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How much muscle loss is normal during a cut? Looking for tips to minimise it

TrainingHard

TrainingHard

45m started calorie deficit since new year. Not looking to crash diet, been in a reasonable deficit (400 to 500 calories). Consuming 180gms of protein every day.

Started at 90kgs now at 84kgs.

My scale showed muscle mass of 68kgs on 2nd Jan and now it’s 66kgs. This means about a third of my weight loss came from muscle.

Obviously these scales have their limitations but is this an acceptable loss?

Appreciate if anyone can share personal experiences
 
I would say some muscle mass loss is normal unless your diet, exercise, rest (and possibly genetics too) are absolutely spot on!
In my experience this could range anywhere from 20-40% of your weight loss. So 33% isn’t completely out of range.
How abt going back to maintenance for a couple of weeks then getting back to it again?
Also you may want to get your body fat % checked through a proper bioimpedence test than those scales!
 
I would say 10-25% muscle loss is possible range during a cut. So you may have lost a bit more.

I suggest the following:

Prioritise lifting heavy
Add creatine (if you are not taking already)
Get 7–9 hours of sleep
Consider diet breaks or refeeds
 
TrainingHard said:
45m started calorie deficit since new year. Not looking to crash diet, been in a reasonable deficit (400 to 500 calories). Consuming 180gms of protein every day.

Started at 90kgs now at 84kgs.

My scale showed muscle mass of 68kgs on 2nd Jan and now it’s 66kgs. This means about a third of my weight loss came from muscle.

Obviously these scales have their limitations but is this an acceptable loss?

Appreciate if anyone can share personal experiences
Click to expand...
You have taken the weight loss slowly, which was the right way to retain your muscle. You have kept up the training and protein intake too, this is a big help to retaining your muscle! You have lost 6kg - 13bs in as many weeks, which is perfect to retain the muscle you have. I think you have progressed well and doubt you have lost muscle at all, the scales aren't perfect.

According to experts - You keep the weight loss to 2lbs or less a week to retain your muscle. Over 2lbs and you will lose muscle!
 
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