CUT&CARRY
Protocol №01 / Spring '26
3-Day Full-Body Protocol
Lose the fat. Keep
the muscle & the
strength you built.
01 — Principles
Four non-negotiables.
i
Lift heavy
Strength signals to the body that muscle is worth keeping.
ii
Protein high
1.6–2.2 g per kg bodyweight, daily, no exceptions.
iii
Moderate deficit
300–500 kcal under maintenance. Aggressive cuts cost muscle.
iv
Cardio, leashed
Enough to nudge expenditure, not enough to wreck recovery.
02 — Schedule
The week.
Mon
Day 1
Strength
Tue
Rest
Walk · opt.
Wed
Day 2
Volume
Thu
Rest
Walk · opt.
Fri
Day 3
Metabolic
Sat
Rest
Walk · opt.
Sun
Rest
Recover
03 — Sessions
The work.
Main Lifts
Heavy. Rest 2–3 min.
01Back squat4 × 5
02Bench press4 × 5
03Bent-over row4 × 6
Accessories
Controlled tempo.
04Romanian deadlift3 × 8
05Dumbbell lateral raise3 × 12–15
06Plank3 × 45 s
Conditioning Finisher
Pick one.
07Farmer's carry5 rounds
08Rowing intervals10 min
09Assault bike10 min
Main Work
Volume push.
01Deadlift3 × 5
02Overhead press3 × 8
03Pull-up / lat pulldown3 × 8–10
Superset 1
Back-to-back.
04Bulgarian split squat3 × 10 / leg
05Push-up3 × AMRAP
Superset 2
Arms.
06Hammer curl3 × 12
07Triceps pushdown3 × 12
Cardio
Steady state.
08Incline walk / cycling15–20 min
Main Lifts
Quality reps.
01Front squat4 × 6
02Incline dumbbell press4 × 8
03Seated cable row4 × 8–10
Posterior Chain
Glutes & hams.
04Hip thrust3 × 10
Core Circuit
3 rounds.
05Hanging leg raise12 reps
06Mountain climber30 s
07Russian twist20 reps
Optional Finisher
Choose one.
08Sprint intervals8–12
09Brisk incline walk15 min
04 — Personalise
Your numbers.
Bodyweight
80kg
Activity multiplier
Lightly active
Daily deficit
400kcal
Maintenance
2480kcal
Cutting target
2080kcal
Protein · 1.8 g/kg
144g
Weekly loss · ~0.7%
0.56kg
Rough estimate using a Katch-style formula assuming ~20% bodyfat. Treat as a starting point — adjust the deficit downward if strength drops or sleep suffers.
05 — Around the work
Cardio & recovery.
Cardio
Daily steps7,000–10,000
Low-intensity sessions2–3 / wk
Best modesWalk · cycle · row
AvoidLong HIIT on cut
Recovery
Sleep7.5–9 h
Strength on cutHold near peak
Loss rate0.5–1% / wk
Rest daysNon-negotiable
06 — Fuel
Protein sources.
№ 01
Chicken breast
~31 g / 100 g
№ 02
Whole eggs
~6 g per egg
№ 03
Greek yogurt
~10 g / 100 g
№ 04
Lean beef
~26 g / 100 g
№ 05
White fish
~22 g / 100 g
№ 06
Whey powder
~24 g / scoop
Want a variation?
Tap one and Claude will spin out an adapted version.