During a cutting phase, how much of everything should I be eating/consuming?

Hey Dan, thanks for your reply!

I'm currently 5ft9 and weigh around 65kg, training around 4 - 5 times a week, working different muscle groups so that my other muscles recover when I work them. The only supplements I use at the moment is whey protein, morning, pre and post workout.

The main problem I struggle with on this subject is diet, knowing how much of everything I should be having in this phase and when to have it, as I'm going to university soon I will be having to cook and eat for myself so any advice would be very helpful!

Hi Mitch

Your core diet should always be meats, fish, protein powder, eggs, non-starchy vegetables, fruit and if you don't eat a lot of fatty fish you should add an omega-3 supplement.

So if you take a typical diet, you'd be adding protein, vegetables, fruits and essential fatty acids (the omega-3) and removing the excess starch, sugar, processed foods and bad fats. For you, a 19-year-old male with a fast metabolism, you should probably just remove some of the starch and sugar from your diet and move towards the core diet above and you'd probably lose fat quite rapidly (assuming you do reasonable amounts of cardio and high-intensity weight training).

If you hit a sticking point at which you stop losing weight, then add an extra weekly HIIT cardio session and cut the sugars out and/or lower your starch intake further. This way you are getting all of the benefits of the healthiest foods available and are getting just enough carbohydrate to fuel your workouts and avoid excess muscle loss, whilst still losing fat.

Great info guys, much appreciated!