In this episode of The Bodybuilding Dietitians Podcast, we break down how to actually hold onto muscle when you are in a calorie deficit.

We cover why perception of muscle loss is often inaccurate and why objective tracking matters before a deficit even begins. From there we get into how starting body fat percentage should influence your rate of loss, the research behind protein targets and why the commonly cited ceiling may undersell what leaner athletes actually need, and how carbohydrate distribution and peri-workout fuelling support training performance and indirectly protect lean mass. We also cover training volume management when recovery capacity is already reduced, and why sleep and stress are genuine muscle retention tools rather than optional considerations. We wrap up as always with what we learned this week.

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Links & Resources

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 

Website – https://www.thebodybuildingdietitians.com/

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en

Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 

Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en

Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en

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