-Diablo's Journal, 18 June 2021

Preventing muscle loss while losing fat. Nutrition strategies:

1.) Keep protein above minimal levels.
1g/lb per day if you want to be extra sure

2.) Keep your deficit smaller
Anything over 500 cals per day is a calculated risk

3.) Keep your diet shorter
Anything shorter than 8 weeks, especially with above, is very low risk
Anything much longer than 12 weeks is a calculated risk
If you need to lose more fat, take a 2/3 to 1x maintenance phase between diets

4.) Keep your meal frequency at or above 4
3 meals per day is low risk, but 4+ is very low
2 and under is not a serious attempt at muscle-loss mitigation
Time meals equidistantly, spread protein and cals roughly evenly

5.) Leave as many carbs in as you can
Cut fats instead of carbs to generate deficit
Don't eat so much protein that your carbs have to be artificially low
Especially have carbs in pre and post workout meals if nowhere else

6.) Don't drop fats too low
Below 0.3g per lb is probably a bit of a risk for naturals
But most values much higher than 0.4 per lb are best traded off for more carbs

7.) Keep activity high
Lift more, do more cardio, or just be more active

8.) Don't slash tons of calories upfront
If you're on track for weeks with your current cals...don't get greedy...stay with it

9.) The leaner you get, the harder muscle retention is
Just make sure you're being realistic
Abs and veins but wonder why strength goes down when you cut...

https://www.youtube.com/watch?v=6anqjx7i_go

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3749 kcal

Fat: 178.37g | Prot: 246.48g | Carb: 332.89g.   Breakfast: American Dream Nut Butter Monster Cookie, Bumble Bee Spicy Thai Chili Seasoned Tuna, Apples, Quest Chocolate Chip Cookie Dough Protein Bar, Giant Food Bananas (Large), Grapes (Red or Green, European Type Varieties Such As Thompson Seedless) , Fairlife Nutrition Plan Vanilla. Lunch: M&M's Fudge Brownie (Package), M&M's Crispy M&M's (Package), Dannon Light & Fit Greek - Vanilla, Blueberries. more...