Advice on retaining muscle during my weight loss
GuybrushThreepw00d
Posts: 784 Member
I'm conscious that during my weight loss, i want to retain as much muscle on the way down. I don't want to get down to 75kg, then want to consider bulking up.
Food diary is open, yes... I'm trying to eat more (see previous thread), don't just tell me to eat more, tell me specifically what and how much to eat
Generally my protein intake is about 140g/day - I weigh 92kg.
I'm most concerned about my weights program (which should appear as an image below.
I run on Mon/Wed/Fri and on Tues/Thur/Sat/Sun i cycle or go on the x-trainer then do my resistance training. Weights are in KG, and are total..... EG Bench press I lift 2x14kg weights (so the weight is listed as 28kg).
Specifically, what else can i do to ensure optimum lean mass etc?
Should i be deadlifting?
Feel like i need some advice before i go too far down this weight loss route.
Food diary is open, yes... I'm trying to eat more (see previous thread), don't just tell me to eat more, tell me specifically what and how much to eat
Generally my protein intake is about 140g/day - I weigh 92kg.
I'm most concerned about my weights program (which should appear as an image below.
I run on Mon/Wed/Fri and on Tues/Thur/Sat/Sun i cycle or go on the x-trainer then do my resistance training. Weights are in KG, and are total..... EG Bench press I lift 2x14kg weights (so the weight is listed as 28kg).
Specifically, what else can i do to ensure optimum lean mass etc?
Should i be deadlifting?
Feel like i need some advice before i go too far down this weight loss route.
0
Replies
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Check the thread below. Run the Allpro;s beginner routine. Eat MINIMUMS of 1g/lb of LBM pro and .45g\lb og LBM fat and fill the rest of your calories with whatever.
http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners0 -
Keep your cardio limited to 30-45 minute sessions, eat 1 gram of protein per pound of body weight, do strength training like a beast to let your body know it needs to keep those muscles. Which specific exercises should you do? If you have a good current program keep doing that. If not focus on good compound exercises like bench, squat, overhead press, etc. Add in isolation moves too if you like but make sure you're hitting the big muscle groups really well.0
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0.45g/lb of fat ? That's 90g of fat a day, I'm doing less than half that. I'm going to have to read more about that because it sounds a little much given my current diet.
My protein is pretty close.
I'll check out the beginner routine.
My cardio is always about 30mins.
I was really after opinions on my current routine.
Edit : OK after looking at food diary, if my calorie goal was 4000 i I see how I could hit those Numbers... but my calorie goal is way less. Like less than half.
Without hitting the weights like a mother ****er and upping my calorie goal to support that... am I just going to lose muscle rapidly? I'm after something that's achievable for me, to retain muscle as a lose weight... I want a flat stomach and OK physique, I'm not wanting to get into the builder bulk and cut stuff. Make sense, or am I missing the point?0 -
Minimum fat intake should be 0.35 grams/lb, the 0.45 would be ideal. Protein at a minimum of 1 gram per lb of lean body mass. or 0.8grams per lb of body weight as a proxy. The remaining calories can come from more protein, and fat, or just carbs whatever mix fits your lifestyle best.
As regards to your workout. I would focus on a heavy lifting program that is based on compound lifts. (stronglifts 5x5, starting strength, Weindler 5/3/1, etc) find a program the has you do 3-10 reps any more reps and you will not get the results you are looking for0 -
0.45g/lb of fat ? That's 90g of fat a day, I'm doing less than half that. I'm going to have to read more about that because it sounds a little much given my current diet.
My protein is pretty close.
I'll check out the beginner routine.
My cardio is always about 30mins.
I was really after opinions on my current routine.
yes .45g /lb of LBM. So if you are 180lbs at 20% bodyfat you have 144lbs of LBM so you need 65g of fat. I lost 2lbs per week eating 89g of fat per day. Dietary fat does not equal body fat gain\retention. Along with other benefits it equals body fat loss (within a calorie deficit), stronger cell walls, joint lubrication, all the benefits you hear about fish oil\omega 3-6-9 fatty acids...0 -
In regards to your workout; you really need to increase the amount of weight you are lifting. Muscles like to be challenged :happy:0
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I agree with Determinednoob. Check out Allpro's beginner's routine at http://forum.bodybuilding.com/showthread.php?t=4195843. It is what I am using and it seems to be working so far. Just remember keep adding weight when you can do 4 x 12 on all of the recommended routines. I am definitely losing body fat but seem be retaining and slightly increasing muscle as far as I can tell.0
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I'd have to drop the reps then. I'm training to failure currently.0
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I'd have to drop the reps then. I'm training to failure currently.
A beginner training to failure is bad enough. A beginner on a calorie deficit training to failure is worse.0 -
I am 5ft5 and weigh 128lbs and I eat more than you! Eat your exercise cals!0
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yes .45g /lb of LBM. So if you are 180lbs at 20% bodyfat you have 144lbs of LBM so you need 65g of fat. I lost 2lbs per week eating 89g of fat per day. Dietary fat does not equal body fat gain\retention. Along with other benefits it equals body fat loss (within a calorie deficit), stronger cell walls, joint lubrication, all the benefits you hear about fish oil\omega 3-6-9 fatty acids...
