losing weight without losing muscle
Replies
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workout_freak89 wrote: »observe the following principles
Ok so we've identified that OP means minimising loss of muscle, let's have a look see at the rest
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
What if you follow progressive training? I mean what's the point in reducing sets or not increasing weights?
increasing weights is better than increasing reps..or another way to look at it is decrease the volume instead of weight lifted
But you didn't say to increase weights, you said to just reduce sets and keep weights stable ...which to me is not a progressive programme and that's a vital difference
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
I assume that's a typo and the first recommendation is on LBM and the brackets on bodyweight no it's not lol...why waste extra $$ on something like whey which will eventually be burned for energy that can be bought pretty cheap (sugar) or free (body fat)
protein above this range wont build extra muscle
just realised first is on kg, 2nd is on on lbs ....I see we are in agreement on protein minimums roughly, but not the source clearly
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...
I don't think it's too low, protein is a minimum macro to hit, my personal guideline is 0.64-0.82g p per lb of BW based on http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Not that anyone you're talking to is a professional bodybuilder but meh, I figure you've got to start somewhere
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
Personal preference here I think, I lost most of my weight at a 250 cal cut per day so an 11% cut! it helped me to fuel my exercise appropriately something we agree on
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.
Personal choice ...timing of macro intake doesn't matter it does..only for PWO meal..not for the rest of the meals..
why does it? Can you source any credible studies, that have not since been debunked that demonstrate that PWO fuel is a necessity and not a preference ?
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)
Never needed any supplements ...I get adequate protein because I set my macro appropriately so see no need for expensive supplements ....caffeine is always good though well....never mind
just me never mind, or everyone never mind?0 -
yopeeps025 wrote: »
Lol.daniwilford wrote: »I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
No, no it's not!
I??? I didn't know you know other people better than themselves?
Could you explain what that means?0 -
workout_freak89 wrote: »observe the following principles
Ok so we've identified that OP means minimising loss of muscle, let's have a look see at the rest
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
What if you follow progressive training? I mean what's the point in reducing sets or not increasing weights? increasing weights is better than increasing reps..or another way to look at it is decrease the volume instead of weight lifted
But you didn't say to increase weights, you said to just reduce sets and keep weights stable ...which to me is not a progressive programme and that's a vital difference
2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!
optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)
I assume that's a typo and the first recommendation is on LBM and the brackets on bodyweight no it's not lol...why waste extra $$ on something like whey which will eventually be burned for energy that can be bought pretty cheap (sugar) or free (body fat)
protein above this range wont build extra muscle
just realised first is on kg, 2nd is on on lbs ....I see we are in agreement on protein minimums roughly, but not the source clearly
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...
I don't think it's too low, protein is a minimum macro to hit, my personal guideline is 0.64-0.82g p per lb of BW based on http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Not that anyone you're talking to is a professional bodybuilder but meh, I figure you've got to start somewhere
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
Personal preference here I think, I lost most of my weight at a 250 cal cut per day so an 11% cut! it helped me to fuel my exercise appropriately something we agree on
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.
Personal choice ...timing of macro intake doesn't matter it does..only for PWO meal..not for the rest of the meals..
why does it? Can you source any credible studies, that have not since been debunked that demonstrate that PWO fuel is a necessity and not a preference ?
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)
Never needed any supplements ...I get adequate protein because I set my macro appropriately so see no need for expensive supplements ....caffeine is always good though well....never mind
just me never mind, or everyone never mind?
Credible sources are not the OPs strong point, @rabbitjb0 -
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I don't flag anyone unless they are abusive. I certainly have never flagged you
I do discuss though ...and I follow the scientific method ... Which boils down to give me credible information from a decent source and I can completely change my opinion0 -
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I am pretty good at math, even okay at arithmetic, but I didn't compute that number. I just read it off the scouter.workout_freak89 wrote: »GuitarJerry wrote: »The bro-science is strong in here.
Indeed, if I had numerically quantify how strong the bro science here is, it would easily be 9001 at a minimum.
you must be great at math..or did you randomly come out with the first number that popped out in your head
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workout_freak89 wrote: »yopeeps025 wrote: »
Lol.daniwilford wrote: »I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
No, no it's not!
I??? I didn't know you know other people better than themselves?
Could you explain what that means?
@Kalikel - I think he read your statement as meaning you thought his fainting was not from blood sugar, rather than what I assumed was your agreement to LOC being a bad thing.
She had a right to ask him to clarify. No need to use images to insult someone who is not talking to you.0 -
yopeeps025 wrote: »
Lol.daniwilford wrote: »I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
No, no it's not!
I??? I didn't know you know other people better than themselves?
Could you explain what that means?
He didn't understand that you were agreeing with the statement "LOC is never a good thing."
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I think you guys are right. He didn't understand the post and thought I was saying that the LOC was happening for some other reason. It would be a very strange way for me to say that, but I'll bet you're right.0
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I think you guys are right. He didn't understand the post and thought I was saying that the LOC was happening for some other reason. It would be a very strange way for me to say that, but I'll bet you're right.
Unfortunately, people say silly things like that enough to almost justify his question. *shudders*0 -
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workout_freak89 wrote: »ok let me clarify... everyone knows their body best and what works for them.... it would be silly to invalidate what they're feeling by saying it's not what's supposed to happen because that's not what statistics tell us[/workout_freak89 wrote: »ok let me clarify... everyone knows their body best and what works for them.... it would be silly to invalidate what they're feeling by saying it's not what's supposed to happen because that's not what statistics tell us
Are you saying this is what @kalikel did?0 -
workout_freak89 wrote: »ok let me clarify... everyone knows their body best and what works for them.... it would be silly to invalidate what they're feeling by saying it's not what's supposed to happen because that's not what statistics tell us[/workout_freak89 wrote: »ok let me clarify... everyone knows their body best and what works for them.... it would be silly to invalidate what they're feeling by saying it's not what's supposed to happen because that's not what statistics tell us
Are you saying this is what @kalikel did?0 -
workout_freak89 wrote: »workout_freak89 wrote: »yopeeps025 wrote: »
Lol.daniwilford wrote: »I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
No, no it's not!
I??? I didn't know you know other people better than themselves?
Could you explain what that means?
@Kalikel - I think he read your statement as meaning you thought his fainting was not from blood sugar, rather than what I assumed was your agreement to LOC being a bad thing.
She had a right to ask him to clarify. No need to use images to insult someone who is not talking to you.
it was a light hearted gesture... i don't think @Kalikel took any offence to it
besides you are contradicting your own statement by commenting on what i said to him
I think all of those pictures and little dumb moving pictures are very stupid. Because of that, I couldn't be offended or hurt by them. Some people do take those thing to heart, though. So, if you don't want to upset people, you might want to consider not using them.
We can let this go now. The whole thread doesn't need to be about one poster's misunderstanding.0 -
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Man, I miss the days of Taso.0
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workout_freak89 wrote: »CorvusCorax77 wrote: »Man, I miss the days of Taso.
it's ok..there are better ways to lose fat
Can you explain why not having an older user around to post is a bad way to lose fat?
Now it seems like you're just saying things to say things...0 -
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