JDelage
Contributor
I've been succesful at cutting weight while maintaining strength (mostly), and I thought I'd share what worked with me.
For a start, my take on body recomposition is that you maintain muscle mass by lifting heavy weights while eating a lot of proteins, and you cut fats by decreasing calories. The trick is to find ways to combine that that is maintainable over the long term.
I have done a lot of experimenting, and here is the strategy that works for me:
1) Weigh everything and count calories.
2) Eat about 1g of protein per pound of bodymass (I'm a little below that but not much).
3) Stay below 2,000 cal per day (that will depend widely on your activity, etc).
4) Lift weights 3x a week.
5) Follow a broadly paleo diet.
The way I structure my food intake is that I eat one moderate meal a day, and I supplement during the day with baked chicken breasts, which fill me up for a long time and ensure I get plenty of proteins. I tend to cheat over the week end, but I cheat "carefully".
For a start, my take on body recomposition is that you maintain muscle mass by lifting heavy weights while eating a lot of proteins, and you cut fats by decreasing calories. The trick is to find ways to combine that that is maintainable over the long term.
I have done a lot of experimenting, and here is the strategy that works for me:
1) Weigh everything and count calories.
2) Eat about 1g of protein per pound of bodymass (I'm a little below that but not much).
3) Stay below 2,000 cal per day (that will depend widely on your activity, etc).
4) Lift weights 3x a week.
5) Follow a broadly paleo diet.
The way I structure my food intake is that I eat one moderate meal a day, and I supplement during the day with baked chicken breasts, which fill me up for a long time and ensure I get plenty of proteins. I tend to cheat over the week end, but I cheat "carefully".