1. Keep lifting heavy Strength training is the main signal to retain muscle. 2. Don't crash your calories Aggressive deficits increase muscle loss. 3. Prioritise protein daily ~1.6-2.2 g/kg protects lean mass. 4. Eat carbs around training Carbs reduce muscle breakdown and support performance. 5. Maintain training intensity Volume can drop - intensity shouldn't. 6. Get enough sleep Poor sleep increases cortisol and muscle loss. 7. Keep steps reasonable Excess cardio low calories = catabolism. 8.