How to eat/train during cut to maximize fat loss/minimize muscle loss

Nutrition Q&A [Moderated]
1

Jordan,

I’m 38, 5-11, 220 and have estimated 1rep maxes of 285/225/405. 37 inch waist. As much as I’d love to get more muscular and stronger, I need to get leaner. I carry a ton of fat around my waist. Yet, I am paranoid that going into a caloric deficit means adios to my hard fought gains, which is a tough mental hurdle to cross. A couple questions (apologies in advance if you’ve answered these numerous times before):

  1. At a calorie deficit and losing 1-2 pounds per week, is there a rule of thumb what percentage will be due to fat loss versus muscle loss? I know I need to lose fat, I understand I’ll probably lose some muscle in the process, but I want to maximize the fat loss/limit the muscle loss to the best of my ability.

  2. To that end, from a nutrition perspective, other than maximizing protein consumption, is there anything else I can do to maximize fat loss/minimize muscle loss during a cut?

  3. From a training perspective, how do you program during a cut? Heavy weights, lower reps? More frequent off days (or perhaps more–but shorter–training days?)? Or does it really not matter provided the consistency is there. Currently I train five days per week with each session containing a main lift or variation, a secondary lift, and accessory with working sets of around 5, 8 and 12 respectively for main/secondary/accessory.

Thanks

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2

Kfly,

  1. Usually 75% fat, 25% LBM, but very little of that LBM will be muscle if you’re active and getting enough protein.

  2. Not really, no.

  3. Nearly any program will do, provided it meets the current activity guidelines. I don’t really think programming needs to change when losing or gaining weight.

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3

Thanks for the quick response. Nice to get some peace of mind. What LBM am I losing if not muscle? Organ weight? Bone density? Just curious.

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4

Mostly water and stored glycogen.

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