How to Maintain Muscle

slk_5555 · May 2014

Hi there - Looking for a little advice. My primary goal just now is weight loss - I have about 30lb more to loose to get to my goal. I currently net about 1650 cals a day and my only exercise just now is walking/hiking. I'm 36, 5ft 7 and current weight is 183lb.

Usually when I do other forms of exercise my weight loss grinds to a halt - right now for motivation purposes, I really need to see progress on the scales. I have done weights and resistance training in the past, but don't want to start this just now and halt my weight loss. I'd really like to loose another 12-14lb before I start introducing different exercise. I should also add, that it has taken a lot of time and experimentation, to get to a stage where I am consistently losing weight - hence my hesitation in making more changes when I am finally seeing progress.

My question - is there any way I can ensure I am loosing fat right not and not muscle? I know whilst I am eating at a deficit that I will not build new muscle, but is there anything I should or can be doing to maintain muscle at this stage? My current nutrition goal is 20% protein - not sure if this will factor in what I do.

SezxyStef · May 2014

To help maintain your muscle yes adequate protien....and some form of resistence training. Which you aren't doing.....

With "new" exercise what happens is you do retain water and esp with resistence training ...it usually takes 2-4 weeks to go away.

My protien goal is 120grams a day min. which works out to about 25-30% Based on BF% of 25%...I have been doing this since I started lifting and have dropped significant BF% while maintaining quite a bit of my muscle...I might have lost just a couple pounds of muscle since I started lifting.

Resistence training really doesn't halt weight loss...it just masks it with water and glycogen stores in the muscle.....

LaneB89 · May 2014

The problem here is that you're mistaken. I see no possible way that adding different exercise is halting your weight loss unless it's causing you to sneak in extra calories to recover. What is most likely happening is you're retaining water as your body adjusts, you see the scale not move for 1-2 weeks due to water weight, and then you call it quits. Eating adequate protein (at least 100g - most protein reqs are overblown) and lifting weights are the only two ways to ensure muscle mass retention, and you need to do both.

CrescentCityGirl · May 2014

Have you considered lowering your caloric intake just a little bit? Just a thought.

slk_5555 · May 2014

Thanks for this advice - I will get back into the weights/resistance when I have lost a little more. It did really change my body shape last time. I was eating a lot less back then too - probably not the best plan - my weight remained the same during that time (training 3-4 times a week for about 2 months).

With regard to protein levels, I'm currently set at 20%, which gives me a goal of 80g per day - do you think this is a little low? I think I have read a lot of recommendations of 1g per lb weight to maintain muscle. Like I said, I'm currently 183lb, so maybe a little more protein would be beneficial? I will then start back at the gym in the next 1-2 months.

slk_5555 · May 2014

Have you considered lowering your caloric intake just a little bit? Just a thought.

Not sure why I would lower my calories. I'm loosing at a rate now of 1.5lb per week, which I am happy with. I used to eat much lower (the magic 1200 cals a day) and weight loss was slow, I was hungry all the time & I had no energy at all. Now I have loads of energy, I feel great & I'm losing weight.

How to Maintain Muscle

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