Summer is coming and that means: beach, sun and strolling with a lean and muscular body! But how do you ensure that your fat percentage decreases while maintaining your muscle mass? The answer lies in the right combination of nutrition, training and smart strategies .
In this blog I will give you a step-by-step plan to help you get through the summer dry , without losing muscle and without going hungry.
Step 1: Create a Calorie Deficit (But Not Too Big!)
If you want to lose weight and get lean, you need to consume fewer calories than you burn. But be careful: too much of a calorie deficit can cause muscle loss.
🔹 Start with a deficit of 300-500 kcal per day for gradual fat loss.
🔹 Use a calorie calculator to determine how much you need.
🔹 Track your nutrition with apps like MyFitnessPal or Yazio.
💡 Tip: Crash diets don't work! Losing weight slowly and consistently will help you maintain your muscle.
Step 2: Protein Is Your Best Friend 🥩💪
Protein intake is crucial during cutting. Proteins help with muscle recovery and ensure that you do not lose muscle mass.
✔ Eat at least 1.8 - 2.2 grams of protein per kilogram of body weight.
✔ Choose lean protein sources such as chicken, fish, lean beef, eggs and cottage cheese.
✔ Use whey protein (such as 4WHEY) for extra convenience and fast absorption after your workout.
💡 Tip: A shake with 4WHEY after your workout helps with muscle recovery and prevents muscle breakdown during a calorie deficit.
Step 3: Strength Training Remains a Priority 🏋️♂️
Many people make the mistake of only doing cardio. Wrong! Strength training helps you maintain muscle mass and makes your body more toned.
🔥 Train strength 3-5 times per week, focusing on: ✅ Compound exercises such as squats, deadlifts and bench presses.
✅ Progressive overload (gradually increase weight or repetitions).
✅ Shorter rest periods (30-60 sec) for extra fat burning.
💡 Tip: Combine strength training with low-intensity cardio (LISS) such as walking or cycling, for extra fat loss without muscle breakdown.
Step 4: Add Cardio Slim for Maximum Burn 🏃♂️🔥
Cardio can help, but don't overdo it. You want to lose fat, not sacrifice muscle.
🔹 Best options:
✔ LISS (Low-Intensity Steady State) – Walking, cycling (30-45 min per session).
✔ HIIT (High-Intensity Interval Training) – Sprints, battle ropes (15-20 min per session).
💡 Tip: Do cardio after your strength training or on rest days to minimize muscle loss.
Step 5: Optimize Your Hydration and Nutrition 💦🍏
Hydration and nutritional choices are key if you want to get lean.
✔ Drink at least 2.5 - 3 liters of water per day for a fast metabolism.
✔ Avoid processed products and focus on wholesome foods .
✔ Eat plenty of fiber (vegetables, fruit, whole grain products) for a feeling of satiety.
✔ Limit sugar and alcohol – these will work against your cutting goals.
💡 Tip: Avoid unnecessary salt intake to prevent water retention and look firmer.
Step 6: Supplement Smartly for Extra Benefit
In addition to good nutrition and exercise, supplements can help you:
✅ Whey protein (such as 4WHEY) – Fast proteins for muscle recovery.
✅ BCAAs – Useful when training on an empty stomach, to prevent muscle breakdown.
✅ Creatine – Helps maintain strength, even in a calorie deficit.
✅ Caffeine or pre-workout – For extra energy during your workout.
💡 Tip: Use 4WHEY for the best protein intake without unnecessary calories!
Step 7: Sleep and Stress Management = Accelerate Fat Loss 😴
Sleep and stress play a huge role in fat loss and muscle retention. Poor sleep increases the stress hormone cortisol, which promotes fat storage.
✔ Sleep at least 7-9 hours per night.
✔ Avoid screens and caffeine before bed.
✔ Relax with breathing exercises or meditation to reduce stress.
💡 Tip: A good night's sleep is just as important as nutrition and exercise for a lean and tight body!
Sample Dry Training Schedule
🕘 Monday – Strength Training (Full-Body) + 20 min LISS
🕘 Tuesday – HIIT (15 min) + Abs workout
🕘 Wednesday – Strength Training (Push)
🕘 Thursday – Rest day / LISS (walking, cycling)
🕘 Friday – Strength Training (Pull)
🕘 Saturday – Strength Training (Legs) + 20 min HIIT
🕘 Sunday – Rest Day / Yoga
Eating pattern example:
🍳 Breakfast: Oatmeal with protein powder (4WHEY), blueberries and nuts
🥗 Lunch: Chicken fillet, quinoa, avocado and vegetables
🍗 Dinner: Salmon, sweet potato and broccoli
💪 Snack: 4WHEY shake or Greek yogurt with nuts
Conclusion: You Can Get Into Summer Dry!
By eating smart, training purposefully and hydrating well, you can enter the summer dry and muscular .
🔥 Remember:
✅ Create a moderate calorie deficit (300-500 kcal)
✅ Eat enough protein (1.8-2.2 g per kg body weight)
✅ Train 3-5 times a week with strength training
✅ Add cardio smart (LISS or HIIT)
✅ Hydrate and minimize sugar and alcohol
✅ Supplement smartly with 4WHEY, creatine and BCAAs
Want to speed up your cutting process? Order your 4WHEY now and ensure optimal recovery and fat loss! 🚀🔥