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Episode 3512:
Christian Finn explains how to set up training, nutrition, and recovery so that muscle survives a calorie deficit. He recommends resistance training several times a week, a deficit of roughly 15 to 20 percent below maintenance, and enough protein to hold on to lean mass. He also points to research showing that short sleep shifts weight loss away from fat and toward fat-free mass.
Read along with the original article(s) here: https://muscleevo.net/calorie-deficit/
Quotes to ponder:
"As a general rule, aim for a calorie deficit somewhere between 15-20% below your maintenance calorie intake."
"Without enough protein, you'll find it extremely difficult to retain muscle mass, let alone gain any."
"Getting adequate amounts of rest is also critical when it comes to building muscle while losing fat."
Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day.
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