description":492,"slug":493},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":495,"description":496,"slug":497},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":499,"description":500,"slug":501},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":503,"description":504,"slug":505},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":507,"description":508,"slug":509},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":511,"description":512,"slug":513},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":515,"description":516,"slug":517},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":519,"description":520,"slug":521},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":523,"description":524,"slug":525},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":527,"description":528,"slug":529},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":531,"description":532,"slug":533},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":535,"description":536,"slug":537},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":539,"description":540,"slug":541},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":543,"description":544,"slug":545},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":547,"description":548,"slug":549},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":551,"description":552,"slug":553},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":555,"description":556,"slug":557},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":559,"description":560,"slug":561},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":563,"description":564,"slug":565},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":567,"description":568,"slug":569},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":571,"description":572,"slug":573},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":575,"description":576,"slug":577},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":579,"description":580,"slug":581},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":583,"description":584,"slug":585},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":587,"description":588,"slug":589},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":591,"description":592,"slug":593},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":595,"description":596,"slug":597},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":599,"description":600,"slug":601},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":603,"description":604,"slug":605},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":607,"description":608,"slug":609},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":611,"description":612,"slug":613},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":615,"description":616,"slug":617},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":619,"description":620,"slug":621},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":623,"description":624,"slug":625},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":627,"description":628,"slug":629},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":631,"description":632,"slug":633},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":635,"description":636,"slug":637},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":639,"description":640,"slug":641},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":643,"description":644,"slug":645},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":647,"description":648,"slug":649},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":651,"description":652,"slug":653},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":655,"description":656,"slug":657},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":659,"description":660,"slug":661},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":304,"es":663,"fr":664,"it":665,"pt":666},"definicion-muscular","seche","definizione-muscolare","definicao-muscular",1784214981821]