I have a friendly competition with my neighbor, and one parameter is bf%. I'm only focusing on getting down to 10%, currently 18%, by August so I'm on a 600-700 calorie/day deficit. I workout out basically every day (lifting/bjj) so am focusing on at least 1 gram of protein per lb body weight.

What foods would you avoid during a cut (outside junk/processed foods/beer)?

I would avoid calorie dense foods.

So eat eggs, greek yogurt, oats (without sugary toppings) but maybe add some blueberries.


Avoid nuts, sauces, sugars, fatty meats, oils, etc.

Cutting carbs down considerably will reduce water retention also.

1g protien per lb might not be enough if you want to avoid muscle loss at a calorie deficit. Check out a carnivore/zero carb diet if you want to lose body fat fast.

I've done carnivore before, lost weight but didn't have great workouts.

I'm eating 260 grams of protein per day, currently at 225 lbs. I've lost 4-5 lbs in 2 weeks, strength hasn't dropped off at all. So far so good!