losing weight without losing muscle

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  • Kalikel
    Kalikel Posts: 9,603 Member
    daniwilford wrote: »
    I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
    Lol.

    No, no it's not!
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Kalikel wrote: »
    daniwilford wrote: »
    I have to eat before my morning workout. If not it is low blood sugar faint time. LOC is never a good thing.
    Lol.

    No, no it's not!

    I??? I didn't know you know other people better than themselves?

  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    workout_freak89 wrote: »
    DeguelloTex wrote: »
    workout_freak89 wrote: »
    DeguelloTex wrote: »
    workout_freak89 wrote: »
    DeguelloTex wrote: »
    Pillz2007 wrote: »
    Yeah pre workout isn't needed if your talking about suppliments from a protein shop, food however is important around training both before and after
    Well, yes. The question is how important the actual timing is. Not very, from what I've read.

    if you have had a "sufficient" pre , then post meal becomes less significant

    the older notion was a window period of half to 1 hour after the workout when muscle receptivity to nutrients is max.
    now they say unless the workout is too long (> 2hrs) pre provides sufficient protein until your next meal
    Even so, there are plenty of people who lift fasted and get results that make them happy.

    keeping all things constant adding pre will make them happier i'm sure
    Given that some people don't like to exercise soon after eating, I doubt it.

    soon is a subjective term

    for a liquid PWO diet - around half hour suffices

    for a full course meal - anything from 2-3 hrs
    I think exercising in the morning after having not eaten since dinner puts them outside any reasonable definition of "soon."

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  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    This thread looks like a guy thing to me. Hi everyone!
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  • auddii
    auddii Posts: 15,357 Member
    I lift fasted. Guess I'm going to lose all my muscle...
  • Orphia
    Orphia Posts: 7,097 Member
    workout_freak89 wrote: »
    2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!

    optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)

    staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...

    Isn't that the requirement for building muscle (not maintaining it while losing weight)?

    http://au.askmen.com/sports/bodybuilding/the-problem-with-protein.html

    I'm trying to get a handle on all this lately, and it's quite confusing!
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    auddii wrote: »
    I lift fasted. Guess I'm going to lose all my muscle...

    Me as well :smiley:
  • auddii
    auddii Posts: 15,357 Member
    Orphia wrote: »
    workout_freak89 wrote: »
    2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!

    optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)

    staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...

    Isn't that the requirement for building muscle (not maintaining it while losing weight)?

    http://au.askmen.com/sports/bodybuilding/the-problem-with-protein.html

    I'm trying to get a handle on all this lately, and it's quite confusing!

    Protein is actually more important in a deficit to help prevent muscle loss. It is highly unlikely you would lose muscle at a surplus.

    That said, while sufficient protein helps, progressive resistance training is more effective for retaining muscle.
  • Orphia
    Orphia Posts: 7,097 Member
    auddii wrote: »
    Orphia wrote: »
    workout_freak89 wrote: »
    2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!

    optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)

    staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...

    Isn't that the requirement for building muscle (not maintaining it while losing weight)?

    http://au.askmen.com/sports/bodybuilding/the-problem-with-protein.html

    I'm trying to get a handle on all this lately, and it's quite confusing!

    Protein is actually more important in a deficit to help prevent muscle loss. It is highly unlikely you would lose muscle at a surplus.

    That said, while sufficient protein helps, progressive resistance training is more effective for retaining muscle.

    Thanks for your help.
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  • johnnyb620
    johnnyb620 Posts: 19 Member
    At the end of the day, ask yourself this; did you fulfill your macro-nutrition?, did you get a good workout? Did you get adequate sleep? Keep it simple my friend. And I do agree, some of these supplements are a scam to line the companies pockets. What works for me are good wholesome meals, caffeine, and whey protein. Do what works for you, just don't go over board.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Do you actually mean WITHOUT losing muscle or should you have said MINIMISING the loss of muscle ?
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  • Sued0nim
    Sued0nim Posts: 17,456 Member
    workout_freak89 wrote: »
    rabbitjb wrote: »
    Do you actually mean WITHOUT losing muscle or should you have said MINIMISING the loss of muscle ?

    should have worded it correctly..politically correct statement ;)

    Yeah ...that phrase you're using....I don't think that means what you think it means
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  • senecarr
    senecarr Posts: 5,377 Member
    GuitarJerry wrote: »
    The bro-science is strong in here.

