Blog · 3 posts
Nutrition for lifters
Maintenance, cutting and bulking with numbers you can check: protein, rates of change, weigh-ins, measurements and when to switch phases.
Posts
Can you build muscle on a cut, and how long does it last?
Yes, if the deficit stays small and protein stays high. Trials of four to about eight weeks show lean mass rising on a cut. Here is what keeps it going, what ends it, and how to see it in your log.
Answer · 5 min · November 1, 2026
How fast should you lose weight on a cut without losing muscle
An 85 kg lifter cutting at 0.5 to 1 per cent of body weight a week loses 0.425 to 0.85 kg on a deficit of 470 to 930 kcal a day. Here is how to pick a pace inside that range and check it against the scale.
Guide · 9 min · October 31, 2026
Protein for lifters: how much per kg, per day and per meal
A 100 kg lifter needs about 160 to 220 g of protein a day while gaining or maintaining, and more on a cut. Here is where each number comes from, how to split it across meals, and what the research does not settle.
Guide · 10 min · October 30, 2026