Cutting Nutrition Plan for Fat Loss - With Collagen Support

Cutting Nutrition Plan for Fat Loss - With Collagen Support

This is a practical cutting nutrition plan designed to support fat loss while maintaining muscle.

It follows a structured approach used by coach Pete Burnside and can be adjusted based on your bodyweight, training, and overall goal.

Below you’ll find how to calculate your calories, set your targets, and apply it to a full daily meal plan.

How to Calculate Your Maintenance Calories

Before starting a cut, you need to understand your maintenance level.

This is the number of calories your body needs to stay the same weight.

A simple starting point:

Women: bodyweight (kg) × 30–33
Men: bodyweight (kg) × 33–36

This gives you a baseline.

From there, monitor your weight over 1–2 weeks:

  • If it stays the same, you’re around maintenance
  • If it increases or drops, adjust slightly

How to Set Calories for Fat Loss

To reduce body fat, create a small calorie deficit:

300–500 calories below maintenance

This allows steady fat loss while keeping performance and muscle intact.

Cutting Approach Used in This Plan

This plan does not follow a standard percentage or formula split.

Instead, it uses a high protein cutting approach with controlled carbohydrates and lower fats.

This is commonly used during dieting phases to support muscle retention while calories are reduced.

Example Cutting Plan Approx. 75–85kg

This plan is based on:

  • 75–85kg bodyweight
  • Training 4–5 times per week

Estimated maintenance calories:
2300–2600 kcal per day

Cutting calories:
1800–2000 kcal per day

Macro breakdown (based on this plan):

  • Protein: ~230–250g
  • Carbs: ~130–150g
  • Fats: ~30–40g

Full Cutting Meal Plan

This is a structured 6-meal plan designed to keep protein intake consistent across the day and support energy levels.

Meal 1

  • 180ml liquid egg whites
  • 1 whole egg (scrambled)
  • 75g cooked lean steak
  • 35g oats (dry weight, with water and zero calorie syrup)
  • Multivitamin supplement
  • NuVella Marine Collagen – 1 scoop

Starting the day with collagen keeps it consistent and easy to adhere to.

Meal 2

  • 130g cooked chicken breast
  • 100g basmati rice
  • Green salad (cucumber, lettuce, spinach, celery)

Meal 3 (Pre-Workout)

  • 140g cooked chicken or turkey breast
  • 100g basmati rice
  • 80g broccoli

Intra-Workout

  • EAA supplement

Meal 4 (Post-Workout)

  • 130g extra lean mince
  • 100g sweet potato
  • 5 asparagus spears

Meal 5

  • 140g cooked chicken breast
  • 75g broccoli

Meal 6

  • 100g 0% fat free yoghurt
  • 30g strawberries
  • 30g raspberries
  • Whey protein powder
  • Protein shake mixed with yoghurt

Where Collagen Fits In

Collagen is included in Meal 1.

This keeps it part of your daily routine without adding extra steps later in the day.

It’s not used as a primary protein source, but to support:

  • Joints and connective tissue
  • Recovery
  • Skin health during a dieting phase

What This Plan Focuses On

  • Lean protein at every meal
  • Controlled carbohydrate intake
  • Vegetables across the day
  • Consistent structure that’s easy to follow

It’s simple, repeatable, and easy to adjust.

Notes

  • Keep meals consistent day to day
  • Aim for 2–3 litres of water daily
  • Adjust portions slightly based on progress
  • Use this as a base, then refine based on results

Written by Coach Pete Burnside - Pure Elite Pro

 

Back to blog