    Indeed, if I had numerically quantify how strong the bro science here is, it would easily be 9001 at a minimum.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited July 2015
    workout_freak89 wrote: »
    observe the following principles

    Ok so we've identified that OP means minimising loss of muscle, let's have a look see at the rest

    1. WEIGHT INTENSITY should NOT be reduced although VOLUME can be...

    e.g. if you were doing 3 sets of bench press @60kg (132lbs) x 8 reps per set , you may go down to 2 sets but DO NOT decrease the weight...

    REASON-- muscles are inherently lazy... they sense the decrease in weight( the stimulus) and know they don't need to work as hard as before... body only works as hard as it needs to for survival... it's not bothered about how much better it would look with that extra muscle hanging around doing nothing except eating up extra calories

    What if you follow progressive training? I mean what's the point in reducing sets or not increasing weights?

    2.MAINTAIN SUFFICIENT PROTEIN INTAKE!!!

    optimum intake is 1.6-1.8 g/kg body weight. (0.72-0.81 g/lb BW)

    I assume that's a typo and the first recommendation is on LBM and the brackets on bodyweight

    staying in the upper or lower part of the range depends on whether you are lifting or engaged in aerobic exercises ... extra protein is just gonna go waste other than as a source of calories....most of you are gonna disagree with this being too low low...but hey that's what the studies show...

    I don't think it's too low, protein is a minimum macro to hit, my personal guideline is 0.64-0.82g p per lb of BW based on http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

    Not that anyone you're talking to is a professional bodybuilder but meh, I figure you've got to start somewhere

    3. MAINTAIN A CALORIE DEFICIT --

    a deficit equal to 20 % of your maintenance calories is the ideal and most sustainable...
    a too low deficit and many get discouraged
    too high and it becomes hard to sustain

    Personal preference here I think, I lost most of my weight at a 250 cal cut per day so an 11% cut! it helped me to fuel my exercise appropriately

    4.DO NOT NEGLECT PRE WORKOUT NUTRITION

    lifting will be difficult during some days while on a deficit...dont make it harder by neglecting this very important aspect.

    Personal choice ...timing of macro intake doesn't matter

    5. SUPPLEMENTS- optional
    i personally take and benefit from these

    whey
    Adding creatine to pre meal helps performance
    caffeine is another option that helps ( for those who can tolerate it)

    Never needed any supplements ...I get adequate protein because I set my macro appropriately so see no need for expensive supplements ....caffeine is always good though
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  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    workout_freak89 wrote: »
    rabbitjb wrote: »
    Do you actually mean WITHOUT losing muscle or should you have said MINIMISING the loss of muscle ?

    should have worded it correctly..

    It's surprising how often it helps to actually word things correctly...
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  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited July 2015
    workout_freak89 wrote: »
    Mr_Knight wrote: »
    workout_freak89 wrote: »
    rabbitjb wrote: »
    Do you actually mean WITHOUT losing muscle or should you have said MINIMISING the loss of muscle ?

    should have worded it correctly..

    It's surprising how often it helps to actually word things correctly...

    esp if people are proof reading and not just reading them

    Again you are being loose with your definitions of phrases or don't actual know what proof reading means

    I'm really not picking at you ....although it may seem like I am

    But you're posting continuously offering unsolicited advice and yet using crucial words very loosely and in fact incorrectly

    Proof reading picks up typos and grammatical errors, it is for surface errors

    Editing picks up errors in sense and meaning

    If you're posting open advice to noobs you really shouldn't require editing in case of misleading them with basic errors IMHO
  • 999tigger
    999tigger Posts: 5,235 Member
    workout_freak89 wrote: »
    Mr_Knight wrote: »
    workout_freak89 wrote: »
    rabbitjb wrote: »
    Do you actually mean WITHOUT losing muscle or should you have said MINIMISING the loss of muscle ?

    should have worded it correctly..

    It's surprising how often it helps to actually word things correctly...

    esp if people are proof reading and not just reading them

    Its up to you to make sense and not for others to have to guess what you mean.
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