Calorie Deficit: a muscle mass and protein question.

flagrantavidity

So, I understand a calory deficit, the body is forced to meet this energy shortfall using stored energy from body fat (stored fat), muscle protein, glycogen (stored carbs).

I don’t want to lose muscle mass, so is there a way to prevent this by upping my protein intake? Basically, how do I limit muscle loss during a caloric deficit?

Or do I need to include strength training. I do row, I actually have a concept 2, would this be enough or should I pick up a basic dumbbell and work the arms a bit more?

pinggolfer96

Strength training to maintain mass while running a slight deficit at protein 1g per lb of body weight. That’s what I always do/ recommend

amusedmonkey

Protein alone will not help prevent muscle mass loss. Think about it. When you're heavier, you have more muscle to carry that heavier weight around. You're essentially "weight lifting" every day just by going through your daily activities. When that stimulus becomes smaller, muscle mass (which takes energy for upkeep) will start getting smaller.

Lower body has the largest muscles and the ones that lose the most mass when you lose weight because they're no longer exposed to the extra weight stimulus. Working arms would not be enough to minimize loss, you will need to work on your lower body. Rowing is good and works all kinds of muscle groups, but you would only maintain the muscle mass needed to keep rowing, especially if it doesn't present a progressive challenge. If you want to maintain more of it, introduce more resistance training, especially lower body.