Most people start a cut by slashing calories way too hard. They drop to 1,200-1,500 from day one, feel awful by week two, and quit by week four.

Here's what actually works for a sustainable recomp:

Start with a modest deficit. 300-500 calories below maintenance. That's it. You don't need to suffer to lose fat — you need to be consistent.

Keep protein high. 1g per pound of bodyweight minimum. This isn't optional if you want to hold onto muscle while cutting. Most people undereat protein by 40-60g per day.

Train heavy. The worst thing you can do on a cut is switch to light weight, high reps. Your body needs a reason to keep muscle. Give it one.

Track weekly, not daily. Weigh yourself daily but only compare weekly averages. Day-to-day fluctuations mean nothing — the trend over 2-3 weeks tells the real story.

If you want structured coaching around this — custom programming, nutrition targets, and weekly accountability — that's exactly what I do at NSU Physiques.