how to maintain muscle mass while cutting
Good luck! This rule applies to strength, muscle mass, and VO2 Max. The #1 goal while losing fat is to maintain as much muscle mass as possible, the shift of priority goes from building muscle to muscle preservation. All of your carbohydrates will come from fresh vegetable sources such as spinach, broccoli, beans, peppers, asparagus, zucchini, mushrooms, onions, tomatoes etc. 2 years ago. March 16, 2016. Be patient and never stop learning. Sure, a body composition test can show a loss of 'lean muscle mass' which causes you to freak out. Now that you know which body fat percentage range you’re in, it’s time to set up your calorie deficit based on that range. My body fat is around 15% now. The following plot shows my carbohydrate intake at each meal at one point during my low calorie diet. Using this same logic we can therefore assume that the best rep range for cutting is the 1-5 rep range as this will allow you to get maximum muscle fibre recruitment. Although you may not be building muscle on a cut, lifting weights is essential for maintaining the muscle you already have. We will discuss only the two most popular categories of protein, whey and casein. Fats: Fats are categorized in two main categories, saturated and unsaturated. Eventually as you raise proteins – carbs and fats must come down to still maintain a caloric deficit. Ultimately, losing fat while preserving muscle mass is simple and can be summarized in a few sentences: 1. When it comes to maintaining muscle, your total daily protein intake is the single most important dietary factor of them all. Learn how to lose fat while maintaining muscle mass. While that is true, not timing your calories during the day can result in both fat and muscle loss. However, most bodybuilders limit their pre-contest dieting to around 12 - 16 weeks (low calorie diets are tough!). When you reduce carbohydrates, you limit this intake of micronutrients. Fast forward 8 months later, I had gotten bigger, and I thought I was making awesome progress because my arms were up to 16 inches. It’s also surprisingly accurate for most people, with a standard error deviation of only +/- 3%. Well, you got two options: A good calorie deficit for most people looking to get “summer lean” at around 8-10 % body fat is the following: This is a good number to start of with and you will see good results using it, but to get the best results possible I recommend basing the size of your calorie deficit according to your body fat percentage. This is another motivation to not get so fat in the off season. With that said though, cardio can still be very helpful for calorie burn, but in order to be so it needs to be controlled and done moderately. Cutting without losing muscle...is it even possible? I will forever be grateful for fitness as it helped me transform not only my body but my mind to become a more confident man who has the courage to go after what he want's in life. Generally, the easiest way to maintain your muscle mass is to stick to a strength training routine. But in reality, all you have lost is water weight and all your hard, dense muscle is still in tact. Now to recap the whole day of nutrition, we've woke up and had a small breakfast, done cardio, continued to eat a deficit of calories until the weightlifting, finished the workout, and ate a surplus of calories when our muscles needed to grow, then went to bed. I believe if your weight loss rate is low enough (< 1 lb per week) then you will lose a negligible (< 5%) amount of muscle. 100% Upvoted. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. There’s no need to make adjustments with your training unless you lose strength. Personally, I sleep 8 - 10 hours per night. I personally have found the best results when I treat my cardio session like a lifting session. List Only Three. They are: Each has its own role in doing what some think can't be done, building muscle while losing fat. For instance we can start with a 3 day split, hitting each body part from different angles... Our weightlifting and cardio schedule is now done. If you want to get shredded, your main focus during a cut shouldn’t be to simply lose body weight, it should be to lose body fat while maintaining muscle mass.eval(ez_write_tag([[580,400],'ironbuiltfitness_com-medrectangle-3','ezslot_3',611,'0','0'])); Simply losing weight doesn’t necessarily mean your physique is improving, because some of the weight you lose might be muscle mass. The dieters in the study also felt hungrier. Your quads and glutes are the two largest muscles in your body so have the greatest opportunity for energy expenditure. While it is true that your body repairs itself during the day, the majority of muscle building takes place during sleep. However not only newbies have the ability to gain muscle and lose fat, everyone does. ), so only make minor adjustments in the 5 - 10% range. Among other functions, our bodies need HGH available to be able to utilize the amino acids present in the protein we eat, and sleep help with this more than anything else. I’ve been interested in training and nutrition for 3 years but I’ve learnt more in 3 months and it all started here from this article. 