How to lose weight without losing muscle

How to lose weight without losing muscle 💪🏼
When it comes to losing weight, unless you're a beginner, muscle loss is inevitable.
However, it's really not as noticeable as you think, so you don't have to worry about becoming a twig as long as you have enough muscle.
If you want to lose weight, but you're too scared of losing muscle, then here's what to do to minimise as much muscle loss as possible!
👉🏼 High protein intake
A high protein intake will help you maintain muscle, keep you fuller, and help you lose weight as well. Most people will have around 0.7-1g of protein per lb of body weight, but I personally like to have mine around 1.2-1.5g per lb of body weight. This is just preference, but the benefit of a much higher protein intake during weight loss is that protein is the most satiating food source, and when it comes to a succesful fat loss phase, managing that hunger is key!
As for fats and carbs, I'll have 50-60 fats and dump the rest in carbs to fuel my workouts.
👉🏼 High training intensity
Keep training the exact same as you normally would. Keep training with high intensity, and keep trying to progress. The biggest mistake I made when I did my very first cut, was strip all the weight back and trained with very little intensity. If you can maintain your strength on a cut, then you should maintain a lot of that muscle.
👉🏼 Reset
Depending on how aggressive your cut is, don't cut for too long. Give your body a 2-4 week break. The most you'll gain is probably 1kg as long as your nutrition is on track. But taking a break will help reset your metabolism, refuel your body for training, and also gives you a mental break from cutting as well. And when you finally go back into a deficit, your weight loss should continue!
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[@infj1518]

Pinned 📌

[@l_eel_em]

Pinned 📌

[@Reppintimefitness]

💯

[@ManumaroTV]

How long did your Bulk last?

[@hallyacon2130]

Man pulled out the salt bae but he already sexier than the original

[@l_eel_em]

Bro.. 🥹🫶🏼

[@VioIetRamirez]

Lol frrrrr

[@tkdevlop]

TLDW: keep protein high in meals & don't stop workout

[@l_eel_em]

Dont stop working out hard* For some reason I thought cutting meant going light and dropping intensity back in the day and boy did i lose a lot of muscle 🤣

[@koolaids-man8668]

All the people with attention spans shorter than a female goldfish's weewee thank you greatly for your service

[@carlosthejakl8493]

When watching a 1 minute KZbin short is too much of an effort

[@himesh2006]

​@@carlosthejakl8493 Attention span lower than that of a squirrel.

[@christianthegrayt]

How do you cram In so much good advice Into such a short video?! ITS A GIFT!

[@l_eel_em]

I gotchu 😘😘

[@onethree6023]

You’ve got big things coming for you man, don’t let up. ❤️

[@l_eel_em]

Ayee thank you, appreciate it so much 🥹❤️

[@tsuanami]

"Big things coming for you"? 🧐

[@BabyDontHearnMeNoMore]

Yeah I’m coming for him but it’s not big bro it’s like 4 inches

[@JonathanMullany-fx1qh]

​@@BabyDontHearnMeNoMoreflaccid or erect?

[@BabyDontHearnMeNoMore]

@@JonathanMullany-fx1qh You’re supposed to measure it at it’s biggest, no?

[@alexandravictoria2678]

I haven't counted calories for years...have just started on 1600kcal strength training 5 days a week. 5ft 2 and 59kgs.. you're keeping me motivated 🎉

[@thymespianostudio5197]

Easy fix, I just don't have muscle to lose in the first place 😂😂

[@l_eel_em]

😭😂😂

[@morbidlyxobsessed]

Great content as always. Not having enough muscle is the hard truth I’ve learned after my first and second cut. I probably still have 3+ years of training ahead of me, till I’m even remotely close to my goal. But it’s all worth it + Training in a surplus is much more fun anyways ☺️

[@l_eel_em]

Thank you!! It is nice to see how much improvement youve made every time you cut, but yes, surplus is way more fun. Not only for training but the flexibility in foods 🤣

[@koan__23]

One of my favourite bloggers at the moment. Always leave with a smile after his videos.

[@l_eel_em]

🥹🫶🏼🫶🏼

[@RatedX29]

The salt bae I can get behind

[@l_eel_em]

😘

[@haz4854]

*literally* get behind all that cake 😮‍💨

[@VioIetRamirez]

BRO THE BEGGINING 🤯DAYUM

[@Trend_Alam]

Thank you for sharing most of your progress, you are awesome. Keep it up.

