There’s no doubting that naturally building quality muscle takes time.
A lot of time.
To be honest, if you’re able to gain 15-20lbs of muscle in your first year of lifting, then you likely had a coach or smart training partner who understood how this all works.
Most people look the same year after year.
So there’s nothing worse than working your face off in the gym just to lose all your muscle mass by dieting.
Fortunately, you can avoid this by doing these two things:
1. Track your calories
2. Maintain or gain strength
You’ll want to track your calories so you know you’re not eating too little or too much.
500 calories below what your body needs per day will help you lose fat without losing much strength.
For example, I usually burn about 2,600 calories per day on average, so during my diet I’m eating 2,100 calories per day.
I simply track everything I eat in MyFitnessPal as accurately as possible.
The results have been great so far.
As for maintaining or gaining strength, do your best to lift the same weight for the same reps throughout your diet.
If you can increase your strength, even better.
I highly recommend following and sticking to a proven strength program like Wendler 531 or the Warrior Shredding Program by Kinobody to maximize this point.
This will help you maintain as much muscle mass as possible while you’re leaning out.
And if you’re looking for more help with training and nutrition, then sign up for my emails and get The Guide To Gains for free here: