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Home TRAINING

How to Maintain Muscle During a Cutting Phase

Jake Anderson by Jake Anderson
June 19, 2024
in TRAINING
How-to-Maintain-Muscle
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KEY TAKEAWAYS:

  • When cutting reduce your daily caloric intake by 250 to 500 calories.
  • When cutting keep your protein intake high at 1 to 2 grams per pound of bodyweight.
  • Reduce complex carbohydrates to under 100 grams and have no carb days.
  • Reduce fat intake to under 100 grams.
  • Add fasted cardio to your cutting phase. 

In the quest for a lean and chiseled physique, individuals often embark on a cutting phase to shed excess body fat. However, one common concern during this process is the risk of losing hard-earned muscle mass. In this article, we’ll explore effective strategies to help you maintain your muscles while cutting, ensuring that your efforts result in a sculpted and toned body.

Table of Contents

Toggle
  • Understanding the Cutting Phase
  • Setting Your Caloric Deficit Right
    • Calculate Your Maintenance Calories
    • Create a Moderate Caloric Deficit
  • Prioritize Protein Intake
    • The Role of Protein
    • Calculate Your Protein Needs
  • Resistance Training
    • Lift Heavy and Prioritize Compound Movements
    • Consistency Is Key
  • Cardio
  • Adequate Rest and Recovery
    • Importance of Sleep
    • Manage Stress Levels
  • Monitor Your Progress
    • Track Your Macros
    • Regular Assessments
  • FAQs
    • Can I still build muscle while in a cutting phase?
    • Should I do cardio during a cutting phase?
    • What role do supplements play in muscle maintenance during cutting?
    • How long should a cutting phase last?
    • Is it normal to experience muscle soreness during a cutting phase?

Understanding the Cutting Phase

Before delving into muscle preservation techniques, it’s crucial to grasp the concept of a cutting phase. This phase typically follows a bulking phase, where you’ve focused on building muscle and strength. During cutting, your primary goal is to reduce body fat while preserving lean muscle mass. This creates the desired definition and aesthetics.

Setting Your Caloric Deficit Right

Calculate Your Maintenance Calories

The cornerstone of a successful cutting phase is establishing a caloric deficit. To do this effectively, begin by calculating your maintenance calories—the number of calories needed to maintain your current weight. Several online calculators can help you determine this figure based on factors like age, weight, height, and activity level.

Create a Moderate Caloric Deficit

Once you’ve identified your maintenance calories, aim to consume slightly fewer calories each day, creating a moderate deficit. A reduction of 300-500 calories per day is a good starting point. This gradual approach minimizes muscle loss and ensures sustainable fat loss.

Prioritize-Protein-Intake

Prioritize Protein Intake

The Role of Protein

Protein is the building block of muscle tissue, making it crucial for muscle maintenance during a cut. Ensure that your diet is rich in high-quality protein sources like lean meats, fish, eggs, and plant-based options such as tofu and legumes.

Calculate Your Protein Needs

Aim to consume at least 1 to 2 grams of protein per pound of body weight daily. This provides your body with the necessary amino acids to repair and maintain muscle tissue, even in a calorie deficit.

PRO-TIP

When cutting aim for lean protein sources. Our most recommended are Egg whites, Tuna, and Chicken Breasts.

When cutting we recommend keeping the protein at 2 grams per pound and dropping the complex carbohydrates to under 100 grams per day.

Add no carb days (3 to 4 depending on your needs) and add one cheat day per week. Keep your fat intake to a minimum on non cheat days to under 100 grams per day.

Another key ingredient you can use while you are in a caloric deficit is adding L Lucine to your diet. 5 grams every three hours will aid in maintaining your muscle mass while in a cutting phase.

Resistance Training

Lift Heavy and Prioritize Compound Movements

Strength training remains a vital component of muscle preservation. Focus on lifting heavy weights and prioritize compound movements such as squats, deadlifts, bench presses, and rows. These exercises stimulate multiple muscle groups simultaneously, promoting muscle retention.

Consistency Is Key

Maintain a consistent resistance training routine throughout your cutting phase. Aim for three to four sessions per week, ensuring that you target all major muscle groups.

Cardio

When in your cutting phase fasted cardio works best. When you wake up do your cardio first thing. 30 to 45min will work wonders if done with a proper diet. Keep your self hydrated. Drink at least 1 gallon of water per day.  

Adequate Rest and Recovery

Importance of Sleep

Adequate sleep is often underestimated in its role in muscle maintenance. During deep sleep, your body undergoes crucial repair and growth processes, making it essential for preserving muscle mass.

Manage Stress Levels

High-stress levels can lead to muscle breakdown. Practice stress management techniques such as meditation, yoga, or deep breathing exercises to keep cortisol levels in check.

Monitor Your Progress

Track Your Macros

To ensure you’re on the right track, monitor your macronutrient intake closely. Keep a food diary or use smartphone apps to track your daily protein, carbohydrate, and fat intake.

Regular Assessments

Regularly assess your physique and progress. Adjust your calorie intake or macronutrient ratios as needed to maintain muscle and achieve your desired level of leanness.

Conclusion
Maintaining muscle during a cutting phase is achievable with the right strategies. By setting the right caloric deficit, prioritizing protein intake, engaging in consistent resistance training, focusing on rest and recovery, and monitoring your progress, you can attain the lean and muscular physique you desire.

FAQs

Can I still build muscle while in a cutting phase?

    • Building significant muscle while cutting is challenging, but you can maintain and define existing power with the right approach.

Should I do cardio during a cutting phase?

    • Incorporating cardiovascular exercise can help accelerate fat loss, but it’s essential to balance it with resistance training to prevent muscle loss.

What role do supplements play in muscle maintenance during cutting?

    • Supplements like branched-chain amino acids (BCAAs) and creatine can support muscle preservation, but they should complement a well-rounded diet and training regimen.

How long should a cutting phase last?

    • The duration of a cutting phase varies depending on individual goals and starting points but typically ranges from 8 to 16 weeks.

Is it normal to experience muscle soreness during a cutting phase?

    • Muscle soreness can occur, especially if you change your workout routine. It’s a common part of the muscle-building and preservation process.

Incorporating these strategies into your cutting phase will help you achieve your desired physique without sacrificing your hard-earned muscle mass. Remember that consistency and patience are key to success in your fitness journey.

If you want more exercises to add to your routine, supplement tips, or just a go-to source for everything in the fitness world, join our mailing list and keep checking back in for pro level advice at Bodybuilding Inner Circle, the pro bodybuilding blog.

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Bulking and Cutting Diet Plans for Beginners: A Comprehensive Guide

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Supplements for Successful Bulking and Cutting

Jake Anderson

Jake Anderson

Jake Anderson is a Personal Trainer and Prep Coach from California USA. He gives easy to understand advice on Bodybuilding and fitness.

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