# @runwithbigj on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DaiQNUBshib
- **Gondola URL:** https://gondola.cc/posts/67581286-runwithbigj-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/381a0dd3f5.jpg
- **Posted:** 2026-07-08T14:32:55.000+00:00
- **Account Owner:** BIG J (Jonas F) (@runwithbigj) — https://gondola.cc/runwithbigj

## Caption

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 performance.

This is Week 2. Down ~ 2kg. Sessions are performing, progress is visible. The plan is working! 

Save this if you train seriously. 

Episode 3 next week - carb distribution by day. How I eat completely differently on a track day versus a rest day. 

#theathletecut #performancenutrition #cuttingphase #enduranceathlete #runningandlifting

## Stats

- **Views:** 0
- **Likes:** 87
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- **Comments:** 23

## Tags

enduranceathlete, cuttingphase, theathletecut, performancenutrition, runningandlifting

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