200lbs at 23%-25% body fat. 150lbs of LBM. @ .35 that's a fat intake of 52.5% which is doable.
I'm knocking on the door of 150g/day protein, so thats good.0 -
I am 5ft5 and weigh 128lbs and I eat more than you! Eat your exercise cals!
I am!!!!!
Did you read my first post?0 -
I'd have to drop the reps then. I'm training to failure currently.
A beginner training to failure is bad enough. A beginner on a calorie deficit training to failure is worse.
Why? I'm told to keep increasing my weights every few weeks, I find it tough and have to stop. Perhaps I used the wrong term, Im not doing drop sets ATM.0 -
Minimum fat intake should be 0.35 grams/lb, the 0.45 would be ideal. Protein at a minimum of 1 gram per lb of lean body mass. or 0.8grams per lb of body weight as a proxy. The remaining calories can come from more protein, and fat, or just carbs whatever mix fits your lifestyle best.
As regards to your workout. I would focus on a heavy lifting program that is based on compound lifts. (stronglifts 5x5, starting strength, Weindler 5/3/1, etc) find a program the has you do 3-10 reps any more reps and you will not get the results you are looking for
^^^ All of this is almost exactly what I would have suggested. Make sure you get at least your minimum fat and protein in daily. More is fine but anything over what you need will just be turned into energy and used or stored. Find a strength program that you like. The ones suggested above are proven and will work.0 -
I might get slammed for this but it's a fact that if you are not having enough healthy carbs (fruit/vegetables) your body will break down your muscle for day to day energy. Protien takes the body a long time to break down and use for energy so it's important you have plenty of these healthy carbs.0
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I'd have to drop the reps then. I'm training to failure currently.
A beginner training to failure is bad enough. A beginner on a calorie deficit training to failure is worse.
Why? I'm told to keep increasing my weights every few weeks, I find it tough and have to stop. Perhaps I used the wrong term, Im not doing drop sets ATM.
Increasing weight as you can yes. Doing big compound lifts all the way until you can not finish the last rep, no. My assumption was that you meant you are doing lifts for absolutely as many reps as you can until you physically can not get the weight up again.0 -
I'd have to drop the reps then. I'm training to failure currently.
A beginner training to failure is bad enough. A beginner on a calorie deficit training to failure is worse.
Why? I'm told to keep increasing my weights every few weeks, I find it tough and have to stop. Perhaps I used the wrong term, Im not doing drop sets ATM.
No need to train to failure and "drops sets", "super sets", "burn out sets" are really only good for getting a good pump going or turning your weightlifting into conditioning. That's not what you are looking for. Again just pick a proven strength building program instead of making one up on your own. Lifting relatively heavy on the big compound lifts. You can do all that other stuff on your isolation/accessory lifts AFTER your big lifts are done.0 -
If you want to keep your muscle mass while cutting, make sure about 50% of your calories come from protein0
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I'd have to drop the reps then. I'm training to failure currently.
A beginner training to failure is bad enough. A beginner on a calorie deficit training to failure is worse.
Agreed! Plus, building muscle and calorie deficit do not go together willingly. You must have a certain body type: be significantly overweight with a high body fat percentage. Athletes can not do this, obviously. The human body is designed to store fat and to sacrifice muscle when in deficit as a survival mechanism. You have to also be doing a consistent weight training routine which is very intense and made up of compound exercises. You have to "trick" the body into believing it needs this muscle due to your lifestyle. Doing a bunch of cardio will destroy this facade. You want to shoot for maximum muscular hypertrophy: high reps and high weight BOTH!! It must be very intense. (But not to failure and get some experience first... don't hurt yourself!!)
Keep in mind that your body is already under stress when you are in a calorie deficit. This is going to intensify the stress by the kind of workout you are looking at getting into. You must look at lifestyle changes to stay as healthy as possible and to keep your immune system boosted as much as possible. I would cut out all drugs and alcohol, except what a doctor says you need. STAY ON YOUR MEDS!!
Increase your protein! To do what you are talking about, you need to go over the recommended amount of 0.8-1g/kg for protein and jack it up to at least 1.2g/kg. I would go even higher, depending on any health conditions.
To truly do this is a ton of work, both in and out of the gym. You need to read and research and really know what you are doing. Do NOT get info from bro-science online. Stay away from the blogs and don't get your advice from message boards like this one. (I have no issue with you ignoring what I am saying based on that statement).
First and foremost - get a physical and your doc's ok before you start something as intense as this.
Best of luck!!0 -
Just some sources for you.... I highly recommend reading material out there by Paul Chek, Christian Thibaudeau, and Charles Poliquin..... just to name a few.0
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I've dropped quite a few pounds and am starting to focus more on muscles now. Thanks for all the advice!0
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