Build muscle by @smurray_32⠀
Have a small deficit: The first & most important tip is to start slow. Aggressive deficits are associated with reductions in performance & more LBM losses vs smaller ones (Garthe et al 2011) therefore, accept that to do this PROPERLY you’re going to have to take your time to lose FAT. Remember fat loss & WEIGHT loss are 2 different outcomes. The former requires TIME in a consistent kcal deficit (Hill et al 2012) while the latter can be easily achieved by slashing carbs & sodium to lose a tonne of WATER.⠀
Resistance train (RT): RT has the impressive ability to augment the preservation of muscle mass & even increase it in a deficit (Donnelly et al 1993) along with slightly increase metabolic rate which is only of additional benefit when dieting (Aristizabal et al 2015). Therefore RT should be priority NUMBER 1 (not cardio) with a stern focus on trying to maintain strength lvls. (no switching to 20+ rep “toning” exercises).⠀
Prioritize pre/postworkout nutrition: Preworkout nutrition has shown to enhance performance (Haff et al 2000) thus tying into point 2 in allowing you to train as HARD as possible to retain LBM. Furthermore, try & avoid delaying postworkout nutrition beyond a ~2hr period (preferably much quicker) (Kerksick et al 2017) as, though in a surplus it may not be *that* important, if you want to retain LBM you’d be stupid to purposely postpone ingestion of amino acids & self-promote further catabolism.⠀
Increase protein (PRO): Though intakes of 1.2-2g/kg have proven suffice to allow for adaptations from training when at/or above MAINTENANCE (Phillips 2006), when in a deficit and/or very lean (as you may be towards the end of a cut), studies show higher intakes of 2-3g/kg to be better for LBM preservation (Mero et al 2010, Helms et al 2013, Elia 1999). Furthermore, though possibly unnecessary once total daily PRO intake is achieved (Aguiar et al. 2017, Schoenfeld et al. 2016), some research supports BCAA supplementation to further aid in preventing loss during kcal deficits (Dudgeon et al 2016).
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