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How do I cut weight but keep my muscle?


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  • 1 month later...

It would be easier to make guesses if we had more information, but I'll give it a shot.

The following is what I've learned from studying,  and my own experience with my own body. Your mileage may vary.

What you want to cut out if you want to lose fat and water, and gain muscle, is most of your carbs. Most of us have a high carb diet, and carbs (especially if you eat carbs and fat at the same time) will create fat.

Protein is very helpful when you're working out. Your body needs more protein when you run or do weights or swim and so forth. Meat is an obvious source, but amaranth and buckwheat contain all eight essential amino acids. Amaranth also has three times the calcium of milk and millet has 15% protein, plus it's high in vitamins and minerals. Quinoa is supposed to impart energy and strength, as well as having a lot of nutrition and minerals in it.

I hope this helps.

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  • 1 year later...
  • 1 year later...

Do you want to lose weight while maintaining your muscular mass?

Yes, you do.

One of the main aims of most people you see sweating next to you in the gym is to lose weight. If you want to show off the physique you've worked so hard to achieve at the gym, you'll need to get rid of the layer of fat that's likely hiding it.


  • Cutting is a word for "cutting down" on body fat in order to make your muscles more noticeable. You slim down by modifying your diet to maximize fat loss while continuing to exercise to build muscle. While it is possible to grow muscle while losing body fat, the more realistic goal is usually to keep it.


  • You must burn more calories than you consume in order to reduce weight and fat. Every diet that permits you to lose weight does so by causing a calorie deficit.

Counting Calories

  • To calculate your average daily caloric intake, keep track of your food intake for a week, tally up the calories, then divide the amount by 7 to get your average daily caloric intake.


  • During a reduced diet, protein is the most important macronutrient. Protein is used by the body to produce muscle and organ tissue.
  • Even when cutting, the combination of weight training and protein is powerful enough to develop muscle.

Fat and Carbohydrates

  • Carbohydrates and fats are the primary sources of energy in your diet. Of course, on a reduced diet, you won't have enough energy to meet all of your needs.
  • As a result, your body is compelled to draw on its fat reserves to ensure that you have adequate energy for your everyday tasks.


  • Fat is a necessary nutrient. You won't be able to entirely remove it. To stay healthy, you need fat in your diet.

Examples of Good Food Sources

  • Lean fish
  • Seafood (shrimp, scallops, oysters, lobster, crab, and clams)
  • Eggs
  • Skinless turkey breasts and chicken breasts
  • Protein powder, like whey, casein, or soy
  • Lean beef, pork, and veal

Do cardio

  • cycling
  • running
  • boxing
  • soccer
  • basketball
  • volleyball

Increase intensity on Workout

  • To challenge yourself and burn calories, increase the intensity of your workouts.
  • To properly gain strength, you must press your muscles to their maximum capability during your workout.

Strength training should be done twice or three times each week. This could be a mix of the following:

  • weightlifting
  • bodyweight exercises
  • resistance band exercises

The more calories you expend, the more calories you require to control your weight and fat percentage. My best friend, an Iron Orr Fitness personal trainer, gave me the following advice about "How to cut without losing muscles."

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