Nutrition

Protein, Deficits and Keeping the Strength You Built

21 March 2026 · 6 min read

A deficit of roughly 0.5–0.75% of bodyweight per week preserves performance for most trained clients.

Aim for 1.6–2.2 g of protein per kilogram of bodyweight, distributed across the day.

Maintain intensity in the gym; reduce volume before you reduce load.

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