worried about muscle loss over fat loss

sappy1000
sappy1000 Posts: 15
edited January 20 in Introduce Yourself
so i am aiming for the calorie deficit daily which i hope i am right in saying is easily acheiveable with the 1500 calorie a day target. I gym regularly and have a good amount of muscle (lean mass around 90%) but i am worried that when i exercise ( particularly in fasted state e.g. when i get up in morning and run before breakfast) or whatever that my body will burn my muscle instead of fat and the same during the calorie deficit? HELP PLEASE

Replies

  • JonathonMars
    JonathonMars Posts: 358 Member
    I have no idea if this is correct, but if I were in the position I think you are in, I would just up my calories like crazy, begin lifting weights, and try to start bulking up.
  • originalcookiemonster
    originalcookiemonster Posts: 278
    1500 calories a day? Why are you eating at a deficit? Are you trying to lose weight? How tall are you, how much do you weigh, how old are you, do you lift heavy weights?

    Lol all of these things are important to know. I am a 5'3" female and eat more than you on a deficit. So i am concerned that you are not eating enough.
  • Docmahi
    Docmahi Posts: 1,603 Member
    I'm assuming you are just trying to lean out to get shredded?

    if you have a lean mass of 90% then you are already at 10% body fat - so you are pretty low so I dunno if I can really chime in. I have been lifting on a calorie deficit for about 18 months now cutting from 260ish to 190ish now, I haven't lost any strength - I was gaining strength until about 220 but since then I am pretty much maintaining strength

    I aim for about a 500 cal deficit daily - have been losing about a pound a week sometimes less
  • sappy1000
    sappy1000 Posts: 15
    yes i am just trying to get shredded for the summer. my body fat percentage is actually about 16% which i want to get down to ten but i also want to continue building strength or at least maintain (but main goal to cut percentage) so you think ii should just get the deficit daily? do cardio? eat more protein? thanks and you have done well!
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    Protein doesn't work on an 8 hour window. You are still digesting protein you ate yesterday. Aim for about 1.1 gram per lb of bodyweight. You will benefit by slightly more than the conventional advice of 1 gram per lb while you are cutting.

    Get on a good program e.g., Starting Strength or Stronglifts 5x5. Not for the calorie burn but to preserve muscle mass.

    Cut slowly. 1 lb per week is a good target. Eat back enough of your exercise calories so you don't end with too large a deficit.

    1500 calories per day is likely too aggressive if preserving muscle mass is a priority.
  • sappy1000
    sappy1000 Posts: 15
    1500 a day is a deficit cus i 2500 is optimal? i am 5 foot 9 inches 18 year old male trying to lower body fat percentage
  • Docmahi
    Docmahi Posts: 1,603 Member
    oh ok - yeah if you are just getting shredded for the summer I would do a combo of cardio (whatever you like) and strength training.

    just dont get caught up in the trap of doing high rep cause you are cutting I usually do low rep high weight for my first big compound movement of the day then shoot for 8-10 reps as heavy as possible with decent form for my assistance work - as far as macros, I like 40/40/20, but thats just me. Just make sure and hit your heavy compounds (bench, OHP, Squat, DL) and you should be able to maintain that strength - then once summer hits you can just up your carbs to maintenance.
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
    you got some great advice already here. docmahi's workout would be a good way to go. i would just like to ad that you should always try to eat as much as you can while still loosing fat. if you starve yourself your metabolism will slow down and you will stop loosing fat and might start loosing muscle.

    i suggest you find your maintenance calories and go for a deficit in the range 200-500kcal under maintenance.
  • sappy1000
    sappy1000 Posts: 15
    ok thanks doc thats brilliant. What would you say as general rules for me to follow to cut fat percentage and retain muscle (if not grow muscle) 1000 daily calorie deficit? high protein? cardio? and particular do's and dont's? thanks
  • originalcookiemonster
    originalcookiemonster Posts: 278
    1500 a day is a deficit cus i 2500 is optimal? i am 5 foot 9 inches 18 year old male trying to lower body fat percentage

    Start lifting heavy, eat at a slight deficit (like 10%) off your TDEE if you are trying to lose weight and get to an ideal body fat percentage. Some people like low carb, others can cut fat just as easily with it, I just want to warn don't cut them too low, its a good way to shed initial water weight but carbs are the energy source which I'm sure you know, but do make sure to eat enough. A percentage is a little more accurate than a solid calorie number since everyone weighs different and such. Once you hit your BF%, then do bulk/cut cycles to fine tune things. Aim for like 3 to 4 days of lifting with rest days in between. Good advice on the low rep high weight deal. You don't really have to do cardio unless you want to, I'd suggest doing it on your off days.
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