Heavyweight's 12-Week Cut Meal Plan

This nutrition plan is designed for men who are around 97 kg, 175 cm tall, and 25%+ body fat, or for those with similar characteristics and activity levels. The primary goal is fat loss while supporting regular weight training and maintaining muscle mass.

The plan assumes that you perform 4 weight-training sessions per week and 4 cardio sessions per week.

For cardio, the preferred option is to do it first thing in the morning, before your first meal. Alternatively, you can perform your cardio immediately after your weight-training session.

Use a treadmill and walk at a fast pace, but do not run. Each cardio session should last approximately 35–50 minutes, depending on the treadmill incline:

• 10% incline: walk for approximately 35 minutes.

• No incline (0%): walk for approximately 50 minutes at the fastest comfortable walking pace without transitioning into a run.

During cardio, aim to keep your heart rate between 130 and 140 BPM. If your heart rate rises above 140 BPM, slightly reduce your walking speed. If it falls below 130 BPM, increase your speed slightly or increase the treadmill incline while continuing to walk rather than run.

The nutrition plan should be followed consistently alongside the prescribed training and cardio routine. Individual calorie and macronutrient needs can vary, so results and necessary adjustments will depend on your progress, activity level, and individual response.