https://www.urbansplatter.com/....2026/10/how-to-prese
Preserving muscle during an aggressive caloric deficit requires three non-negotiables: a protein intake of at least 1.6 g per kilogram of bodyweight daily, consistent progressive resistance training at least twice weekly, and a deficit that does not exceed roughly 25 to 30 percent of maintenance calories for more than a few weeks at a time.
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