A deficit is arithmetic, not a personality
Size of the cut
A 300–500 kcal/day deficit is enough for most gym-goers. Aggressive cuts (1,000+ under) plus heavy barbell work is how 5×5 turns into a sulk.
Rough maintenance starting point: bodyweight (kg) × 28–33 depending on job and steps. An 80kg office worker who trains 3×/week might maintain around 2,400–2,600. A cut: ~2,000–2,200. These are guesses. Adjust after two to three weeks of actual bodyweight trend, not after one salty takeaway.
What to protect while cutting
- Protein at ~1.6–2.2g/kg — UK protein.
- Training quality — keep the programme; do not add random HIIT punishment. Overload may pause; holding load is a win.
- Sleep — recovery. Tired cuts become missed sessions.
- Fibre and fruit/veg so you are not a walking mood.
Scale noise
Weight jumps 1–2kg from glycogen, sodium, and the menstrual cycle. Use a weekly average, clothes off, same morning conditions. Waist measurement plus how your jeans button beats daily panic.
If the three-week average is not down and adherence was real, shave 100–200 kcal or add a daily walk — not a second hour of cardio that wrecks legs day.
Gym performance on a cut
Expect fewer extra reps, not a total collapse. If squats are falling apart, the deficit is too big or sleep is gone. Deload as in the 5×5 notes. Do not “earn” food with extra machines; that is how deficits become chaos.
Food that still tastes like the UK
A cut that bans all chip shops fails. Budget a weekly meal out. Build the rest from budget high-protein meals. Volume: frozen veg, potatoes, yogurt, lean meat or tofu.
When to stop cutting
You are sleeping badly, every session is junk, or you have reached a weight you cannot sustain without misery. Maintenance is a skill. Sit there. Then decide if another block is worth it.