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Smartest ways to get lean and maintain muscle
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THREAD
1) Smart calorie deficit.
A 500-1000 calorie deficit daily is gonna be the most people can handle without the risk of losing any lean body mass.
Shoot for a loss of 0.5-1.5% of body weight loss per week, with the higher end of this only if you’ve got a lot of fat to lose.
A 500-1000 calorie deficit daily is gonna be the most people can handle without the risk of losing any lean body mass.
Shoot for a loss of 0.5-1.5% of body weight loss per week, with the higher end of this only if you’ve got a lot of fat to lose.
2) Train hard.
You’ve still got to train as if you’re trying to build muscle. This isn't a time to start doing crazy fucking supersets with light weights, especially if you don't normally train this way.
Stick to the heavy basics, try to get a little stronger.
Do the work!
You’ve still got to train as if you’re trying to build muscle. This isn't a time to start doing crazy fucking supersets with light weights, especially if you don't normally train this way.
Stick to the heavy basics, try to get a little stronger.
Do the work!
3) Don't push volume high.
So when you’re in a deficit, your body has limited resources for recovery. So it makes absolutely no sense to push your training volumes excessively high.
Keep your training volume around the minimum effective dose.
So when you’re in a deficit, your body has limited resources for recovery. So it makes absolutely no sense to push your training volumes excessively high.
Keep your training volume around the minimum effective dose.
Stimulate your body just enough to produce a signal to keep the muscle around, without pushing it over the edge and running into recovery issues.
This will make the whole process much smoother in the long run.
This will make the whole process much smoother in the long run.
4) Sufficient protein intake.
Keeping protein high is non negotiable.
Plus, it is the macronutrient which will keep you fullest for the longest, which is massive when dieting.
Plenty of lean meats, fish and dairy should be staples in your diet.
Keeping protein high is non negotiable.
Plus, it is the macronutrient which will keep you fullest for the longest, which is massive when dieting.
Plenty of lean meats, fish and dairy should be staples in your diet.
Shooting for an intake of >2g protein per kg of bodyweight will put you in a good range.
Based on the current evidence, to maximise anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach their daily targets.
Based on the current evidence, to maximise anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach their daily targets.
5) Appropriate cardio volume.
Wanna know how much cardio I did to get lean? Zero.
Hitting daily step targets of 10-12k and saving your energy for your lifting sessions is a smart play.
It's also active recovery and will make you feel fresh for hitting the weights again.
Wanna know how much cardio I did to get lean? Zero.
Hitting daily step targets of 10-12k and saving your energy for your lifting sessions is a smart play.
It's also active recovery and will make you feel fresh for hitting the weights again.
However, if you do insist on doing some cardio, make sure it's low impact and do it after your lifting sessions.
Beating yourself down with lots of HIIT cardio is only gonna hinder your gym performance whilst dieting.
Be smart!
Beating yourself down with lots of HIIT cardio is only gonna hinder your gym performance whilst dieting.
Be smart!
6) CARBS.
Everyone’s favourite.
If you're a sedentary Karen who sits on her ass daily and does a bootcamp class once a week, higher carbs probably aren't for you.
But if you lift heavy weights and train like an athlete multiple times per week, you’ll utilise carbs fine.
Everyone’s favourite.
If you're a sedentary Karen who sits on her ass daily and does a bootcamp class once a week, higher carbs probably aren't for you.
But if you lift heavy weights and train like an athlete multiple times per week, you’ll utilise carbs fine.
Basing a good dose of your daily intake of carbs around your workout is gonna fuel your sessions much better, so you can train harder and maintain your gym performance and keep your hard earned muscle mass when dieting.
Stop demonising carbs.
They are not the enemy!
Stop demonising carbs.
They are not the enemy!
If you want more quality tips on getting lean
Grab your copy of ‘Fluffy to Ripped’ https://fluffytoripped.carrd.co/
Grab your copy of ‘Fluffy to Ripped’ https://fluffytoripped.carrd.co/
