The PictureFit Cutting Program: Shed Fat and Maintain Muscle 💪
A comprehensive, science-backed program designed to help you understand and safely implement cutting (weight loss) strategies for fat loss while minimizing muscle loss. ⚠️ Consult with a medical or nutritional professional before starting this program.
Program Modules
Understanding Cutting: The Basics 🤔
Introduction to the concept of cutting, its relationship to bulking, and its primary goal of fat loss. We'll also explore the psychology behind goal setting (self-monitoring)!
Define Your SMART Goal 🎯
DailyClearly define your weight loss goals using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound). This utilizes self-monitoring for goal attainment.
“Cutting, in its simplest term, is a nutrition strategy specifically designed for losing weight.”
Assess Current Condition 📏
DailyDetermine if cutting is the right approach for you based on your current weight, body fat percentage, and experience level. This relates to social learning theory!
“If you currently weigh about average for your height and sex, chances are that cutting is not the best option, especially if you’re a beginner.”
Determining the Right Time to Cut ⏱️
Guidance on identifying optimal times to initiate a cutting phase based on body fat percentage, BMI, and individual goals. We will be using social learning here.
Measure Body Fat Percentage 📊
WeeklyAccurately measure your body fat percentage using a reliable method. Track your progress!
“If you have a high bodyfat percentage, like higher than 22 and 28 percent bodyfat for males and females respectively, then cutting can be a good option.”
Calculate BMI 🧮
DailyCalculate your Body Mass Index (BMI) to provide an alternative measurement if body fat percentage is unavailable. This process involves a cognitive restructuring.
“Using the listed BMI categories, a good time to cut is if you’re above or at the upper end of the “normal” range.”
Implementing a Successful Cut 🔪
Detailed steps on how to execute a cut effectively, including exercise strategies, calorie calculation, protein intake, and diet selection. This is where loss aversion happens.
Exercise Routine 🏋️
WeeklyFollow a consistent exercise routine focusing on strength training to preserve muscle mass during the cut. Don't lose your progress!
“The exercise strategy during a cut is not much different from exercising at any other point.”
Calculate Calorie Needs 🔢
DailyDetermine your maintenance calories and create a calorie deficit for weight loss. Don't lose your progress!
“And that is to be in an energy deficit by, again, consuming fewer calories than you burn.”
Track Protein Intake 🍗
DailyEnsure adequate protein intake (1.6g/kg of bodyweight) to preserve muscle mass. Protect your hard work!
“High protein intake will be beneficial for muscle growth and preservation as well as managing hunger thanks to protein’s satiating effects.”
Choose a Diet Plan 🥗
WeeklySelect a diet plan that aligns with your preferences and supports a calorie deficit. Share your diet plan with others!
“No single diet has shown to be superior in adherence than others, and the only thing that improved adherence was preference.”
What You'll Accomplish
- Understand the definition and principles of cutting.
- Determine the appropriate time to initiate a cutting phase.
- Implement effective strategies for fat loss while preserving muscle mass.
- Calculate calorie needs and create a sustainable calorie deficit.
- Track macronutrient intake, especially protein.
- Choose a diet plan that aligns with individual preferences and promotes adherence.
- Incorporate exercise to support fat loss and muscle preservation.
- Apply behavioral change theories (self-monitoring, goal setting, cognitive restructuring, social learning) to enhance adherence and effectiveness.
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