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Fat Loss with minimal Muscle/Strength Loss:  

Muscle Gain with minimal Fat Gain (men):   

Note: Chart above does not include phases of reverse-dieting, rebounding, initial water loss with low carb dieting, or use of anabolics.

  • 0.2kg/0.5 lb per week if you're lean and don't really need to lose weight.
  • 0.5-0.9kg/1-2 lb per week if you're 'average' athletic or slightly overweight.  
  • 0.9-1.4kg/2-3 lb per week if you have a fair bit to lose. Sometimes more depending starting point. 
  • 0.2-0.5kg/0.5‐1 lb per month if you're close to your genetic potential.  
  • 0.5-1.4kg/1‐3 lb per month if you're an intermediate with room to develop. 
  • 1.4-1.8kg/3-4 lb per month if you're a beginner (less than 2 years consistent training). 

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