How to Maintain Muscle Mass in a Caloric Deficit On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit. They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB. Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others. For more info on our programs head over to our website here Check out our Instagram page where we post tonnes of useful info here 00:02 Introduction and Casual Conversation 00:45 The Importance of Maintaining Muscle Mass in a Deficit 01:38 Role of Resistance Training in Muscle Mass Maintenance 04:05 The Significance of Protein Intake 06:45 Balancing Macronutrients for Optimal Muscle Maintenance 12:26 The Impact of Calorie Deficit on Muscle Mass 17:45 Combining Diet and Exercise for Effective Weight Loss 19:49 Discussing Potential Substitutes for Resistance Training 19:52 The Importance of Creatine and Omega Threes 20:27 The Role of Vitamin D in Maintaining Muscle Mass 21:07 Exploring the Efficacy of HMB 22:29 The Impact of Food Quality and Green Powders 24:12 The Crucial Role of Sleep in Muscle Mass Maintenance 26:35 The Influence of Nutrition on Sleep Quality 29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance 31:41 Wrapping Up and Looking Forward Hosted on Acast. See acast.com/privacy for more information.