Can you lose weight amd mantain muscle?

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  • affirmed365
    affirmed365 Posts: 4 Member
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    We don't start actually losing the opportunity to build muscle until much later in life. So - lots of protein, lots of lifting - watch your carbs and calories... and you're golden. You'll lean up and muscle up. Go get 'em momma :).
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
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    affirmed365 wrote: »
    We don't start actually losing the opportunity to build muscle until much later in life. So - lots of protein, lots of lifting - watch your carbs and calories... and you're golden. You'll lean up and muscle up. Go get 'em momma :).

    not true at all. there are people who build muscle up into their golden years. yes being older makes it harder for some.carbs dont need to be watched unless you have a health issue, carbs also help with muscle building,as for watching calories,to get lean a deficit or recomp is required,to get muscular a recomp/surplus is needed.
  • SideSteel
    SideSteel Posts: 11,068 Member
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    Yes it's possible and unless you are getting quite lean you should expect to maintain muscle mass as you diet.
  • SideSteel
    SideSteel Posts: 11,068 Member
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    Here are the things you should be focusing on in order to maximally maintain and possibly even build muscle during a deficit, which is also possible in limited circumstance:

    1) Train each muscle 2 to 3 times per week. Use a well designed program rather than just "doing whatever"
    2) Apply a progressively demanding stimulus. In other words, over weeks you should be getting stronger as time passes.
    3) Eat sufficient protein. You'll hear a variety of figures for what constitutes sufficient. I think 1g/lb LBM is "probably enough" for most people, with some exceptions.
    4) Do not attempt to lose weight too rapidly as this can certainly compromise your ability to maintain muscle. I think .5 to 1% change in weight per week is likely a good slot to land in.


    If you are checking all of the above boxes you are probably going to do very well.

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