Protein & Resistance Training
Keep protein at 1.8-2.2 g/kg, split across 4 meals, and maintain heavy compound lifts twice weekly.
Strategic Refeeds
Implement 1-2 high-carb refeed days every 10-14 days to restore leptin and training quality.
Monitoring
Track morning weight, strength, and subjective recovery. If lifts drop for 2 weeks, reduce deficit by ~150 kcal.