Swole (160-190 lbs) Transformation Guide: How to Cut Fat and Keep Your Size

A man at 160 to 190 pounds cuts fat without losing muscle by keeping his heavy lifting, running push/pull/legs five to six days a week, eating 2,800 to 3,300 calories, and getting 155 to 185 grams of protein. The deficit is small, 200 to 300 calories, so strength stays up while the waist comes down.

Who is the Swole archetype?

Men between 160 and 190 pounds, mesomorph or meso-endomorph, with an inverted triangle, rectangle or apple shape. You build muscle easily. You probably bulked at some point and kept more fat than you wanted. Your chest and arms are there. Your waist is the problem.

Why do most cuts cost you muscle?

Because guys panic. They drop calories by 800 or more, add an hour of cardio, and cut volume because they feel tired. Strength drops, muscle goes with it, and they end up smaller and still soft.

A smaller deficit and the same heavy training keep the muscle. In a study of men in a hard calorie deficit with intense training, the higher protein group gained lean mass while losing more fat than the lower protein group (Longland et al., 2016). You do not need a deficit that hard. You need the same idea: high protein and hard training.

How many calories and how much protein?

• Calories: 2,800 to 3,300 a day, about 200 to 300 under maintenance
• Protein: 155 to 185 grams a day
• Alcohol: limit it. It is the fastest way to blow a small deficit.

Weigh yourself three or four mornings a week and use the weekly average. Aim for about half a pound a week. If you lose faster and your lifts drop, add 200 calories.

What does a week of training look like?

Push, pull, legs, rest, push, pull, legs. Five or six sessions, 60 to 75 minutes each. On rest days, walk.

Push day

• Bench press: 4 sets of 5 to 6, rest 3 minutes
• Incline dumbbell press: 3 sets of 8 to 10
• Standing overhead press: 3 sets of 6 to 8
• Cable lateral raise: 4 sets of 12 to 15
• Dips or close-grip bench: 3 sets of 8 to 10

Pull day

• Deadlift or rack pull: 3 sets of 5
• Weighted pull-up: 4 sets of 6 to 8
• Barbell row: 3 sets of 8
• Face pull: 3 sets of 15
• Hammer curl: 3 sets of 10

Legs day

• Back squat: 4 sets of 5 to 6
• Romanian deadlift: 3 sets of 8
• Walking lunge: 3 sets of 10 per leg
• Leg curl: 3 sets of 12
• Hanging leg raise: 3 sets of 10

Keep the weights heavy. If reps drop on a lift two sessions in a row, take one extra rest day before you cut anything else. If you carry weight at your stomach (apple shape), add two 30 minute brisk walks a week. Inverted triangle shapes should give legs the same effort as chest.

What should a normal day of eating look like?

• Breakfast: 4 eggs, 1 cup egg whites, oats, berries
• Lunch: 8 ounces chicken, 1.5 cups rice, vegetables
• Pre-workout: bagel and Greek yogurt
• Dinner: 8 ounces steak or salmon, potatoes, big salad
• Evening: casein shake

About 3,000 calories and 185 grams of protein.

What should you expect at week 1, week 4 and week 12?

Week 1: A small drop on the scale, mostly water. Strength the same.

Week 4: Waist down about half an inch to an inch. Weight down 2 to 3 pounds. Main lifts holding or slightly up.

Week 12: 5 to 8 pounds down for most guys at this deficit, with a visibly tighter waist and the same or better strength. If strength is falling, the deficit is too big or sleep is too short.

Is this plan right for you?

Three questions. Do you already have decent muscle but too much fat at the waist? Can you train at least five days a week? Do you want to keep your strength while you lean out? If yes, start here.

Lighter than 160? Read the Cut guide. Heavier than 190? Read the Built guide. Women in this range should read the Slim Thick guide.

What is the next step?

Take the XPL quiz, check coaching options and pricing, or see my services.

Written by Zavier King, personal trainer in Houston and founder of XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach. More about me.