Lose Fat Without Losing Muscle
Most people who lose weight lose a significant chunk of muscle with it. They finish a diet lighter, but they look softer and their strength is down. This is a solved problem — it just requires doing a few things right simultaneously.
The Deficit: Bigger Isn't Better
A deficit of 300–500 calories below your maintenance is the sweet spot for fat loss while preserving muscle. Bigger deficits feel faster but cause more muscle loss, hormonal suppression, and rebound eating. The math sounds appealing — "cut more, lose faster" — but the reality is you lose more of the wrong stuff.
If you don't know your maintenance calories, start with your bodyweight in lbs × 14–15. That's a rough estimate. Track your weight for 2 weeks, adjust from there.
Protein: The Non-Negotiable
In a deficit, protein becomes even more critical than normal. Your body is primed to break down muscle for energy when calories are low — adequate protein is the primary signal that tells it not to. Hit 0.9–1g per pound of bodyweight every day, no matter what. On days where you're tight on calories, protein gets cut last.
40 years of coaching tells me this: the clients who preserve the most muscle in a cut are the ones who hit their protein every single day without exception. Not the ones with the fanciest program or the best supplements.
Keep Training Heavy
The signal that tells your body to keep muscle is the training stimulus. If you stop lifting heavy, your body has no reason to hold onto that muscle. Keep the heavy compound movements in your program during a cut. You might not PR every week, but you should be close to your normal training weights. If strength is dropping more than 5–10%, your deficit is probably too aggressive.
Cardio: A Tool, Not a Crutch
Cardio helps create a larger calorie deficit without further restricting food — that's its value. 2–3 sessions of 20–30 minutes per week of moderate intensity cardio is plenty for most people. If you're doing 60 minutes daily, you're burning yourself out and compromising recovery. Use cardio to expand your calorie budget, not to punish yourself.
One Thing to Do Today
Estimate your maintenance calories (bodyweight × 15). Subtract 400. That's your daily calorie target. Calculate your protein target (bodyweight × 0.9). Hit both numbers for 2 weeks consistently before making any other changes.
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