Energy balance
To maximize lean body mass retention during caloric restriction, natural bodybuilders should aim for a weekly bodyweight loss rate of 0.5% to 1%.
Set your weekly weight loss target between 0.5% and 1% of your current bodyweight. If you weigh 200 lbs, aim to lose 1-2 lbs per week. This rate maximizes the likelihood that the weight you lose comes from fat rather than muscle. If you are already very lean, you may need to lose weight faster, but be aware that the risk of losing muscle increases as you get leaner.
Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention.
Why this rating
Based on multiple human studies comparing weight loss rates (0.5kg vs 1kg/week) showing greater strength and testosterone preservation at slower rates.
Source
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
Eric R. Helms et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/1550-2783-11-20
More from this paper
- Natural bodybuilders in contest preparation should consume 2.3-3.1 g/kg of lean body mass per day of protein to maximize lean body mass retention.Good
- Creatine monohydrate, caffeine, and beta-alanine are the only popular supplements with beneficial effects relevant to natural bodybuilding contest preparation.Good
- Eating three to six meals per day with 0.4-0.5 g/kg of protein in meals surrounding resistance training likely maximizes theoretical benefits of nutrient timing, but alterations in timing and frequency have little effect on fat loss or lean mass retention.Moderate
Related findings · Energy balance
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- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
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