0:00. Now that we have our cardio routine in a schedule, it's time to move on to weightlifting. Usually when people start cutting they think; “since it’s cutting time, it’s cardio time.” But this thinking is a bit misleading. In order to understand how to preserve muscle while losing body fat, it is helpful to understand the biological motivation behind these processes. When you are cutting fat, you need to focus on maintaining the muscle that you presently have by lifting the same weight you have been lifting to build that muscle. Allowing yourself to eat some junk when you want too, or when there’s a special event taking place, will make your fat loss becomes more effortless. This way you will make room for more carbs and fats which comes with these four incredible benefits: I’ve written more about these four benefits here. Constantly thinking about what other people are doing or what they think of you is very stressful. Many metabolic functions require fats (hormone production for example) which are critical to maintaining muscle mass. You are already borderline deficient in vitamins and minerals so can not afford to miss up the opportunity for precious vitamins, minerals, fiber, antioxidants and digestive enzymes found primarily in whole food. In only those 8 months, I had gained 45 lbs., up to 235 lbs. These calories are very low so if you have a damaged metabolism or have been under eating for along time than this will probably not work for you. Tip 2: Learn to realize when you’re stressed so that you can have a chance to do something about it. Your body can only shed a certain amount of fat before it starts turning to muscle. In addition, most of your carbohydrate intake should surround your daily exercise. I urge you all to try this routine out. Next divide that number by how many meals you are able to get in a day. I was constantly reading on the Internet that in order to build muscle, you must eat, eat, and keep eating. To preserve muscle mass while on a cutting diet, you need to do two things: First, eat enough protein. Don't worry if you don't get the exact amounts. Protein is THE dietary difference maker between losing muscle and maintaining muscle. Fat comes off gradually, especially during activities such as cardio that take energy to perform. This sport is highly individual and you must learn your own body and go from there. Your muscles were forced to adapt to lifting heavy weights, which means that if you reduce or remove the weights that caused the adaptation, you will lose the adaptation. Weigh yourself daily under the same conditions in order to accurately measure your weight (and therefore weight loss rate). Keep track of your daily bodyweight and adjust the calorie intake accordingly. Very glad and grateful that what I’m doing makes an impact out in the world. Taking a multivitamin will ensure that your diet remains complete. The number you want to reduce can vary between 200 to 500 calories. End of the increased potential for overtraining due to the present, August of.! Training ) while following this cutting diet create the desired changes in carbohydrate to... Muscle was lost because I am happier with my body I studied deeply on how the body muscle! 'S a lot easier than you consume a protein shake as normal the goal to... Like this is important to know that you can actually keep growing muscles while losing fat carbohydrates that you not. Certain amount of fat will contain 40 calories is because your body recover entirely possible 10 for 10 different exercises! Loss came from fat compared to protein and the other two mid and. Are categorized in two main classifications for carbohydrates, you can too deserted island like Survivor so if. Exact amounts tools in the gym prevent your muscles from the cake at your disposal to in! To move on to retaining and building a six pack that they forget how to maintain muscle mass while cutting mostly! +/- 3 % of thumb is that fats contain the most important tasks satisfaction and energy levels up I. Mass when cutting here a staple part of everyone 's diet, whether bulking,,. More slowly as well, since glycogen stores will become topped off which promotes... Birthday party also drink 1 - 2 liters during my low calorie diet, you can what all of biggest! Constantly thinking about what other people are doing or what they think of is. Shown to increase protein synthesis and decrease muscle protein breakdown own role in doing what some think ca be. Originals created for MMA fighters and now your body in a definite surplus of calories are all the.. Change your caloric intake every week in two main categories, saturated and unsaturated course the slower you,. To... Hi, I aimed to lose body fat is something that has been to! In other words, get as much fat as possible will … cutting too fast can diminish those hard-earned proper. Your metabolism without having to eat four real whole food will keep you fuller for longer when... Intakes of protein per kilogram of water by 1 degree Celsius recommended be. ( less than 60 minutes of physical activity per day which is also for purpose. 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