Keeping muscle while losing weight

daniwilford
daniwilford Posts: 1,030 Member
in Health and Weight Loss
I am still trying to wrap my mind around all the variables needed to be successful at this process. I am currently eating at least 1 gram of protein per pound of my estimated lean body mass per day. I am eating 500 calorie per day less than my TDEE. When it comes to my strength/weight training I am opting for higher weight and lower reps for lifts, pulls and presses. Do I have the formula in place to secure my muscle mass.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    In my opinion, you are right on track and are doing everything within your power to minimize fat loss. Good work!
  • Br3ntG
    Br3ntG Posts: 29 Member
    Yep sounds spot-on. Nice work.
  • daniwilford
    daniwilford Posts: 1,030 Member
    A personal trainer is recommending 12 - 20 reps, I think 5-7 is a better range. My experience with higher reps has skyrocketed my hunger level.
  • ottermotorcycle
    ottermotorcycle Posts: 654 Member
    The number of reps you do is unimportant compared to the fact that you are lifting challenging weights until you can hardly do it anymore. That's how you challenge your muscles. I noticed you mentioned lifts, pulls and presses - I hope this doesn't mean you've neglected your squats!

    I would actually up that protein to 1g per pound of total body weight, if possible. It's tricky, and you may not always hit it, but it's a good goal to have, at least. Make sure some of that protein is coming directly after your workout, preferably in liquid form without too much fiber or fat, so it gets to your muscles quickly. Chocolate milk is actually said to be the ideal post-workout snack!
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    sounds right to me.

    keep it up.
    ottersandsealsdonotfly wrote: »
    The number of reps you do is unimportant compared to the fact that you are lifting challenging weights until you can hardly do it anymore. That's how you challenge your muscles. I noticed you mentioned lifts, pulls and presses - I hope this doesn't mean you've neglected your squats!

    I would actually up that protein to 1g per pound of total body weight, if possible. It's tricky, and you may not always hit it, but it's a good goal to have, at least. Make sure some of that protein is coming directly after your workout, preferably in liquid form without too much fiber or fat, so it gets to your muscles quickly. Chocolate milk is actually said to be the ideal post-workout snack!

    and i agree with this post, as well :)
  • daniwilford
    daniwilford Posts: 1,030 Member
    I am doing squats too. I was doing them 3 times a week previously.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    You got it. That was the magic formula for me. I have a smaller deficit because I don't have much to lose, but keeping protein up is key.
  • Caged_Heat
    Caged_Heat Posts: 1,031 Member
    Congrats on your progress so far and your interest in lifting. I started at 62 three years ago, and was surprised to see how much I liked the challenge. It hasn't always been easy but I continue to make progress.

    This (2005) article on T-nation has helped me determine sets/reps: https://www.t-nation.com/training/set-rep-bible
    "Fat loss parameter options: 4 x 6, 4 x 8, 5 x 5, or 5 x 6 [sets x reps]. These will all work well to maintain muscle mass during hypocaloric eating phases."

    I find that eating at a deficit and lifting heavy does not go well together. I'm too weak to lift heavy even with low reps and am more prone to soreness and injury, including shoulder tendonitis. Recently I have been doing pyramids to incorporate warming up into each lift. I do 5 sets: 15/12/6/8/10 reps with the first two sets light to warm up. The last three sets are heaviest, lighter, lighter. It has been working well so far.

    I've also done a combination of strength and size with a program called PHUL (Power Hypertrophy Upper Lower):
    https://www.muscleandstrength.com/workouts/phul-workout

    Concerning protein, I am doing well with 1 gram per Lean Body Mass. Under this formula, I have lost 8 pounds but maintained my LBM. I've combined some cardio with lifting.

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