[@booperdooper9762]

I trust your advice so much, dude. Because a lot of it is speaking truths

[@emmanuelgutierrez113]

You got this, good luck on your competition

[@MikeJones-lp4ux]

Valuable advice! Thank you!

[@EddieRs-hf5qt]

holy wow, you are lowkey massive. Keep pushing 🙏🙏

[@l_eel_em]

Hehe appreciate it bro! 🙏🏼

[@StormHowl]

Thanks for this. I've been trying to lose weight and a little bit of muscle to help me out with calisthenics and boxing to help me hit a lower weight class. I don't like how much mobility I've lost from gaining weight. I'll just keep doing what I'm doing then.

[@someblaqguy]

Very well made and informative video

[@jesseeliasson6359]

That belly slap at the end 😂. Appreciate the advice I’ve never done a cut down to low bf % shooting for 12% but might go lower if I like what I see

[@DuantCool]

DAMN the first shot of those quads! I'm obsessed now 😁

[@priscillawallace]

I’ve learned so much from your videos, thank you for all the time and effort you put into this. You have made a huge impact on my life ❤️ I’ve learned more from you in the last year that I did struggling with my weight the last 10 years, keep the content coming!

[@l_eel_em]

That makes me so happy to hear!! 🥹❤️ Keep it up, im so proud of you !

[@lowbvll8969]

Nice to see a fellow Cambodian competing ❤

[@Tacbrovich]

man you're really getting your money's worth on some of these shots/clips. I must've seen them like 20 times

[@l_eel_em]

Hahaha glad you like them bro! 🫶🏼

[@Paulzpt]

I’m making much better progress now thanks to you encouraging me to take breaks.

[@l_eel_em]

Ayeee that’s im happy to hear that! Keep it up broski 💪🏼

[@akashsunil7464]

Man the last clip was so relatable teasing yourself by tapping your fat belly 😂😂😂

[@phenomyt4081]

Bro. I knew u were gonna be a succesful youtuber. Subscribed u a long time back. 😇more to come🔥. Keep going⭐️

[@l_eel_em]

Appreciate you my dude ❤️❤️

[@azpeitia86]

Damn bro I thought I was straighter than an arrow before u popped up on my feed....got some soul searching to do lol. But great advice!

[@skyeblue49]

Solid vid Bruv

[@l_eel_em]

Thanks shawty🫶🏼

[@dhavedneerputh8857]

Thanks man really needed those advice. Would also appreciate so more meal with low calories, high protein. Cutting is not easy especially if you're training hard!😢

[@bentleyphua7992]

could you please elaborate on giving your body a 2-4 week break and how it aids in cutting?

[@simplycomplex7300]

Wdym by break? Diet break? Training break?

[@Veritas__1]

​@@simplycomplex7300 He just said a break in the video

[@Red-eq7jf]

If you cut for a longer duration of time, your body will ”adapt” to those calories and you will need to eat even less than before. By giving your body a break with 2-4 weeks where you eat at maintenance, you give your body and mind time to ”reset” so you can go ham again after. (I think) hehe

[@EarthnAshes]

When he says "take a break" he specifically means a diet break. In this case, a break from Cutting. As Red said, the longer you maintain a deficit the more your body will adapt to that deficit and essentially will become far more efficient. Eventually your weight loss will slow because of this adaption, and if you want to keep the same rate youll have to start getting into a deeper deficit, and the adaption process rinse and repeat until you basically reach something entirely unsustainable. When you reach this platue it is healthier to simply step away from your cut and bump your calories back at maintanence or a small surplus (the usual recommendation is for every 6-10 weeks of cutting you return to maintanence for about half as long. So for example: 6 weeks cut, 3 weeks maintanence). Not only will it give your body more energy to work with, it will "reset" or jumpstart your metabolism so that, when you do go back into your cut, you can generally go back to the deficit you started with. I'm no expert though so if you wanna learn more try searching up Refeeds and Diet Break, it's very interesting! Hope this helps! :)

[@l_eel_em]

Exactly this! Thanks for writing that for me hehe 😘

[@Stenitz720]

Dude your physic is crazy 😮😮

[@bleepbloop5777]

Another tip: if you don’t mind playing the long term game, eat at maintenance or slight surplus calories once or twice a week to also reset your metabolism! 😁

[@l_eel_em]

That’s another good approach!

