It's that time of year again! We all want to get shredded for the upcoming summer but we also want to keep all of that hard earned mass. So lets discuss, argue, refute, and conclude with the latest science on muscle preservation.
In order to maximize muscle preservation while we are in a caloric deficit, we need to answer the following questions:
What does the ideal diet look like for retaining muscle on a cut? Does it involve carb cycling to put our body into ketosis once in a while? Does it involve a type of fast like IF in order to optimize hormone levels? What does the overall diet strategy look like?
What will our training look like? Should we add cardio? What type of cardio, high intensity like sprints or low intensity like walking at an incline and for how long? Will we add in high rep sets to our routine, replace our heavy sets all together, or ommit high rep altogether? Do we keep training each body part one day a week or do we convert to splits?
Lastly, what will our supplementation look like? What fat burner or ingredients help preserve muscle the most? Are BCAAs necessary? Here is a list of possible candidates:
Creatine
HICCA
PA
Whey and casein protein
HMBCA
Ferulic acid
BCAAs
Discuss...
In order to maximize muscle preservation while we are in a caloric deficit, we need to answer the following questions:
What does the ideal diet look like for retaining muscle on a cut? Does it involve carb cycling to put our body into ketosis once in a while? Does it involve a type of fast like IF in order to optimize hormone levels? What does the overall diet strategy look like?
What will our training look like? Should we add cardio? What type of cardio, high intensity like sprints or low intensity like walking at an incline and for how long? Will we add in high rep sets to our routine, replace our heavy sets all together, or ommit high rep altogether? Do we keep training each body part one day a week or do we convert to splits?
Lastly, what will our supplementation look like? What fat burner or ingredients help preserve muscle the most? Are BCAAs necessary? Here is a list of possible candidates:
Creatine
HICCA
PA
Whey and casein protein
HMBCA
Ferulic acid
BCAAs
Discuss...