Cutting Cycle Diet: What I Eat to Stay Lean and Strong

When I’m in a cutting cycle, my goal is simple: lose fat without losing muscle. And that all comes down to diet. You can train like a beast, but if your nutrition isn’t locked in, you’ll struggle to get results—or worse, lose hard-earned muscle in the process.

In this post, I’m walking you through what I eat in a day during my cutting cycle. You’ll learn exactly what to eat during the cutting cycle, how I manage my calories and macros, and how I stay consistent without going crazy.

Let’s get into it.

First Rule of a Cutting Cycle: Calorie Deficit

If you’re not in a calorie deficit, you’re not going to lose fat. Period. That means you have to eat fewer calories than your body uses in a day. There’s no shortcut around this.

For me, that means trimming down fats and carbs—not protein. Protein stays high to maintain and even build muscle while I’m in a deficit. Most people underestimate how much protein they need on a cut.

I aim for about 190 grams of protein, 250 grams of carbs, and 90–95 grams of fat daily when I’m on a strict cut, which puts me around 2,600 calories. That’s not super low, but it’s enough of a deficit for me to lose fat steadily.

Macronutrients Matter More Than You Think

Calories are step one. Macros are step two.

You could eat 1,500 calories of donuts and lose weight, sure—but you won’t maintain muscle or feel good doing it. Instead, focus on getting the right ratio of protein, carbs, and fats from high-quality sources.

Protein: for muscle repair and growth
Carbs: to fuel your workouts and recovery
Fats: for hormone function and overall health

Think about this:

• 1,500 calories of junk = fat loss + muscle loss + poor health

• 1,500 calories of balanced macros = fat loss + muscle retention + energy
  

Get both your calories and macros right—that’s the winning combo.

Make Your Diet Sustainable

One of the biggest problems I see with people’s diets is that they’re way too restrictive. Cutting out your favorite foods might work for a few weeks, but what happens after the diet ends?

My philosophy is to make your diet match your lifestyle, not the other way around. I aim for 17 out of 20 meals to be clean and on point. That gives me 2–3 meals a week where I enjoy life—have a pizza, grab a burger, whatever.

This way, I’m not miserable or starving. I still enjoy food, but I stay in control.

Here's Exactly What I Eat in a Day

Breakfast: Eggs + Avocado + Tomatoes

• 4 eggs (about 25g protein)

• Half an avocado

• Cherry tomatoes
  

This combo gives me protein, healthy fats, and some light carbs to start the day. Eggs are a perfect protein source, and unless you have a medical condition, don’t stress about the cholesterol.

I’ll often add hot sauce or a little taco sauce for flavor. Turkey bacon or whole grain toast is another option depending on my mood.

Lunch: Smoked Salmon + Salad + Slow Carbs

• 200g smoked salmon (about 37g protein)

• Large mixed salad

• Half an avocado

• 2 crispbread crackers (Vasa or Finn Crisp)
  

Smoked salmon is great on a cut because it’s dense in protein and low in calories. Crispbread gives you fiber-rich, slow-digesting carbs that keep you full without spiking blood sugar.

Lemon juice for flavor, olive oil for a little extra fat.

Snack: Protein Smoothie with Cherries

• 1 scoop whey protein (40–45g protein)

• Water

• Frozen dark cherries
  

I love this shake because it’s fast, high in protein, and the cherries have a low glycemic index. They also add natural sweetness and fiber. No ice needed—just blend and drink.

Dinner: Grilled Chicken + Rice + Veggies

• Grilled chicken (around 7 oz)

• Steamed white rice or quinoa

• Grilled veggies (zucchini, peppers, etc.)
  

This is a simple, satisfying dinner that checks all the boxes. Chicken for protein, rice for clean carbs, and veggies for fiber and micronutrients. Top it off with fresh herbs or lemon for flavor.

Portion Control Without the Stress

I don’t count calories every day. After years of doing this, I can eyeball my portions pretty accurately. I know what 100g of chicken looks like. I know a cup of rice equals about 45g of carbs.

But if you’re new to this, I do recommend tracking your food for a week or two. Use an app, weigh your meals, get a feel for it. Once you’ve built that awareness, you won’t need to rely on it forever. You’ll be able to “see” your food just like I do.

Start Cutting Without the Crash

A cutting cycle doesn’t have to be miserable. You don’t have to starve yourself or eat plain chicken and broccoli every day. It just takes a smart plan, a little discipline, and a long-term mindset.

Eat foods you enjoy. Prioritize protein. Stay in a calorie deficit. Be consistent, not perfect.

If you're serious about getting lean while keeping your strength, my app has everything you need—from cutting cycle meal plans to intense training programs that get results.

Want to lose fat and keep muscle without giving up food you love? Download the Magnus Method app and start your cutting cycle the smart way today.

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