[@Wansixx162]

Damn those sunglasses go hard af

[@jayt8228]

“Too much protein is like loading water into a nerf gun” - some guy at my gym

[@vrfrenzy8451]

The difference from when you started to now is huge

[@j0hnwho]

LOL the napkin on the face and shirtless on the chair was the icing on the cake for me 😂

[@l_eel_em]

Eating noodles make me sweat 😭😂

[@LowLevelLemmy]

I’m just gonna keep commenting on every Lee vid I see even if I have nothing to say so I can keep getting them in my feed 🤣

[@l_eel_em]

😘😘😘

[@jabir5768]

Thanks for the video bro

[@l_eel_em]

Very welcome bro! 🙏🏼

[@chlorophyll1209]

what a beautiful way to honor your grandpa

[@akromawrath7353]

Great One Man 👏👍💪😁

[@l_eel_em]

Thanks bro!! 🫶🏼🫶🏼

[@placebo6628]

I'm now in a surplus I eat more than I need and do train my muscles. I hope by the time I do the cutting my muscles will show 😃

[@newzealandspotlightersasso9181]

Just the video I needed thanks bae 💋❤️❤️

[@l_eel_em]

Youre very welcome 😘

[@nickmatteo733]

Bro is that Batman with those crazy wings?

[@dabelechukwublessing6366]

Thank you so much 😊

[@l_eel_em]

🫶🏼🫶🏼

[@dialed2124]

Great video, just as a observer , would recommend working on your boulder shoulders some more . 👌🏻

[@nemannikfarjam9355]

The fact that ur legs r one lvl ahead of ur upper body gained my respect 🫡

[@Ashikababudr]

Inspiring

[@dhruvsesti9992]

Needed that so bad

[@kyoudaim603]

keep training with heavy weights & keep going till failure, keep protein intake high!

[@paoloborello2530]

Hi Lee! Really appreciate your channel. What app do you use for calorie tracking? I remember seeing it in an earlier short but can't find it anymore.

[@l_eel_em]

I use myfitnesspal! ☺️

[@DESTROJACK]

Nice cut at the end btw

[@l_eel_em]

Thanks bro! 🙏🏼

[@Sam_Stanton]

Fucking nailed it!

[@Thedarcyboys]

Thank you my man

[@kenglucktan8996]

Cool information

[@Gandi2000]

I felt the pain in that hack squat 😢

[@l_eel_em]

Every time 🥲🥲

[@JulieHiltbrunner]

So helpful. I’m not eating enough protein.

[@l_eel_em]

🙏🏼

[@user-jl2dw5br8b]

Hi Lee, can you speak Cantonese or mando?! Cheers my Asian brother 🎉:)

[@Idk-fj8is]

THOSE QUADS

[@l_eel_em]

💪🏼😤

[@toybb0619]

Damn lions lost the game and then benzino made a diss track wrong time my guy he going be pissed.lol

[@MrDrProfessorSir962]

Damn that cradler barely holding on 🥵

[@denisegallo9317]

Ur upper quad is stunning 😍

[@ThePinoyShinobi]

You mentioned diet breaks but how do you know when it is time to take a diet break?

[@tacatacamacarena7287]

high protein got it

[@noahmoss3615]

what do you think of arnold split. I love the supersets especially from pullups to incline bench

[@l_eel_em]

You can’t to wrong with it! If it’s a training split you enjoy, then it’s by all means stick to it! 👌🏼👌🏼

[@MoriohAnime]

Thank you and love 💙the anime figures

[@l_eel_em]

Haha thank you!

[@mindytaylor7659]

YAS KINGGGGG

[@l_eel_em]

🫶🏼🫶🏼

[@JoelMatee]

love you stud.

[@l_eel_em]

🫶🏼🫶🏼🫶🏼

[@anthonyguevara7577]

Should you combine both a deficit and cardio or can u get away with just a deficit

[@yashiroxo]

remember folks its just your body dysmorphia

[@bardeeaaaa]

I inevitably lose a lot of strength when cutting

[@Thomas-zt7dm]

I mean depends I lost very little strength when cutting then when I went back to maintenance gained almost all of it back in the first week

[@bardeeaaaa]

@@Thomas-zt7dm oh yeah for sure, it does come back way faster than earning it the first time

[@l_eel_em]

Yep losing strength is normal! Muscle loss mainly comes from spending too much time in that deficit where your body can no longer fuel training properly. But the best we can do is try and maintain that 👌🏼👌🏼

[@jesusdelarosa5238]

how would you measure the amount of time to give yourself for a cut before a break? depending on the weight goal?

