The Athlete Cut - Ep. 02: The Blueprint The exact calories, macros and structure behind a performance-first cut Most people start a cut by eating less. I started mine by doing the maths. This is the full blueprint I’m running for 8 weeks. Not a guess. I built this around my weight, my running volume, my lifting split, and one rule that overrides everything else. The numbers: 2,600 calories on training days 3,000 on long run days 2,200 on rest days - 180-200g protein every single day, (a non-negotiable) - 300-350g carbs on training days (yes, on a cut) - 60-70g fat (enough to keep hormones healthy, nothing more) The deficit isn’t aggressive. It’s calculated. The rule that runs everything: If my paces are dropping and my legs feel dead, the deficit is too large. It’s a sign for adjustment. The performance is the barometer. Not the scale. Most people cut carbs first. I cut nothing that fuels the training. That’s the difference between a cut that works and one that destroys per...