How to Cut Body Fat Without Losing Muscle: A Scientific Approach
TL;DR: Cut slowly (0.5-1% bodyweight/week), keep protein high (2g/kg+), maintain training intensity, and reduce volume slightly.
Checklist
- Deficit: 0.5–1% bodyweight per week.
- Protein: 1.0–1.2 g/lb, spread across the day.
- Lift heavy; maintain intensity to keep muscle.
- Sleep 7–9h; manage stress.
Training tweaks
- Keep compounds; drop junk volume first.
- Use RIR 1–2 to limit fatigue.