Preserving muscle mass during a fat loss phase is crucial to maintain strength, support metabolism, and achieve a healthy body composition. Here are some strategies to help you preserve muscle mass while losing fat:

1. Adequate protein intake: Protein is essential for muscle repair and growth. Aim to consume around 0.7-1 gram of protein per pound of body weight per day. Include sources like lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins.

2. Resistance training: Continue with strength training exercises during your fat loss phase. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench press, rows, and overhead presses. Aim for 2-3 days of resistance training per week.

3. Progressive overload: Gradually increase the intensity of your workouts by adding weight, increasing repetitions, or reducing rest periods. This will help stimulate muscle growth and adaptation.

4. Prioritize strength over cardio: While cardiovascular exercise is important for overall health, excessive cardio can potentially lead to muscle loss. Focus on maintaining strength training as your primary exercise and include cardio in moderation.

5. Eat a slight calorie deficit: To lose fat, you need to create a calorie deficit. However, it’s essential to maintain a slight deficit rather than a drastic one. A moderate deficit of around 300-500 calories per day can help you lose fat while minimizing muscle loss.

6. Time your nutrient intake: Consume a balanced meal or snack containing protein and carbohydrates within 1-2 hours after your workout to support muscle recovery and glycogen replenishment.

7. Monitor progress: Regularly track your body composition changes, such as muscle mass, fat mass, and overall weight. This will help you adjust your approach as needed and ensure you’re on track.

If you are feeling stuck with your nutrition, schedule a meeting with Noah Renz.