What is the perfect nutrition for 12 week cutting phase?

Hi Stuart

The answer is "no".

Everyone is different and has different activity levels, calorie needs, metabolism, carb sensitivity, etc.

Having said that, there is a fairly reliable way to go about a 12-week cutting phase.

The key is eating the right kinds of foods, evaluating and then adjusting.

First step is to weigh yourself and do it every week, on the same day, first thing in the morning after using the toilet. This gives you the most accurate weekly idea of your progress.

For diet, start by removing about 500 calories worth of sugars and starchy carbs (potatoes, rice, pasta, corn, pastry, parsnips, etc) from your diet. If you aren't doing so already, ensure you are eating at least 1 gram of quality, lean protein per pound of your bodyweight. Often a protein shake is the most convenient way to hit your protein requirements and whey protein is the highest-quality protein with the most healthy benefits.

Also, to keep yourself feeling full, for general health and because of their high nutrient and fibre content, eat lots of non-starchy vegetables. You can eat fruit but some people need to limit it to two or three small servings per day and generally berries are the best fruits to eat for a variety of reasons.

At your weekly weigh in, if you haven't lost weight, then you have to adjust and either up your cardio, or further decrease your carbs.

Because of the adjustments you make each week you are virtually guaranteed to continually lose weight using this strategy!

Hi Mark thank you for the response, some interesting info. I'm gonna start on Monday although quite lean I want to visibly see more of my muscles, will keep you updated on how I get on thanks again for response