How to Avoid Muscle Loss During a Cutting Phase
When you’re planning on getting leaner, your goal is to shed that stubborn fat and build on your hard-earned muscles for a more shredded look. Unfortunately, losing muscle is also a possibility, but there’s good news, too. Taking the right approach during this stage is crucial for holding onto those muscles while trimming down that fat.
Let’s understand the entire process and how to avoid muscle loss during a cutting phase.
What is a cutting phase?
A cutting phase is a period in your fitness journey where the focus is on reducing body fat for a leaner, more defined look rather than just building muscle (bulking). The process involves creating a calorie deficit i.e. consuming fewer calories than your body burns. The real challenge, however, comes when your body sometimes breaks down muscle tissue for energy if it doesn’t receive enough fuel and/or recovery. That’s why cutting phases are a tricky situation which requires a balance between nutrition, training, and recovery to ensure that you never sacrifice your muscle for fat loss.
How to avoid muscle loss
Avoiding muscle loss during a cutting phase comes down to three main pillars: maintaining strength training, consuming enough protein, and avoiding an overly aggressive calorie deficit.
Strength train regularly: Continue lifting weights at the same intensity as you did while bulking. This signals to your body that your muscles are needed and should be preserved.
Prioritize Protein: Protein is the building block of muscle. Aim for at least 1.6 - 2.2 grams of protein per kilogram of body weight daily to support recovery and growth, even in a calorie deficit.
Avoid Extreme Dieting: Drastically slashing calories might speed up weight loss initially, but it increases the risk of muscle breakdown. Instead, aim for a moderate calorie deficit (around 20-25% less than your maintenance calories).
Get Enough Rest: Recovery is just as important as training. Quality sleep and rest days help your muscles repair and adapt during this phase.
What to eat during a cutting phase?
Your cutting phase diet should be high in protein, moderate in healthy fats, and rich in nutrient-dense carbohydrates.
Protein sources: Chicken, turkey, lean beef, fish, eggs, tofu, Greek yogurt, and protein powders will help maintain muscle mass.
Healthy fats: Avocados, nuts, seeds, olive oil, and fatty fish keep hormones balanced and support overall health.
Smart carbs: Opt for complex carbs like sweet potatoes, oats, quinoa, brown rice, and vegetables to fuel workouts and maintain energy levels.
Micronutrients: Include a variety of fruits and vegetables for vitamins, minerals, and fiber to support your metabolism and recovery.
Meal timing: Distribute protein evenly throughout the day and have a balanced meal or snack post-workout to aid recovery.
Hydration is equally important - muscle tissue is 75% water, and dehydration can hinder both performance and recovery.
Supplementing with hydrolyzed whey protein can also help. Dymatize ISO100, a fast-absorbing hydrolyzed whey protein isolate, is excellent post-workout choices to deliver amino acids quickly and kickstart recovery.
Exercise plan for cutting phase
Your workout routine during a cutting phase should combine resistance training to preserve muscle with cardio to help burn calories and enhance fat loss.
Resistance training: Continue focusing on compound lifts like squats, deadlifts, bench presses, and pull-ups. Keep your training intensity high by working in the 6-12 rep range for most exercises. Avoid drastically lowering the weight you lift, as this can signal to your body that the muscle isn’t needed.
Cardio: Incorporate moderate cardio sessions 2-4 times a week, to increase calorie expenditure without overtraining. High intensity interval training (HIIT) can be particularly effective for fat loss while preserving muscle.
Progressive Overload: Even while cutting, aim to maintain or slightly increase strength over time. This helps ensure you’re keeping muscle stimulated.
Recovery & Mobility: Stretching, foam rolling, and active recovery days can reduce muscle soreness and keep you training effectively.
A cutting phase doesn’t have to mean losing the muscle you’ve worked so hard to build. By keeping your calorie deficit moderate, eating enough protein, and sticking to a well-structured training plan, you can achieve a lean, defined physique without sacrificing strength. Remember - cutting is about refinement, not punishment. Approach it with patience, consistency, and the right strategy, and you’ll reveal the results you’ve been working towards.
