During a cutting phase, how can I retain muscle mass?

Hi Mel,

Yes, reduce calories/carbs gradually to avoid excess muscle breakdown at the outset of your diet.

Take essential amino acids (EAAs), not BCAAs before training. To read why, see this previous answer: Would you recommend taking BCAA's?

The other two big considerations are protein intake. You are probably already consuming a gram of protein per pound of your body weight (if not, you should start there) and this can be increased to 1.5 g pre pound depending upon how drastically you cut calories, how often and intensely you exercise, etc. High protein intake is certainly proven to help retain maximum muscle when dieting. It also keeps you feeling fuller, increases metabolic rate and increases the amount of calories burned during exercise. You should have a minimum of 2 whey protein shakes daily, as this will further decrease appetite and provide the most essential amino acids and especially leucine.

The last major thing you can do is take creatine (3 grams twice daily just before your highest-carb meals or shakes probably works best). Creatine also helps resist the loss of muscle when dieting and has the added benefit of improving your ability to train intensely - especially in the absence of enough carbs to fuel your workouts.

Just read your post on BCAA's, just ordered that so thanks.

Already having 3/4 shakes a day, and am having 3g of creatine twice a day on your previous recommendation.

I will slowly reduce my carb intake, cheers Mark!