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Preserving muscle while losing last 20lbs

OK, I’m about halfway to my initial goal weight.

I say initial because once I hit it, I’m going to reassess whether I need to put on more muscle, lose some more fat, or a bit of both. But I’m not going to know until I get there.

I realize that some amount of muscle loss on a cut is *likely* inevitable. That being said, I do want to minimize it, because I’m anticipating that I’m going to want to put on at least 10lbs of muscle once I get there (as my current lean body mass).

So. . .been on 16 / 8 which has stretched into 18 / 6 with occasional OMAD. I was going to work in some extended 36 - 40 hour fasts. . .but I’m reconsidering this.

To preserve muscle I am doing HIIT workouts and supplementing with 50 grams of whey protein on top of my meal/s.

OK, here’s the dilemma. Seems the best time to dose the whey protein is immediately after my exercise. And I exercise at the end of my fast in a fasted state.

So, I can kind of continue to hit the gas on weight loss and do more of the 18/6 and OMAD windows. . .or . . . can do my workout at the end of the 16 hour fast window and then break the fast with a bolus of the whey protein.

That will likely be a longer runway to hit my goals. . .but that being said . . .I might arrive at the station in a lot better condition and be able to do phase 2 from a much better place.

Y’all have any thoughts on exercise, IF, retaining lean body mass, and protein supplementation?

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Answer

IMO, if you keep your protein intake up (0.8-1 g protein per 1 pound body weight or 0.8-1 g protein per centimeter in height) and keep doing resistance training, muscle loss will be minimal. I can’t say much about timing your exercise with your fast. I exercise after my window and when I have tons of energy.

I follow Jeff Nippard for science based food and exercise advice. He has these videos: “Can You Build Muscle In a Calorie Deficit / Lose Fat In a Surplus?” and “How To Prevent Muscle Loss When Dieting”

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