[@dare_he_is]

What were your macros? I’m currently fluctuating around 197lbs-202lbs but I want to cut to 170lbs healthier than when I achieved that weight a few years ago

[@Mr.man712]

YEAHH BABYYY WOOO 🎉

[@l_eel_em]

🫶🏼🫶🏼🫶🏼

[@YapotVlog]

what is the body will use first the protien and fat that you just eat or the stored fat in your body?

[@devil2709]

DROP TGAT LEG RUTINE RIGHT NOWW

[@SleepyJoe408]

Build that foundation first Slaps gut 😂

[@ryuichihwang2495]

Damn that leg genetic

[@l_eel_em]

❤

[@annalisegallagher3547]

You said to take a cut break...how far into your cut can you take that break/how often if you're doing a more long term, slow paced cut?

[@joeschmoe2697]

Get an instant meat thermometer (if you don’t have one) so you can get a better cook on your steaks and not have them be so chewy!

[@30glynferrao44]

Hey , fan from Goa India , just wanted to ask if we gain back the lost muscle on a cut while we eat at maintenance after the cut ?

[@ich_paulenze]

When he said "Don't cut for too long. Give your body a 2-4 week break" what is it that I should take a break from?

[@diamondstarjames5576]

It's all about genetics, I'll always will have a 6 pax and have a muscular body

[@LeirbagFR]

So what should the cardio to weight training (hard) ratio look like ?

[@snowyexe]

what are some good low calorie high protein foods besides for lean ground chicken

[@ItzMeGoku.]

For me building muscle is waaayyy easier than losing weight lol I have 240 pounds of muscle but I fast to try to keep my body fat down but I still have 29% body fat im tryna get down to 23% at least

[@muramasaYT]

I‘m currently at 18 percent body fat, 86kg and 182 cm height and I‘m trying recomp (gaining muscle, losing fat) at the moment. Eating around maintenance (2500 kcal) and around 120g of proteins. So far I‘m not sure about my results but its probably just a matter of time. Does anyone have some tips or experience about this maybe?

[@dgooshe]

would you just reccomend eating at maintence calories for that 2-4 week break? or just below.. or just over? 🤔

[@isaafridi7146]

Take a look at Eugene Teo’s video on this. He recommends maintenance for 1/3 or 1/2 period of each cutting period (could be 2 or 3 cutting periods in total)

[@Giaa...]

Maintenance

[@l_eel_em]

Id go straight back to maintenance!

[@beepboopityboop]

papi looking fine as hell 🔥

[@l_eel_em]

Thanks bby 😘

[@Colombianbusiness]

1400 calories a day is crazy

[@user-yp9er5lj4b]

I wanna lose weight but retain my strength

[@scotthunter831]

Hey! What camera do you use for filming?

[@l_eel_em]

I use a sony a7c!

[@DistarBute]

so 2-4 week break in the middle of cut is a good thing? wow, have to try that soon...

[@alfonsorodriguez8050]

I need to know how many pounds you lost per week bc I feel like I’m cutting down a little to fast 😭

[@1mmemorial]

When you say take a break, how does that break go down, do you go back to eating same as before cutting or...?

[@MarloMartin-rj6ko]

Could you tell me the minimum grams of protein per pound necessary to guarantee the maximum possible muscle loss? I know you said 1.2 grams to 1.5 but what would be the minimum minimum that you would recommend? I don't have much money lol

[@MarijuanaGuy]

Fyi the harder you cut, the more protein you need to prevent nitrogen loss. Unless you wanna eat steak/chicken/beans for every meal for every day I'd recommend a slow, gradual cut

[@logantaylor6855]

I bulked too fast and feel fat. I wanna cut down my fat and then continue bulking but lean bulk

[@michaelcocoa9434]

Who eats steak 🥩 like that!? It’s so enjoyable! I only eat steak 2 times a weak to keep negative health effects away but yeah.

[@Abandex369]

There's barley any negatives to eating steak

[@absolutebuffoon1679]

I’m 6’0 165 but I’m cutting anyway, I’d rather look like a starving POW than keep love handles

[@l_eel_em]

😭😂

[@Adam-M1]

Agreed

[@hinatabot5394]

143gm protein daily I don't think my body will digest it