How to Cut Weight

So, you’ve decided it’s time to get shredded. Get “snatched” as the kids call it nowadays. Maybe it’s beach season. Maybe you’re just looking in the mirror thinking, “It’s time.” Whatever your reason, you’re here, and that means you’re serious. You’re not looking for gimmicks. You’re not injecting Ozempic. You want to do this with structure and some damn good food along the way.

Well, friend, you’re in the right place. Let me show you how to cut with discipline & meal prep instead of pharmaceuticals.

This is my personal 10-week system to cut body fat, retain muscle, and feel sharp without living on caffeine or eating rice cakes in the dark. I’ve done this before. I’m doing it again. And this time, I’ve got the blog, the macros, and the training plan all dialed in.

The method to the madness

Before we get into the structure, let’s talk about why this plan works. One key component is intermittent fasting. It’s not a magic bullet—but it’s backed by science. A 2020 study published in the Journal of Translational Medicine showed that intermittent fasting led to greater reductions in fat mass and insulin levels compared to traditional eating windows, despite identical calorie intake and training protocols (source). Because someone will inevitably ask—yes, 14:10 fasting counts. It may not sound as hardcore as 16:8 or 18:6, but it still offers metabolic advantages, helps manage hunger, and most importantly, is sustainable for more people. You don’t need a badge of honor for skipping breakfast. You need a routine you can actually follow.

Another major principle I follow is aggressive—but intelligent—cutting. Research in The Journal of Physiology supports the idea of “muscle memory”—that previously built muscle mass can be regained quickly following short periods of loss (source). That means if you lose a little lean mass in the short term, it’s coming back fast once you refeed and resume higher training volume. I’ll take that tradeoff every time. Think about it this way—would you rather make things slightly uncomfortable for 20 weeks, or lock in for 10, embrace the suck, and be done with it? (with better results)

Now, let me walk you through exactly how I’m running this.

Step 1: Lock in the Training

Let’s get one thing straight: training is not 100% of the game. In fact, it’s probably 20-30% of your overall results. The rest? It’s recovery, nutrition, and lifestyle. That’s not to downplay the gym—it’s the spark that sets everything in motion—but if you’re not eating right or sleeping enough, the best workout split in the world won’t save you.

That said, training does matter. You need structure. You can’t “kinda sorta” work out and expect results. I’ve built this cut around four lifting sessions per week—Monday, Tuesday, Thursday, Friday. Morning sessions only. This gets the blood flowing, creates momentum, and front-loads your day with discipline. No waiting for the perfect hour, no post-work hesitation- just get in and go.

My split is optimized for fat loss and muscle retention:

• Push (chest/shoulders/tris)
• Lower (glutes/hams)
• Pull (back/bis)
• Lower (quads/calves)

Each session is about 60-75 minutes. Heavy compound lifts to start, with smart volume and focused finishers. Here’s a sample layout:

Accessory Work Philosophy

Each day finishes with 2–4 accessory lifts to isolate, balance, and polish. I rotate through a toolbox of exercises depending on what feels best and where I’m trying to improve. Here’s how I usually approach it:

Push Day Accessories:

• Cable triceps pushdowns
• Overhead triceps extensions
• Pec deck or chest flys
• Lateral raises (DB or cable)

Lower (Glutes/Hamstrings):

• Banded hip abductions
• Glute kickbacks
• Hamstring sliders or Nordic curls
• Romanian step-ups

Pull Day Accessories:

• Preacher curls or spider curls
• Incline DB curls
• Reverse flys
• Straight arm lat pulldowns

Lower (Quads/Calves):

• Bulgarian split squats
• Sissy squats or step-ups
• Calf raises (seated and standing)
• Wall sits or kettlebell front rack carries

Reps usually land in the 8–15 range, but I’ll toss in drop sets, tempo work, or even the occasional AMRAP to push intensity. The goal with accessories is to stimulate growth, not wreck joints—so I pick smart movements I can progress over time without breaking down.

On Wednesday, Saturday, and Sunday, I move, golf, walk, stretch, & otherwise stay active without taxing my CNS. And regardless of the day, I get my 8-10k steps. Whether it’s a long walk, some incline treadmill, or walking 18 with the boys, the movement doesn’t stop just because I’m not in the gym.

This setup works well for me and fits naturally into my lifestyle, but it doesn’t have to look exactly the same for you. Treat it as a template. Adapt what you need, keep what works, and experiment over time. At the end of the day, the best training split is the one you can follow consistently. Consistency is the real secret sauce when it comes to changing your body.

Step 2: Cut Like you mean it

With training dialed in, lets talk macros. Nutrition accounts for at least 60%-70% of the results you’ll see during a cut. You can have the best workout program in the world—but if your diet isn’t in check, you’re not going to get lean. This is the biggest lever you can pull. Training creates the demand, but nutrition decides the outcome.

The order of operations is simple:

• Calories first — This determines whether you’re losing or gaining weight.
• Protein second — This preserves muscle mass and keeps you full.
• Fats and carbs — These are your fuel, and you can adjust the split depending on your energy levels, cravings, and training demands.

Start by calculating your maintenance calories using a TDEE calculator (I’ve linked one here). From there, subtract ~500-1000 calories per day depending on how aggressive you want your cut to be. To lose ~1 pound per week, operate at a 500 calorie deficit. To lose 2 pounds per week, operate at a 1000 calorie deficit. I prefer a 1000 calorie cut because I would rather lock in for 10 weeks then be slightly uncomfortable for 20. That’s just a personal preference, but I’ve done this before. If you’re new to the meal prep scene, start at 500 and see how you feel! Again, consistency is the secret sauce when it comes to changing your body.

