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Tip: Fat loss and muscle retention

Lose Fat, Keep Muscle

Should you expect some muscle loss on a fat loss diet? Well, bodybuilders, especially natural ones, can lose muscle because they need to be in the low single digits, which means that the energy supply is extremely low for a while and the energy consumption is high. There is really no other way to really get torn from the inside out for the competition phase.

However, if you only want to get slim (9-12% body fat), you can do it intelligently without fear of losing muscle – especially if you are patient and want to prolong fat loss over a longer period of time. Then muscle loss can be significantly reduced (if anything is lost) if done properly.

The First Step

Just set your caloric baseline. That means the number of calories you have to take each day to get your current weight. Once this is set (and yes, you have to keep track of the calories throughout that time if you try to get it right), reduce the daily intake by 300-500 calories.

The reduction is caused by carbohydrates or fat intake. Protein intake should never drop below 0.8 grams per pound of body weight, and keeping one gram per pound is even better.

All of this, of course, causes you to be asked, "What is a good calorie intake to start and determine?" Baseline? For the great majority, it will be in the range of body weight x 1

3-15 Now, if you observe this number and know that it is too high, the answer is somehow simple. "Reduce that. It's just one Estimation to help someone find their maintenance area.

For non-competitors or someone who just wants to be slim and not torn, I also recommend setting a calorie level: you never set a fixed number of calories And if you've reached that bottom, if you want to get leaner, increase your activity level to facilitate fat loss.

The soil for most people will be body weight x 10. Once you've reached that point, Increase cardio by duration, frequency, or both.


  • Find your maintenance intake: Body weight x 13-15. (Track calories. Find Si e out.)
  • Reduce your daily intake by 300-500 calories.
  • Never fall below the body weight of x 10. Instead, increase the duration or frequency of the cardiovascular system.

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