My Cutting Diet (to Get to 6% Body Fat)

I wanted to share the exact diet routine that I’ve used to reach my lowest body fat percentage.

Surprisingly, it’s been pretty easy.

There’s no starvation involved.

It’s about a dialed-in, repeatable system that keeps T levels high and fat loss consistent.

This has allowed me to reach my leanest chiseled level yet.

Here’s the exact eating framework I’m using right now:

Morning Routine (9:00 AM)

• 2 × Kino Nitro
• Sparkling water

10:30 AM

• Americano

12:30 PM

• Kino Shred or Kino Octane (Note: Shred for max fat loss, Octane for focus/energy)

First Meal (2:30 PM)

• Greek Yogurt + Kino Collagen
  ~250 calories | ~40g protein
• Fruit
  ~100 calories
• Rice Krispie Square or Cookies
  ~300 calories
• 3 × Kino Mojo

Meal Total: ~650 calories | ~40g protein

Dinner (7:00 PM – 7:30 PM)

• New York Strip Steak (12 oz lean)
  ~700 calories | ~80g protein
• Shrimp (3 oz)
  ~90 calories | ~18g protein
• Potatoes or Bread
  ~450 calories

Meal Total: ~1,240 calories | ~98g protein

Late Night (10:30 PM)

• 7 Tate’s Cookies
  ~490 calories
• Glass of 2% Milk
  ~120 calories | ~8g protein

Meal Total: ~610 calories | ~8g protein

Daily Totals:

• Calories: ~2,500–2,550 kcal
• Protein: ~146g

Activity & Maintenance

Once I hit that 6% mark and want to maintain, I simply bump the calories up slightly.

Here’s what maintenance looks like:

• 15,000 steps/day average
• 2–3 lifts per week
• Height: 5’10”
• Weight: 175–180 lbs
• Body Fat: ~6% to 9%
• Maintenance: ~2,800–2,900 calories/day

Cutting Philosophy

I typically recommend 13 calories per pound of goal body weight when cutting.

In this case, I’m going a bit higher because:

• I’m doing 15K steps/day
• I’m cutting to a very low body fat
• And I want to maintain maximum muscle and testosterone with a slightly smaller deficit

That’s the framework. Simple, repeatable, and incredibly effective.

No starvation, no crazy restrictions, just eating satisfying food while getting systematically leaner.

The Power of Collagen When Cutting

I use Kino Collagen mixed with Greek yogurt for my first meal.

When I’m cutting, this combo is my secret weapon.

Collagen protein, especially with the MCTs we add, keeps you seriously full and crushes cravings, unlike whey, which can spike hunger later.

Plus, it keeps your joints feeling strong even when lifting heavy in a deficit.

And it keeps your hair and skin looking healthy and vibrant – crucial when you’re getting lean and want that sharp, youthful look.

Whenever I’m cutting, Kino Collagen is always part of my first meal.

It makes the whole process smoother.

This is how you get chiseled and stay that way.

Talk Soon,

Greg O’Gallagher