Sleep-Supported Deficit
Under sleep deprivation, the same deficit burns muscle instead of fat.
Who it’s for
Losing weight and want to preserve muscle.
How it works
Three rules, each backed by a metric. Rate of loss: no faster than 0.7% of body weight per week — at double that rate, athletes lost muscle instead of building it, despite identical total weight loss. Strength volume: do not cut it along with calories; maintain at least ten sets per muscle group. Sleep: at 5.5 hours instead of 8.5, the exact same deficit yielded 0.6 kg fat loss and 2.4 kg muscle loss compared to 1.4 kg fat and 1.5 kg muscle loss — for the same total weight loss.
Weekly layout
How load increases
Keep working weight on the bar — intensity is what preserves muscle. Reps may drop, that is normal. Protein: 1.8–2.4 g per kilogram of body weight, scaling higher with lower body fat and a steeper deficit.
Deload
Every sixth week: one week at maintenance calories, reducing volume by one third.
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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