losing weight without losing muscle
workout_freak89
Posts: 354 Member
observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
0
Replies
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workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.0 -
yopeeps025 wrote: »workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.
Does he mean an actual PWO supplement or PWO food? Like carbs or whatever? :huh:0 -
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workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.
why do you say that?
Well because meal timing does nothing for muscle repair. I can literally think of things that can give me better results for a pre workout.
What about all those folks who actually hinder their workouts with preworkouts? Do they not have the full muscle recovery going on because of a lack of pre workouts.0 -
Yeah pre workout isn't needed if your talking about suppliments from a protein shop, food however is important around training both before and after0
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Meal timing is irrelevant.
PWO supplements on the other hand, they're not needed... but I still use them
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workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.
why do you say that?
Well because meal timing does nothing for muscle repair. I can literally think of things that can give me better results for a pre workout.
What about all those folks who actually hinder their workouts with preworkouts? Do they not have the full muscle recovery going on because of a lack of pre workouts.
you mean pre meals for recovery ??
that depends on other things as well
1. rest/ sleep
2. post workout meal
3. not training like a dumbAxSxS
i advocate pre for mainly for keeping up the intensity and fuelling the workouts
Are you always so rude? Keep it calm yeah... no need to get riled up.
:huh:0 -
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workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.
why do you say that?
Well because meal timing does nothing for muscle repair. I can literally think of things that can give me better results for a pre workout.
What about all those folks who actually hinder their workouts with preworkouts? Do they not have the full muscle recovery going on because of a lack of pre workouts.
you mean pre meals for recovery ??
that depends on other things as well
1. rest/ sleep
2. post workout meal
3. not training like a dumbAxSxS
i advocate pre for mainly for keeping up the intensity and fuelling the workouts
Even on a deficit I can still think of ways to do the bold without a PWO.
Then again I don't consume caffeine or energy drinks at all. Only time i would need a PWO is if I got zero sleep which would mean I should sleep other working out anyways.0 -
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workout_freak89 wrote: »IsaackGMOON wrote: »Meal timing is irrelevant.
PWO supplements on the other hand, they're not needed... but I still use them
yup!!
as long as the net deficit is there meal timing has no significance except perhaps convenience
thats why IF is an exagerrated hype
IF helps some people who have a moderation problem. I have been unintentionally eating IF since I got sick. To go all day not eating until that one meal where you can almost eat anything and still be in limits for goals.0 -
workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »yopeeps025 wrote: »workout_freak89 wrote: »observe the following principles
1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...
e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...
REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...
3. MAINTAIN A CALORIE DEFICIT --
a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
a too low deficit and many get discouraged
too high and it becomes hard to sustain
4.DO NOT NEGLECT PRE WORKOUT NUTRITION
lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.
5. SUPPLEMENTS- optional
i personally take and benefit from these
whey
Adding creatine to pre meal helps performance
caffeine is another option that helps ( for those who can tolerate it)
Everything looks good except 4.
Pre workouts are not that important.
why do you say that?
Well because meal timing does nothing for muscle repair. I can literally think of things that can give me better results for a pre workout.
What about all those folks who actually hinder their workouts with preworkouts? Do they not have the full muscle recovery going on because of a lack of pre workouts.
you mean pre meals for recovery ??
that depends on other things as well
1. rest/ sleep
2. post workout meal
3. not training like a dumbAxSxS
i advocate pre for mainly for keeping up the intensity and fuelling the workouts
Even on a deficit I can still think of ways to do the bold without a PWO.
Then again I don't consume caffeine or energy drinks at all. Only time i would need a PWO is if I got zero sleep which would mean I should sleep other working out anyways.
ways such as?
Does music get your blood pumping?
How about someone you plan to have sex with?
There are so many things that can get a person in the mood to workout without PWO.0 -
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I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.0
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I tend to agree with Yo...pre workout food eh.
I eat pretty much the same daily (meaning I lift on schedule and hit my macros) and some days are crap some days are great.
The only time I notice a great increase in my workouts is when I go from a cut to maintenance...then bam I feel like I can lift the world...
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workout_freak89 wrote: »DeguelloTex wrote: »
if you have had a "sufficient" pre , then post meal becomes less significant
the older notion was a window period of half to 1 hour after the workout when muscle receptivity to nutrients is max.
now they say unless the workout is too long (> 2hrs) pre provides sufficient protein until your next meal
Links on this?
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Even so, there are plenty of people who lift fasted and get results that make them happy.workout_freak89 wrote: »DeguelloTex wrote: »
if you have had a "sufficient" pre , then post meal becomes less significant
the older notion was a window period of half to 1 hour after the workout when muscle receptivity to nutrients is max.
now they say unless the workout is too long (> 2hrs) pre provides sufficient protein until your next meal
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workout_freak89 wrote: »I tend to agree with Yo...pre workout food eh.
I eat pretty much the same daily (meaning I lift on schedule and hit my macros) and some days are crap some days are great.
The only time I notice a great increase in my workouts is when I go from a cut to maintenance...then bam I feel like I can lift the world...
that's one of the problems with lifting while in a deficit..
something i should have mentioned above is CALORIE CYCLING
besides ---
protein
pre meal
creatine
caffeine
sleep
these help me get by
I have protein covered with 120 grams on average a day
pre meal..eh
creatine...nope I don't feel it's needed
caffeine most definitely
sleep typically 7-8 a night
So I am covered for most of what you mentioned...
I accept that when I am on a cut my lifts will suffer a bit...like this week...2 days lifting 2 failures=deload.
But I am okay with that...I am 2 years in and know that failure is okay0 -
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Given that some people don't like to exercise soon after eating, I doubt it.workout_freak89 wrote: »DeguelloTex wrote: »
Even so, there are plenty of people who lift fasted and get results that make them happy.workout_freak89 wrote: »DeguelloTex wrote: »
if you have had a "sufficient" pre , then post meal becomes less significant
the older notion was a window period of half to 1 hour after the workout when muscle receptivity to nutrients is max.
now they say unless the workout is too long (> 2hrs) pre provides sufficient protein until your next meal
keeping all things constant adding pre will make them happier i'm sure
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This discussion has been closed.
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