Ways to reduce muscle loss on cut

AshwinA7

I realize that when cutting after a bulk, there will always be some muscle loss that accompanies the fat loss, but are there some ways to minimize it?

For example, I'm currently doing the Stronglifts 5x5 program. Can I continue doing this type of program during the cut or is there something else thats suitable?

Also, in terms of calories, is the 500 calorie deficit applicable here or should the deficit be reduced (or does it even make a difference?)

sijomial

For me the three keys things are:
Small deficit
Good strength / resistance training.
Adequate protein

This is an interesting read....
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html/ (Part 2 is linked)

feralX

I've found supplementing with leucine or BCAAs between meals helps.

AshwinA7

Thanks guys.

When you say a small deficit, what do you mean? Currently, my maintenance calories are 2300. Would dropping down to 1800 be too much of a cut?

Sydking

im cutting on 1800 odd cals, Probably avg 1900/2000 b end of week on some weeks

I also box 6 days a week, some days twice a day and most day for over 2 hours.

I find that i am keeping alot of my lean mass gains, Looking more solid then ever before and ive gone done like 17kg or so.

High protein and full body lifts.

I just do Squats, Dead, Bench, over head press and BB curls every second day or so, min 3 times a week

Lots of other body weight pullups and push ups for Mauy thai during the week too.

ndj1979

yes, you can stick with 5x5 …however you may notice that your lifts stop progressing and you may even have to drop weight down ..

you can try 250 calorie deficit and see how that goes and how fast the fat comes off …or if you want drop down to 500 and see how that goes ..and adjust as necessary.

it may not hurt to do a reefed where you eat up to maintenance every six weeks or so to replenish glycogen so that your lifts do not feel like *kitten*….

SideSteel

Regarding deficit size, I'd keep rate of weight loss somewhere in the neighborhood of .5 to 1% change in bodyweight per week. The only thing I'd add to sijomial's list would be to not cut to absurdly low levels of body-fat as that can also promote the loss of LBM.

lifeskittles

I'm *sort of* cutting at around 1800. my maintenance is also 2300. I dont stress an exact amount because some days I'm just too hungry...but definitely protein and continue lifting. I'm still able to increase my strength, but I also still do a refeed every saturday.