Is this correct?

hamelle2
hamelle2 Posts: 297 Member
edited November 23 in Fitness and Exercise
58 yo female with 60# to lose. I am eating at a deficit to lose 1-2 lbs per week and exercising to keep as much muscle as possible. Once I reach my goal weight, I will adjust calories to build muscle and maintain
the fat loss.
Correct?
Thanks in advance for your guidance!

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    Truth is, you're not going to maintain much muscle while you're losing 2lb's per week. 0.5-1lb loss per week is fine, anything more and you will see a decrease in strength and perhaps muscle mass.

    You need to lift heavy weights. StrongLifts 5x5 is a good place to start.
  • hamelle2
    hamelle2 Posts: 297 Member
    I'm eating 1200-1300 cals per day set by mfp for a 2 # loss.
    So I should increase to 1600 cals for a 1# loss and start lifting heavy right away?
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    hamelle2 wrote: »
    I'm eating 1200-1300 cals per day set by mfp for a 2 # loss.
    So I should increase to 1600 cals for a 1# loss and start lifting heavy right away?

    Yes.
  • hamelle2
    hamelle2 Posts: 297 Member
    I looked up strong lifts 5×5. I think I can do this!
    Can I set this up at home or is it best to go to a gym?
    I thank you so much....there are 3 of us arguing the "facts" here and you've settled it for us! :)
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    Best to go to the gym as there will be safety equipment like a squat rack etc. Unless you can afford your own equipment etc
  • pmm3437
    pmm3437 Posts: 529 Member
    You have to make sure you get sufficient protein intake in combination with the lifting, in order to retain muscle mass.

    Medical studies have shown that protein up to 1.5g/kg has a positive benefit when trying to retain muscle while in a deficit.

    Your lifting routine needs to be progressive. StrongLifts is one of many such routines, but there are several options. Do a little research, find one that works for you.
  • hamelle2
    hamelle2 Posts: 297 Member
    Thanks guys! I weigh 200#. That's 300 gms of protein. Happy to do that though.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    hamelle2 wrote: »
    Thanks guys! I weigh 200#. That's 300 gms of protein. Happy to do that though.

    Re-read his post, it.s 1.5g/kg. So you'd need less than half of that 300g of protein. 100-125g is plenty most likely.
  • hamelle2
    hamelle2 Posts: 297 Member
    Oops. Thx!
This discussion has been closed.

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