- Fat loss and performance don’t go hand in hand. During the cut, you’ll likely see a drop in performance. However, this drop is only for the time being. Trust the process, you’ll get it back.
- If performance is a priority, then cutting aggressively may be a good option. This will allow for less time spent dieting, while getting as much ‘work done’ within a realistic timeframe.
- The best macro split in this scenario should probably include about 1-1.2 g/lbs of protein, 0.3g/lbs of fats, and as much carbohydrate as you can fit into your remaining calories.
So you want to maintain muscle mass, keep performing at a high level, AND lose fat?
Then listen up, because there’s some good news and some bad news.
Do performance and fat loss go together?
Can you maintain muscle mass if you cut aggressively?
- The longer you cut, the more the metabolism slows down.
- Less time spent dieting means more time for optimal performance and muscle gain.
- It’s relatively easier to adhere to, because the finish line is relatively soon.
Combining fat loss, muscle, and performance
Best macro split for cutting
Most important macros to maintain muscle and performance
- Consuming carbs before training can help you get as much out of your workout session as possible.This in turn will allow you to still send the signal of “We need to hold onto these muscles”.
- It’ll help you recover and replenish glycogen stores, which is your main fuel tank.
- Eating carbohydrate spikes insulin, which acts as a shut-off switch for cortisol. This can be a great way to get you back into the rest/digest state after training. This is crucial for recovery and muscle maintenance.