Nutrition
Cutting weight without losing strength
· 7 min read
Strength loss during a cut is usually a symptom of going too fast, not of the deficit itself.
Set the rate first
0.5–1% of bodyweight per week is the band where most people keep their lifts. Above it, sessions get worse quickly and the weight you lose stops being mostly fat.
Keep intensity, trim volume
Heavy work is the signal that tells your body to keep muscle, so keep the top sets. If recovery slips, remove sets from accessories rather than dropping the weight on the main lifts.
Know when to stop
Plan an end date. Twelve to sixteen weeks is plenty; beyond that, hunger, sleep and training quality all degrade. Spend a few weeks at maintenance before deciding whether to go again.
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