How to sustainably lose fat while maintaining muscle | Peter Attia and Derek MPMD
Peter Attia MD・16 minutes read
Bodybuilders should aim for a gradual weight loss of 1-2 pounds per week to preserve muscle mass and avoid metabolic adaptation, hunger issues, or nutrient deficiencies associated with rapid weight loss. It is crucial to monitor calorie intake, make gradual adjustments, and focus on optimizing body composition for sustainable results.
Insights
- Bodybuilders often damage their endocrine system by using unsustainable methods to reach competition weight.
- Gradually reducing calorie intake by around 300 calories daily is crucial for bodybuilders to avoid rapid weight loss, metabolic adaptation, and nutrient deficiencies, aiming for a sustainable weight loss of 1 to 2 pounds per week.
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Recent questions
How do bodybuilders maintain muscle mass during competition prep?
Bodybuilders maintain muscle mass by starting with 1g of protein per pound of body weight in a deficit, gradually reducing calorie intake by around 300 calories daily, and switching to low-calorie protein sources like chicken breast or protein powders.
What is the recommended weight loss goal per week for sustainable results?
The recommended weight loss goal for sustainable results is around 1 to 2 pounds per week, achieved by gradually reducing calorie intake by approximately 300 calories daily to avoid rapid weight loss leading to metabolic adaptation and nutrient deprivation.
How should bodybuilders calculate their maintenance calories?
Bodybuilders should calculate their maintenance calories using online tools and adjust for a 300-calorie deficit to support weight loss while maintaining muscle mass.
What is the ideal macronutrient split for bodybuilders during competition prep?
The ideal macronutrient split for bodybuilders during competition prep is 40% protein, 40% carbs, and 20% fat to support muscle preservation and energy levels.
Why is it important for bodybuilders to monitor food intake meticulously during competition prep?
It is important for bodybuilders to monitor food intake meticulously during competition prep to track progress, ensure they are meeting their macronutrient goals, and gradually become intuitive with tracking to optimize body composition and performance.
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Summary
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Effective Bodybuilding Competition Weight Loss Strategies
- Bodybuilders often use unsustainable methods to reach competition weight, damaging their endocrine system.
- Bodybuilders carefully preserve tissue by avoiding huge deficits until necessary.
- Bodybuilders start competition prep at around 12% body fat, gradually reducing to 5%.
- Bodybuilders maintain 1g of protein per pound of body weight until competition week.
- Bodybuilders switch to low-calorie protein sources like chicken breast or protein powders.
- A sustainable weight loss goal is around 1% of body weight per week.
- Start with 1g of protein per pound of body weight in a deficit to maintain muscle mass.
- Calculate maintenance calories using online tools and adjust for a 300-calorie deficit.
- Aim for a macronutrient split of 40% protein, 40% carbs, and 20% fat.
- Monitor food intake meticulously, gradually becoming intuitive with tracking.
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Gradual Calorie Reduction for Optimal Weight Loss
- To optimize body composition, it is advised to gradually reduce calorie intake by around 300 calories daily to avoid rapid weight loss leading to metabolic adaptation and nutrient deprivation. It is recommended to aim for a weight loss of 1 to 2 pounds per week, monitoring the impact on metabolism and hormone production before considering adjustments like adding cardio or reducing calorie intake further.
- Abruptly dropping calorie intake, such as from 2,800 to 1,800 calories, may initially result in significant weight loss but can lead to unsustainable hunger, metabolic adaptation, and potential nutrient deficiencies. It is crucial to gradually decrease calorie intake, monitor weight loss progress, and avoid excessive cardio to prevent metabolic suppression and energy expenditure imbalances.
