Cutting without losing muscle

How bodybuilders diet down and keep their size.

The plan

Deficit for ~0.5–1% bodyweight loss per week
Protein at 0.8–1.1 g per lb
Keep training heavy; reduce volume slightly if recovery suffers
Add cardio gradually rather than all at once

Contest-prep basics

Contest prep is a long cut (often 16–24 weeks) to very low body fat, followed by peak week tweaks to water and carbs. It's demanding — a slow, planned approach and a coach help a lot.

Key takeaways

Slow and steady preserves muscle.
Protein high, lifting heavy.
Add cardio in small steps.

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General education only — not medical advice.