12-Week Cutting Plan (Training + Diet)

A structured 12-week cut: calories, macros, training and cardio progression.

12-Week Cutting Plan

A cut is a controlled deficit with enough protein and enough lifting to keep muscle.

Phases

• Weeks 1-4 — 15% deficit, keep training loads.
• Weeks 5-8 — 20% deficit, add 2 cardio sessions.
• Weeks 9-12 — 20-25% deficit, add steps, protect sleep.

Set your baseline with the TDEE calculator and track body fat with the body fat calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.