- consider priorities, if you’re dieting to look better, focus on that and treat strength as a secondary goal. You can limit strength loss but not eliminate it completely
- if you’re competing in a strength sport, diet for purpose (weight category/wilks)
- set calories as high as possible while still losing between 0.5-1% of bodyweight per week on average
- keep protein between 2.5-3g/kg bodyweight
- keep carbs as high as possible without dropping fat below 20% total calories
- keep training as it was before the deficit for as long as possible, as recovery becomes an issue, look to lower total tonnage over the week by adjusting frequency, volume or intensity of each movement
- Preserve training quality.
- Keep workload high.
- Don’t allow BMR to be down-regulated to a point where your calories are too low and training suffers.
- Think of strength as a maximum potential, and your current performance as your condition with respect to that potential.
- You don’t primarily lose strength, you primarily lose condition (due to reduced performance).
- The more weight you lose, the more real strength you will lose.
- The lower your bf% when you start, the more real strength you will lose.