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Celebrity Trainer Magnus Lygdback on How to Maintain Muscle Mass While Cutting

lean muscle
Magnus Lygdbäck on Retaining Muscle While CuttingGetty Images

If you want to lose fat and get lean, then cutting – or a calorie deficit – is a popular way to go. The problem? How to lose body fat while still maintaining muscle mass.

In his latest Youtube video, celebrity trainer Magnus Lygdbäck has revealed his method for overcoming this common problem and shares his thoughts on the importance of macronutrients when cutting and how he diets healthily. Here’s what he has to say.

‘There’s a few things that are key when trying to lose body fat, maintain muscle and stay healthy at the same time,’ says Lygdbäck. ‘Number one is that you need to be in a calorie deficit. There’s no other way. That means that you need to eat less [...] calories in a day than what you’re spending. That is crucial when losing fat.’

His second piece of advice is to track your intake of macronutrients. ‘You have to be on top of your macros,’ he says. ‘Macronutrients are protein, fat and carbs. To simplify it, proteins are the building block of muscle tissue, and carbs and fat are the fuel for the body. When you’re on a diet, it’s important to eat enough protein to maintain the muscle mass that you built.’

Lygdbäck goes on to share his philosophy for dieting: ‘I’m not a big fan of restricting myself from certain foods,' he says. 'I want my diet to be something that I can sustain. My problem with a lot of diets out there is that they give you zero tools to succeed once the diet is over.

‘My philosophy is that you should make sure to dial in your macros, make sure 17 out of 20 meals are on point, then three out of 20 meals, enjoy life, eat whatever you want.

‘When I’m on a diet, I eat the same as when I’m not on a diet. I just make sure to eat a little less fat and carbs.’

He says that when he's on a strict diet, he aims to eat around 2,600 calories a day – 190g of protein, 250g of carbs and 90-95g of fat.

Here’s an example of what Lygdbäck says he eats in a typical day when cutting:

  • Breakfast: 4 eggs any style

  • Lunch: Smoked salmon with Wasa crispbread (a type of cracker containing rye flour)

  • Snack: Dark cherry protein shake

  • Dinner: Chicken stir fry

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