Set a calorie deficit of about 300–500 calories per day
Keep protein high, around 0.7–1.0 grams per pound of body weight
Maintain strength training with heavy compound lifts
Reduce calories gradually if fat loss stalls
Keep fat intake moderate and fill the rest with carbohydrates
Track body weight consistently, using weekly averages
Aim to lose about 0.5%–1% of body weight per week
Increase daily activity, such as steps or light cardio
Limit liquid calories and highly processed foods
Sleep 7–9 hours per night
Stay hydrated
Keep training volume slightly lower if recovery drops
Reassess calories every 2–3 weeks based on progress
Stop the cut once you reach your desired leanness or performance starts dropping too much