To lose fat while retaining muscle, combine a slight calorie deficit with high protein intake and consistent heavy lifting to maintain muscle signaling. Expect an initial reduction in size due to water loss before achieving a sharper leaner appearance
Too many guys drop their lifting weights and start doing 20+ reps when cutting then wonder why they lose size Keep the intensity heavy
That reality check is so important The flat look in week three always makes people panic and quit You have to push through that stage
What is your go-to protein target per pound of body weight when you run a deficit
This should be stickied at the top of the forum Simple no BS advice that actually works
don’t forget sleep If your recovery drops during a calorie deficit your heavy lifts will stall out fast
You aren’t losing muscle in the first two weeks you’re just losing glycogen and water Stick to the plan