NOW HOW ABOUT MY REAL WORLD EXAMPLE

Right now, I weigh 185 lbs and train 4-5 days per week. My maintenance calories are around 2800/day. Because I’m going for a 2 lb/week cut, I’ve set my daily intake target to 1800 calories. That’s a 1000-calorie daily deficit—aggressive, but manageable when structured properly. My end goal is to drop to below 170 lbs over the course of 10 weeks. And yes, that’s a tight window. But I’ve done this before, and I know how my body responds.

I’m personally targeting:

• Calories: 1800/day
• Protein: 150-160g/day (~35%)
• Fats: 50-60g/day (~25-30%)
• Carbs: 120-140g/day (~35-40%)

If you’re 150 lbs, work out 3x/week, and maintain around 2200 calories, you might prefer a 500-calorie deficit instead. That puts you at a daily target of 1700 calories and allows for a slower, more sustainable 1 lb/week loss. The same macro logic applies—dial in your protein first, then adjust fats and carbs around your lifestyle.

The key? Hit your protein target and calorie ceiling every day. Everything else is flexible.

And to make the most of this structure, I’m also layering in intermittent fasting—usually a 14:10 or 16:8 split. While a 14-hour fast might not be the sexiest number to put in a bio, it’s still effective. It gives your digestive system a break, encourages mild ketogenesis, and helps keep blood sugar stable throughout the day. The real power of fasting isn’t in the numbers—it’s in the rhythm.

I break my fast with a carb-heavy post-workout smoothie at 8 (more on that in a second), then keep it protein-forward the rest of the day. This structure helps keep insulin low, hunger manageable, and energy levels consistent.

Step 3: Build a Meal Routine That Actually Works

I don’t have the time or mental bandwidth to “figure out” what I’m eating each day. I’m a fan of setting my environment up for success & limiting gametime decisions that would push me away from my goals. So, I made it easy:

Pre-Lift:

Pump & Beta Alenine. No calories, just the bugs under my skin.

High-Protein Smoothies (8am)

~400-500 calories. 40-50g protein. Loaded with creatine, fiber, protein, and sometimes greens. It’s fast, clean, and sets the tone. You can expect my line of high-protein breakfast smoothies to go live on the blog in the next week or two.

I am NOT a morning person so I like to basically get this all in with a protein smoothie (I prep the dry portions & the wet portions (excluding yogurt) the night before because I do not have the brain capacity to get creative before 7:00am.

High-Protein Lunch & Dinner (12:00PM & 5:00PM)

~700 calories each (~50 grams of protein per meal)

I prep these on Sundays and usually pull from my blog—two high-protein meals that each clock in around 600-700 calories. You can filter by <800 calories on my blog to make it effortless. If it doesn’t hit 25% protein, it didn’t make the cut for my blog.

Optional snack

Only if I’ve earned it—extra cardio, intense workout, or hunger that just won’t quit. Greek yogurt, protein bar, or a meat stick. Nothing fancy.

That’s it. That’s the whole day. And the beauty is, it doesn’t change. I don’t need it to. Because when you’ve got a meal system that fuels your goals and actually tastes good, consistency becomes easy. With smoothies & meal prep this powerful, you’ll be shocked at how fast this 10 weeks flies by.

Step 4: Mindset, Recovery, and Grace

The final piece of the puzzle is what holds everything together: your mindset and your ability to stay consistent even when it gets hard.

The cutting phase is about more than what you eat or how you lift—it’s about how you treat yourself in the in-between moments. Progress isn’t just physical. It’s also mental. And if you don’t give yourself room to reset and recharge, the whole system breaks down.

Recovery isn’t optional—it’s fuel. Sleep 7–9 hours. Take a 20-minute walk after lunch. Breathe deeply. Take your rest days seriously. This is when your body does the real work of adapting.

And most importantly—don’t beat yourself up. There will be off days. There will be weeks where the weight doesn’t drop. That doesn’t mean the system is broken. It means you’re human. This isn’t punishment. It’s precision. It’s structure. And when it’s working, you’ll feel sharper—not more stressed.

So don’t just chase results. Build a life that supports them!

What You Can Steal From My Playbook

You don’t have to follow my exact numbers. But you should take the core principles and make them work for you:

• Start with a realistic calorie goal. Use a TDEE calculator, then subtract ~500-1000 based on how aggressive you want to cut.
• Set protein as your anchor. Aim for ~0.8–1g per lb of bodyweight (or lean mass), or roughly 35% of your total intake.
• Keep meals simple and repeatable. I use two prepped meals and one smoothie to stay within calories and hit macros with minimal stress.
• Train 4x/week with structure. Hit each muscle group with intent. Push, pull, and lower body days—with accessory work to balance and refine.
• Get your steps in. Whether it’s golf, incline treadmill walks, or post-lunch strolls, consistent movement accelerates results.
• Don’t sleep on mindset. One weekly weigh-in. No daily panic. Track trends. Take progress pics. Notice how you feel.
• Layer in fasting if it suits you. 14:10 is legit. 16:8 is great. Find a window that reduces cravings and simplifies your routine.
• Recovery is sacred. 7–9 hours of sleep, water, walking, stretching. Don’t out-train poor recovery.
• Find your caffeine rhythm. I do pump + beta-alanine pre-lift, then Zest high-caffeine tea mid-morning. No more cancer juice fog.
• Build routines that flow. My breakfast smoothie, my Sunday meal prep, my blog recipe filters—they’re all there to remove friction.

If you want to track this journey in real time, follow me on Instagram @meaningful.macros. I post my smoothies, my steps, my meals, my lifts—all of it.

If you want to build your own version of this plan, start with my recipe search tool and sort by calories and protein %. Then prep on Sunday, and get after it on Monday.

This cut is 10 weeks. But the habits? Those are forever.

Let’s go get it.

– Triple B