muscle help

amackg
amackg Posts: 48 Member
in Fitness and Exercise
If you are eating a deficit
A. How do you protect muscle?
B. Can you tone your muscle?
And if yes, Is it any different than the workout I was doing to gain muscle

Replies

  • madeawesome
    madeawesome Posts: 3 Member
    Keep protein level relatively high, keep lifting intensity high, keep lifting the same as you were when bulking. If strength begins to drop deeper into the cut, reduce volume but maintain intensity.
  • boomshakalaka911
    boomshakalaka911 Posts: 655 Member
    Eat 1.2 to 1.5g per lb of lean mass. Lift heavy.
  • AsISmile
    AsISmile Posts: 1,004 Member
    edited September 2015
    A. Is answered by the posters above.
    B. No you can not tone muscle. There was a great post on that misconception a while back.
    https://community.myfitnesspal.com/en/discussion/10229692/toning-is-a-deception
  • mperrott2205
    mperrott2205 Posts: 737 Member
    Could incorporate some creatine.
  • Abby_C2014
    Abby_C2014 Posts: 86 Member
    amackg wrote: »
    If you are eating a deficit
    A. How do you protect muscle?
    B. Can you tone your muscle?
    And if yes, Is it any different than the workout I was doing to gain muscle
    . B. What? Read this article http://www.bodybuilding.com/fun/womens-fitness-4-reasons-the-word-toned-needs-to-die.html
  • Cchioles
    Cchioles Posts: 276 Member
    boomshakalaka911 wrote: »
    Eat 1.2 to 1.5g per lb of lean mass. Lift heavy.

    Yes ^^ And More Specifically Concentrate On Hypertrophy - Moderate To Heavy Weights And High Reps (8-12)
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited October 2015
    amackg wrote: »
    If you are eating a deficit
    A. How do you protect muscle?
    B. Can you tone your muscle?
    And if yes, Is it any different than the workout I was doing to gain muscle

    I would suggest going to something like Google Scholar and doing your own peer-reviewed research. A thread like this can just provide a whole lot of conflicting ideas based on what others have read, be it peer-reviewed or opinion, which will just turn into a *kitten*-storm of debate and name-calling.

    A. Yes, protein for sure is needed to protect your muscles especially in a deficit.
    B. You gain muscle tone by reducing body fat.

    - RE above protein quantity (1.2gm to 1.5gm): There is a surplus of information on Protein consumption and I can tell you it's all over the board as I had to sift through a lot of it in school. Doing a conversion from grams to kilograms, studies related to recreational lifters will show anything from 1.4gm's per kg of body-weight to 2.10gm's per kg of body-weight. That's a pretty wide-range, no? :smile: Other experts such as Layne Norton, that did their PhD work on protein, have stated that 1gm per pound of body-weight is what you need and anything past that is a waste. All I can suggest is you do your own research on this, find a starting point based on what you read, adjust as needed. Again, that was in-reference to recreational lifters or "recreationally active"; you will find different results for gaining mass, pre-contest body-builders, athletes, elderly, etc., so make sure to read studies that are within context to who you are.

    - RE Sets/Reps/Intensity/Frequency: There is no rule as success has been seen with a multitude of training variables. If you enjoy Hypertrophy training do it for 12 weeks in your calorie deficit, re-evaluate your progress, adjust as needed. If you like a more strength approach, same as previously stated. Heck, if you want to do CrossFit then do CrossFit.

    There are few 100% scientific-absolutes in Exercise Science, finishing school was rather depressing for me when learning this, and you can only go with what a large quantity of peer-reviewed data point to and experience. Probably not the answer you're looking for but it's the most honest.

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