#146 - Q&A: Gaining Muscle In A Deficit, How Much Protein Per Meal, Cutting Calories On Keto, and More!

The Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw.  To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel takes on listener questions related to gaining muscle while being in a deficit, how to optimize muscle protein synthesis and daily protein intake, signs and symptoms to look for when trying to become more metabolically flexible, and more! Today's Questions: Can you gain muscle while in a slight deficit or are you just lifting to maintain? How much protein do you need per meal when building muscle? How long should you stay strict keto before flexing? If doing a cut on keto, do you track and cut calories like on other diets?  Top Takeaways: Essentials to focus on if you want to gain (or at least maintain) muscle while in a deficit Questions to ask yourself if and when you’re ready to try keto Rachel’s daily recommendation on protein intake to optimize muscle protein synthesis  Signs and symptoms your body might be ready to start incorporating carbs back into your diet Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Solo Q&A! THE Muscle Science for Women Program is still open with a few spots left! Check it out at www.metflexlife.com/msw. The official start date for this round is JANUARY 10th!  [2:00] Question: Can you gain muscle while in a slight deficit or are you just lifting to maintain? [5:00] Essentials to focus on for optimizing muscle growth [10:00] Question: How much protein do you need per meal when building muscle? [13:00] Daily recommendation on protein intake to optimize muscle protein synthesis [19:30] If you’re interested in the Muscle Science For Women program check it out HERE!  [20:00] Question: How long should I stay strict with keto before flexing? [22:30:] For more info on Rachel’s Keto KickStart Program check it out at www.metflexlife.com/keto-kickstart  [28:30] Question: If doing a cut on keto, do you track and cut calories like on other diets?  [32:00] Is keto the best diet for weight loss?  [34:00] If you’re interested in learning more about the MSW program please don’t hesitate to reach out at rachel@metflexlife.com or check out the program at www.metflexlife.com/msw  THINGS MENTIONED IN THIS EPISODE: If you’re interested in the Muscle Science For Women program round 2 starts January 10th!  Check out other fitness and nutrition programs Rachel offers at www.metflexlife.com/programs  Lifting, Dieting, and Fat Loss Q&A with Rachel Gregory --- Join the FREE MetFLex Life Course: www.metflexandchill.com  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women