31 M 5 foot 8 200 lbs. muscular build. I want to get to 180 and know strength will take a hit. Has anyone experienced weight loss while maintaining muscle mass? Lifting 4-6 times a week for 45 mins. Cardio 1-2 times and that’s like a 15-20 min walk at most. Diet 75% vegan. How can I drop this weight? I’m fine to eat like a dog and have the same meals every day I just need someone to tell me what to eat and when.

likeuplifting
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Eat in a calorie deficit. Keep a high protein diet. Continue your weight training. You shouldn’t lose much strength at all, this is just a run of the mill cut…

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What’s your body composition? I’m also sane height but staying around 148 lb range and fairly fit. So my guess is you could drop some fat if there’s any, or if you’re pure muscles (~10% fat, I’m not sure if I can imagine), then losing muscles is inevitable—> increase rep range, run cardio, and less low rep high intensity training.

On diet side, perhaps drop protein and creative (if any) intake

To not lose muscle you need between 1-1.2 g / lb of body weight along with carbs/fats to keep your deficit where you want it, probably around 500-750 calorie deficit.

+Some other ideas for optimization:

Avoid exhausting cardio, stick with walking, light jogs, incline walking, and the like. More cardio for longer time periods or higher intensity generally will make it harder to recover and harder to lift at high intensity, which is important since you want to maintain strength. Seems you are already in a good spot with cardio though, so don’t go adding anything excessive, create the deficit in the kitchen, not the treadmill

I would just reach out to someone who provides this service to people. They can give you the exact meals and timing to execute

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