REAL TALK: WHAT I EAT WHEN I’M CUTTING
HEY LADIES, IT’S YOUR GIRL TOTALBODYCARLY and if you’ve ever wondered what I eat during a cut, I’m about to give it to you straight.
It’s not fancy. It’s not extreme. It’s consistent.
Because real results don’t come from some magic diet - they come from daily discipline, smart choices, and listening to your body.
When I’m cutting, my goal is simple: to preserve muscle, burn fat and keep my hormones happy. Here’s how I do it - no fluff, no gimmicks, just what works.
1. PROTEIN IS THE PRIORITY
Every. Single. Meal.
Protein keeps me full, fuels my workouts, and helps maintain muscle while I’m in a calorie deficit. Without it, you’re basically telling your body to burn muscle instead of fat — and we’re not doing that here.
My go-tos:
Egg whites and whole eggs
Lean ground beef, chicken breast, cod
Protein shakes or drinkable oikos yogurt when I’m on the go
I aim for about 1g of protein per pound of bodyweight, depending on my training phase. It’s the foundation of every plate - period.
2. VEGGIES FOR VOLUME
Cutting doesn’t have to mean tiny portions or feeling deprived. I fill my plate with high-volume, low-calorie veggies - they keep me satisfied without blowing my calories.
Think: spinach, zucchini, butter lettuce, cucumbers and asparagus. Colorful, nutrient-dense, and fiber-rich.
I love throwing them into stir-fries, omelets or big salads with lean protein. It’s not about eating less - it’s about eating smarter.
3. KEEP IT SIMPLE
You don’t need fancy recipes, exotic ingredients, or some meal you saw on TikTok that takes an hour to prep.
When I’m cutting, I keep my meals simple and repeatable. My plate usually looks like this:
Protein + Veggies + Carbs + Healthy Fats.
Example:
Breakfast: eggs, oats, berries
Lunch: grilled chicken, white rice, salad
Dinner: flank steak, sweet potato, greens
Snacks: Greek yogurt, protein shake, almonds
You don’t need to overcomplicate your food - you just need to be consistent with it. Consistency beats creativity every time when it comes to results.
4. MINDFUL TREATS
Now, let’s be honest - I love a sweet treat as much as anyone else. The difference? I plan for it.
I don’t do “cheat meals.” I don’t believe in that mindset. I have planned flexibility - meaning, if I want a cantia taco fron taco bell, a piece of jomart chocolate, or dinner out at uma’s, I account for it and move on.
No guilt. No restriction. Just awareness.
Because long-term success doesn’t come from perfection - it comes from balance.
5. WATER, WATER, WATER
If you’ve followed me for a while, you already know - hydration is non-negotiable.
I aim for at least a gallon of water a day. Why? Because when you’re cutting, dehydration can mimic hunger, slow digestion, and make you feel flat.
Water supports your metabolism, skin, joints, and recovery. Add lemon, electrolytes, or cucumber slices if plain water bores you — but get it in.
REAL TALK: FOOD IS FUEL
Cutting isn’t about punishment - it’s about precision.
You’re not starving your body; you’re shaping it. And the only way that works is if you feed it the right way.
I eat to perform, to recover, to feel good - not to restrict. Because when you fuel your body properly, it responds with energy, clarity, and results that last.
Eat smart. Stay consistent. Trust the process.
- TOTALBODYCARLY
