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CutFree

Fat Loss Bundle

12-week gym fat-loss protocol — resistance + cardio progression that preserves muscle.

A 12-week resistance-led cut. Compound lifts hold muscle, conditioning blocks raise daily energy expenditure, and the diet keeps protein high through a controlled deficit.

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Training framework

Three phases, twelve weeks.

Prime (Weeks 1-4)

Strength base, modest deficit, baseline conditioning

Strip (Weeks 5-8)

Higher density work, sharper deficit, cardio block

Polish (Weeks 9-12)

Refeed weeks, peak conditioning, definition finish

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Push A

Chest · shoulders · triceps + conditioning finisher

  • Barbell Bench Press

    4 × 6-8

  • Incline DB Press

    3 × 10

  • Cable Fly

    3 × 12

  • Seated OHP

    3 × 8

  • Lateral Raise

    3 × 15

  • Rope Pushdown

    3 × 12

  • Bike Intervals

    Finisher

    10 min · 30s on / 30s off

1 · Tue

Pull A

Back · biceps · rear delts

  • Trap-bar Deadlift

    4 × 5

  • Chest-supported Row

    4 × 10

  • Lat Pulldown

    3 × 12

  • Face Pull

    3 × 15

  • DB Curl

    3 × 12

  • Hammer Curl

    3 × 12

1 · Wed

Legs A

Quad-dominant + core

  • Back Squat

    4 × 6-8

  • Leg Press

    3 × 10

  • Walking Lunge

    3 × 10 per leg

  • Leg Extension

    3 × 15

  • Hanging Leg Raise

    3 × 12

  • Plank

    3 × 45s

1 · Fri

Push B / Conditioning

Upper hypertrophy + steady-state

  • Incline Bench Press

    4 × 8

  • Machine Chest Press

    3 × 12

  • DB Lateral Raise

    4 × 15

  • Overhead Tri Extension

    3 × 12

  • Steady-state Cardio

    25 min Zone 2

1 · Sat

Pull B + Legs Posterior

Posterior chain + back volume

  • Romanian Deadlift

    4 × 8

  • Pull-up (assisted if needed)

    4 × max-1

  • Seated Cable Row

    3 × 12

  • Hip Thrust

    3 × 10

  • Standing Calf Raise

    4 × 15

  • Incline Treadmill Walk

    20 min @ 4-6% incline

Progression

How loads evolve over 12 weeks

Prime · 1-4

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Base sets/reps · add 1 rep per set per week, then add load

Intensity cue

RPE 7 — leave 3 reps in the tank on every working set

Strip · 5-8

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Drop reps by 2, add 5-10 lb on main lifts, add 1 conditioning block

Intensity cue

RPE 8 — leave 2 reps in the tank, push the cardio

Polish · 9-12

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Top set + 2 back-off sets on main lifts, refeed every 5th day

Intensity cue

RPE 8-9 — peak conditioning, technique over ego

Equipment

What you'll need

Warm-up

  • 5 min easy bike or row · raise core temp
  • Hip CARs · 5 reps per side
  • T-spine rotations · 8 per side
  • Banded shoulder dislocates · 10 reps
  • 2 ramp-up sets on the first main lift (50% · 70%)

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Barbell + platesSquat rack + benchDumbbells (light → heavy)Pull-up barCable stackBench / boxLifting belt (optional)Resistance bands

Nutrition framework

Clean Cutting Diet

Style
Clean cutting · whole-food first
Protein target
1.0 g per lb bodyweight
Calorie bias
-15% from maintenance

Two refeed weeks built in. Carbs cycled around training days.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 5 egg whites + 2 whole eggs
  • · 1/2 cup black beans (rinsed)
  • · 1/4 cup salsa · 2 tbsp shredded cheese
  • · 1 small whole-grain tortilla
  • · Cilantro · hot sauce to taste

Method

  1. 01Warm beans in a non-stick pan.
  2. 02Pour in beaten eggs, scramble 2-3 min.
  3. 03Fold in salsa + cheese until just melted.
  4. 04Spoon onto warm tortilla, top with cilantro.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 6 oz lean ground turkey
  • · 6 large butter-lettuce leaves
  • · 1/4 cup shredded carrots · 2 scallions
  • · 1 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar
  • · 1 clove garlic · 1 tsp grated ginger

Method

  1. 01Sauté garlic + ginger in sesame oil, 30s.
  2. 02Add turkey, brown 4 min, drain fat.
  3. 03Stir in soy + vinegar, fold in carrots + scallions.
  4. 04Spoon into lettuce cups and serve.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

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