I lift weights and do strength training 3 times a week (Julian, if you are reading this, thank you for getting me started on this! [0]). In my experience, you

I lift weights and do strength training 3 times a week (Julian, if you are reading this, thank you for getting me started on this! [0]). In my experience, you won't experience muscle loss for up to like ~2 weeks as long as you eat your daily calories including your protein requirements. Going on a calorie deficiency is a big problem for your muscles; hence if you want to lose weight after gaining muscles, you should lose it slowly and include daily protein in your diet. I know this because I measure and keep all my metrics as I'm a data geek as well and I've had several periods where I had to stop (vacation, family, etc). Also, I agree with everyone else, I've noticed that consistency is king. You can pretty much take any strength training program you want and it will grow your muscles assuming that you get enough protein, calories, sleep and keep lifting heavier (or the same weight if you want to maintain). Just my 2c. [0] https://www.julian.com/learn/muscle/intro https://www.julian.com/learn/muscle/intro