Gaining (some) muscle and eating a calorie controlled diet!

jamesososki
jamesososki Posts: 4 Member
in Fitness and Exercise
I have used MFP extensively in the past with really good results, however in recent times, I have noticed that I have lost a lot of muscle, which as a guy, I would rather be building, and also there are great metabolic benefits from lean muscle mass.

What are people's thoughts and experiences? I would really appreciate some input.

Also, want to add to my friends list on here! haha So feel free to add me.

Replies

  • FrnkLft
    FrnkLft Posts: 1,821 Member
    You have to lift like you're bulking, even when you're cutting, to maintain as much muscle mass as possible.

    The best thing for you to do is read a good book on the subject. I would recommend New Rules of Lifting, or Bigger Leaner Stronger. Both good books, and you can use the workout programs at the end of the books if you so choose.
  • jamesososki
    jamesososki Posts: 4 Member
    @FrnkLft Thanks a lot, I appreciate it! I'll try that.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Sure thing man. The real value in either of those books is the solid information they give you to get you started. After that you can make your own choices about training. The programs in those books are kinda weak actually, but that's only at the very end of the books.

    If you want some guidance on good programs, here's my piece. Different rep ranges are better suited to different goals. Mainly, strength is best built in the lower ranges 3-5 and muscle size is better obtained in the higher ranges, 8-12. So it's best to train in both.

    I follow Wendler's 5/3/1, which focuses on the 4 main lifts: Bench, Overhead Press, Squat, and Deadlift. These are big compound movements where you can move the most weight, in the safest way provided you follow good form. I use these in the 3-5 rep range. Then, I do "assistance work" in higher rep ranges to work on specific weaknesses or areas I want to develop.

    Since you're just starting out, strength is key. The stronger you are, the heavier you can go on high rep work, the more mass you can build.

    Good starter programs are Stronglifts 5x5 (free, online with videos for form) and Starting Strength (book, exhaustive information on the big 4 lifts with program similar to SL 5x5). Incidentally, IceCreamFitness 5x5 is also good. It's basically SL 5x5 with assistance work that you might find more interesting, but it's not necessary at all right now.

    Once you stall out on one of those programs, I highly recommend Wendler's 5/3/1. The guy is a beast, squat 1,000lbs, and it's one of the most respecable programs out there.

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