Want to fuck up your summer cut? Go straight from 3k cals to 1500

If your ‘summer shred’ plan involves 1,200 calories and 2 hours of cardio, congrats — you’re just going to feel like shite

Author

Sheep
May 15, 2025

Ello,

It’s officially the season of crash diets and panic cuts.

Half of Instagram is eating dust and chasing steps like it’s the 10,000m Olympic final.

Cardio’s doubled. Calories halved.

And the gym floor smells like BCAA breath and self-hatred.

But guess what?

Most people cutting right now are doing it completely wrong.

What they’re doing:

❌ Slashing food from day one

❌ Adding cardio every other day

❌ Cutting carbs and blaming bread

❌ Eating healthy but not consistent

❌ Burning out by week 3 and “starting again Monday”

They’ll lose weight — sure.

But they’ll also lose energy, muscle mass, sex drive, sleep quality, motivation, and any will to continue 😬 

If you want to lean out properly, here’s how to do it:

✅ Start small
You don’t need to nuke your calories. Take a 250–400 calorie reduction max. Enough to see movement. Not enough to tank your training and mood.

✅ Keep protein high
Non-negotiable. Protein = muscle retention, hunger management, and better recovery. If it’s not high, your cut will eat into muscle before fat.

✅ Use cardio strategically
Don’t just add more sessions because you’re scared of food. Increase steps. Keep cardio moderate. Use it to create space, not as a punishment.

✅ Keep lifting heavy
You’re not “toning.” You’re trying to hold on to strength and muscle while in a deficit. Train like you’re still trying to build.

✅ Don’t cut everything at once
Your first fat-loss phase should still feel doable. If it feels like hell in week two, good luck making it to week six without bailing…

Fat loss doesn’t need to feel like misery

If you’re constantly exhausted, moody, starving, and craving five naps a day, your deficit is probably too aggressive.

You shouldn’t feel amazing, but you also shouldn’t feel like you’re dying.

And sometimes... You could end up eating even MORE at the end of it 🤯 

Here’s one of my clients, Jasper, who's actually eating more calories AND is leaner 💪 

Jasper is now eating more calories to maintain a leaner physique

Aim for sustainable discomfort. Not full-on suffering.

Cheers,

Sheep 🐏

P.S.

Every year I watch people screw up their summer cut because they try to do too much, too fast. If you want a plan that actually works (and one you can stick to) I’ll build it for you.

Book your free coaching call below 👇