How to Lose Fat Without Losing Your Muscle Gains | Ep 457

You spent months building muscle, and now you're ready to cut. Or you're on a GLP-1 medication and losing weight but not sure how much muscle your'e also losing.

Without getting 3 things right, roughly 25% to 40% of the weight you lose can come from lean tissue.

Tune in to learn what they are!

Join Eat More Lift Heavy, a 26-week coached program where Phase 2 guides you through exactly this transition, from building to cutting without losing what you built: eatmoreliftheavy.com

Track your nutrition with MacroFactor using code WITSANDWEIGHTS for a free two-week trial

Timestamps

0:00 - Muscle loss during a cut
6:31 - Rate of loss and lean mass
9:56 - Protein during a fat loss phase
13:12 - Per-meal protein over 40
15:01 - Sleep and body composition
17:08 - Eating more and lifting heavy
18:36 - Rate of loss and protein targets
21:25 - Training volume and intensity
23:57 - Diet breaks and refeeds
27:04 - GLP-1 body composition research
33:16 - Bonus: 50g protein meal for low appetite

💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.

📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.

👥 Join our Facebook community -  For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.

👋 Ask a question or find Philip Pape on Instagram