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What is dry training

Cutting is a popular term in the world of strength training and fitness. It refers to the process of reducing your body fat percentage to improve muscle definition. Many bodybuilders and fitness enthusiasts choose to cut for special occasions like summer or a photoshoot, because it helps them achieve a more toned, muscular physique. In this blog post, we explain exactly what cutting entails, how best to approach it, and why proper nutrition and training are essential for success.

What is cut?

Cutting is a combination of fat loss and muscle maintenance, where you lower your body fat percentage without losing muscle mass. This is usually achieved by creating a calorie deficit—eating fewer calories than you burn—while simultaneously maintaining a high protein intake and regularly doing strength training. The goal of cutting is to make muscles more visible by reducing the fat surrounding them. Many fitness enthusiasts choose cutting to improve their body definition and achieve a lean look.

The difference between cutting and bulking

The difference between cutting and bulking revolves around your calorie intake and the goal of your fitness program. When bulking, you eat more calories than you burn to build muscle mass, while when cutting or cutting, you eat fewer calories to lose fat. Essentially, there's always a bulking phase and a cutting phase to maximize both muscle growth and fat loss. This is also called the "bulk vs. cut" cycle, where you first build muscle (bulking) and then lose fat to improve muscle definition (cutting). You want to show off what you've gained during bulking.

Sample diet plan for dry training

When cutting weight, it's important to choose meals that help you control your calorie intake without missing out on essential nutrients. Here's a 2250 kcal meal plan with meals from Prep The Food included to give you an idea of what's possible. Note: for some, this is a perfect plan for weight loss, while for others, it's a plan for weight gain. This, of course, depends heavily on your total calorie needs.

This plan allows for three meals, which is manageable for most people. You also have two small snack breaks. You can choose to replace the almonds with something else, as almonds alone contain 300 calories.


Tips for drying training

Cutting can be challenging, but with the right approach, you can effectively achieve your goals. Here are five tips for successful cutting:

  1. Create a moderate calorie deficit: Cutting too many calories can lead to muscle loss and fatigue. Keep your deficit moderate, for example, 300-500 calories below your maintenance level, or maintain a certain percentage.
  2. Focus on Proteins: Ensure a high protein intake to prevent muscle loss. Protein is essential for muscle repair and growth, especially during a calorie deficit.
  3. Keep training strong: Strength training is crucial for maintaining muscle mass. Avoid reducing the intensity of your workouts, even if you're eating less. The less intense your workouts, the greater the risk of muscle loss.
  4. Avoid ultra-processed foods: Ultra-processed foods often contain empty calories and few nutrients. Choose whole, unprocessed foods rich in vitamins and minerals.
  5. Monitor your progress: Track your progress by regularly measuring your body fat percentage and muscle mass. This will help you adjust your plan if necessary. If you don't make any changes, you'll eventually reach a dead end.

Dry training myths and misconceptions

There are many myths and misconceptions about cutting that can lead to frustration and disappointing results. Here are some common myths:

  1. “You have to diet extremely”
    An extreme diet can lead to muscle loss and other health problems. A gradual, well-balanced approach is much more effective and healthier.
  2. “More reps for more muscle definition”
    This is incorrect. For hypertrophy, a rep range of between 5 and 15 repetitions is recommended.
  3. “Cardio is the only way to lose fat”
    While cardio helps with fat loss, strength training is crucial for maintaining and even building muscle mass while cutting. Cardio is helpful if you don't want to eat less than you already do. This way, instead of restricting calories by eating less, you can continue to eat well and exercise more.
 

Dry-training meals from Prep The Food

When cutting, it's important to choose meals that help you manage your calorie intake without missing out on essential nutrients. Prep the Food offers ready-made meals that are perfect for a cutting diet. Of course, these aren't special miracle meals that will instantly make you leaner, but the composition of these meals ensures you consume fewer calories than with other meals. We consider a meal suitable for cutting to be 500 calories or less with at least 25g of protein. Here are 5 examples:

Conclusion

Cutting is an effective process for improving muscle definition and losing fat, but it requires careful attention. By focusing on a balanced diet, consistent strength training, and realistic goals, you can successfully transform your physique. Use the tips and sample meals from this blog to start your cutting journey and consider the ready-made meals from Prep the Food to support your nutritional needs during this process. Also see our example food schedules for inspiration. 

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