How to NEVER Lose Muscle Mass During a Cut (6 Rules)

Gaining muscle is hard work and It takes time, consistency, proper programming, and dedication day in and day out to build.

Guys who have put in the time to build muscle know this, and the idea of losing even an ounce of their hard-earned muscle is anything but comforting.

The problem is that most guys don't just want to be huge and muscular–they want to be lean, shredded and have a visible six-pack.

There will come a time when you need to cut body fat so you can show off the muscle you've built through your hard work and commitment to the gym.

The good news is that the science behind losing weight is simple.

The First Law of Thermodynamics that states energy in minus energy out equals a change in energy and here’s how that relates to fat loss.

Calories minus body processes and activity results in a Change in weight loss or weight gain.

The problem is that weight loss doesn't just account for fat; it also includes weight loss from lean tissue.

As stated earlier, the last thing we want is to lose muscle and we want the majority (if not all) of our weight loss to come from fat.

Because of this, our goal should not be to lose weight but rather lose body fat and improve body composition.

Luckily, there are 6 steps you can take to maintain muscle while cutting fat to help you achieve the ripped look most guys are after.

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[Endvira]

1. keep lifting weights
2. lift heavy
3. no extreme caloric deficit (not under 75% maintenance)
4. eat enough protein (min 1.5g/kg)
5. take dietbreaks (1week where u eat normally so ur body wont slow down)
6. dont do TOO much cardio

[tomaslogi]

1. keep lifting weights (1:18)
2. lift heavy (1:53)
3. no extreme caloric deficit (not under 75% maintenance) (3:03)
4. eat enough protein (min 1.5g/kg) (4:15)
5. take dietbreaks (1week where u eat normally so ur body wont slow down) (5:04)
6. dont do TOO much cardio (6:11)

[jamessalis]

Wow, thanks. I feel like this video was written for me. I can see that I've reduced my calories too low and reduce fat too much. I will reintroduce healthy fats such as avocados and eggs back into my diet. I'm losing weight but I see that I'm also losing muscle. I will try this approach outline in this video. Interesting, I used to watch these videos with the other two brothers. I assume the new guys in this video are related to the other two that don't do videos anymore. It'll be interesting to find out what happened to them, as I enjoy also watching them in the videos. Thanks for good content.

[That_CopDude]

Much love coach aj,






The channel might be a tad bit different, I still appreciate the work you’ve been putting in on here. Because it would be extremely difficult to replace the og bros of MM, but you’re doing pretty good with the content.




Much love & respect to Alain and Coach Aj.

[sunflowerkidworld]

THIS is the video I was looking for. Thank you. Subscribed 🎉

[zeryabkhaisori]

Ur videos r so simple and awsome. Time effective and quality of content

[bigpicturegains]

Solid advice 👍
I find much of this to be true for myself.

[codinginflow]

Cutting down to a low bf % is not that hard for me. However, once I'm below ~12% my appetite goes through the roof and I'm constantly hungry even though I eat very filling food, tons of veggies and fiber, and even use thickening agents like Xanthan Gum. And I eat ~3000 calories/day when I'm not cutting. It only goes away once my bf % rises again. Any tips on managing hunger AFTER a cut?

[Stenaldo]

I created a full body workout (3 times per week or 2 times depending if I have a football match) and hoped to get some feedback, please keep in mind I have never been to the gym before.
Because I play football/soccer I wanted to emphasize the legs. Also I don't like to do excersises where you have to lift weights above your head because I am going to the gym alone and I dont like squads because of previous injury.

Here is the workout

Warm up:
Running

Excersices (in order):
Dips
Leg press
Lat pulldown
Hamstring curl
Lateral raises

Cooling down:
Running

Should I add/remove/change excercises?
All feedback is appreciated thank you 🙏

[anazlem]

Thank you so so much this was very helpful ❤❤🙏

[RedeemFit]

This is a Great video. It’s good to focus on the anatomy side of Fitness. Most people abandon biceps, but focus on other muscle groups, but I try to look as proportional as I can. Of course some muscle groups are bigger by default, I’m just saying it’s best to enhance every muscle as much as possible to balance everything out.

[theruthlesstone]

Funny how channel just likes some people comments the ones that really don’t matter but doesn’t answer the comments that people actually need help with what a great channel. “Channel of the year award goes to this one” 😂😂😂

bro they're both jacked and smart...reading science papers

[bigpoppasmurf]

This answered so many questions I always had.🙂

[PurpleBeltKitchen]

Always great content! Thanks from France!

[Jay-vlrv]

I’m 211lb 5”8.5. I’ve tried using calorie calculators and they all say different calories amounts for maintaining.

I’m trying to cut, please help me find out how many calories i need. Currently taking in 2600 but to me i feel no difference

[marissag]

I appreciate the advice but why are these videos always addressed to guys? Women lift too you know...

[abhijitdeore]

Best video sir, nice information provided, very helpful

[gbegaming]

Hey I need some advice. I have been on a bulking phase for about 3 months and I have been gaining weight. This weight has only been about 5-7 pounds. I am a distance athlete that performs about 65 miles of intense cardio a week. Bulking has been a difficult process but I'm ready to start cutting. How do I cut properly without digging into my athletic performance and causing a major energy/muscle loss. I eat well but I'm not sure what kind of calorie deficit I should be enduring. 5"10, 155-157lbs. 20 years old.

[donatelladepatre]

Not too much cardio is essential as well as maintaining protein intake at, 2grams for kg minimum 👩🇮🇹