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Your three non-negotiables for muscle preservation: High protein intake — 1.6-2.2 g/kg body weight daily, every single day Consistent resistance training — 2-4 sessions weekly with progressive overload Reasonable weight loss pace — 0.5-1% body weight per week maximum Do these three things consistently, and you'll preserve the vast majority of your muscle mass while losing fat

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But that doesn’t mean you shouldn’t stay mindful of your macronutrients