Protecting Muscle Mass while Loosing Weight
- Thread starter Niles1
- Start date
ExercisePhysio
Guest
Steve is absolutely right.
Here is the most common pitfall that you might encounter. When you enter into a massive weight loss program, you are probably really psyched up. In earnest, to avoid muscle loss, you start lifting weights everyday. This is definitely NOT what you want to do.
Especially when your caloric intake is lowered into the deficit range, your body is less likely to be in an anabolic state (a muscle-building state). You need to stimulate your muscles for them to grow, but realize that the actual act of exercise destroys your muscles. It is just the rest period after an exercise session where they grow.
Do you see the balance that has to be made here? You need to exercise and stimulate your muscles without overdoing it. Otherwise your overuse of the muscle will not be compensated for by muscle growth. Especially on a lower calorie eating plan.
Two days on/one day off, two on/two off, one on/one off, whatever fits your schedule.
Here is the most common pitfall that you might encounter. When you enter into a massive weight loss program, you are probably really psyched up. In earnest, to avoid muscle loss, you start lifting weights everyday. This is definitely NOT what you want to do.
Especially when your caloric intake is lowered into the deficit range, your body is less likely to be in an anabolic state (a muscle-building state). You need to stimulate your muscles for them to grow, but realize that the actual act of exercise destroys your muscles. It is just the rest period after an exercise session where they grow.
Do you see the balance that has to be made here? You need to exercise and stimulate your muscles without overdoing it. Otherwise your overuse of the muscle will not be compensated for by muscle growth. Especially on a lower calorie eating plan.
Two days on/one day off, two on/two off, one on/one off, whatever fits your schedule.
how much
Ok I will exercise more and I have begun using light weights. I am beginning to get a bit stronger, but I can not push myself more right now since my muscles (and tendons and ligaments) are way to sore!
Going from being a totally couch potato to actually walk, use my bike and swim has been really hard. I used to consider showering, walking to my car and shopping the hardest activities of my day!
I have been in pretty good shape and went to a gym but stopped 11 years ago.... Right now just doing bench press with the barbell (without weights) is heavy and leave my arms, shoulders and pecs sore for 3 days. But everybody have to start somewhere. And I will increase the volume as I progress.
I have plenty of excess body fat (body fat percentage 32.5 - about 42 kg of body fat ). So how much protein is enough. 1 g per kg of bodyweight? Or must I eat more protein than that ?
EP: I do realize that the energy deficit does not leave room for much anabolic processes. I will certainly not overdo the exercises but give my muscles time enough to recover. Right now 3 days between working a muscle group).
Ok I will exercise more and I have begun using light weights. I am beginning to get a bit stronger, but I can not push myself more right now since my muscles (and tendons and ligaments) are way to sore!
Going from being a totally couch potato to actually walk, use my bike and swim has been really hard. I used to consider showering, walking to my car and shopping the hardest activities of my day!
I have been in pretty good shape and went to a gym but stopped 11 years ago.... Right now just doing bench press with the barbell (without weights) is heavy and leave my arms, shoulders and pecs sore for 3 days. But everybody have to start somewhere. And I will increase the volume as I progress.
I have plenty of excess body fat (body fat percentage 32.5 - about 42 kg of body fat ). So how much protein is enough. 1 g per kg of bodyweight? Or must I eat more protein than that ?
EP: I do realize that the energy deficit does not leave room for much anabolic processes. I will certainly not overdo the exercises but give my muscles time enough to recover. Right now 3 days between working a muscle group).
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ExercisePhysio
Guest
Niles:
3 days between muscle groups sounds bang on!
Take your time with the weights, and yes, your muscles and ligaments can be sore after a hard workout.
As for protein, it has to be taken in conjunction with a total calorie overview. 1g of protein per kg of bodyweight is acceptable, but if you can handle it, try for a bit more. If you weigh 100 kg that puts your weight at 220 lbs, and 100 g of protein is in my view low. I would suggest (as a starting point) 150-200 g depending on how it makes you feel and your budget.
Remember, you need a calorie deficit! More protein might mean fewer carbs and fewer fats (especially the bad ones). How many calories are you bringing in per day now?
Michael
3 days between muscle groups sounds bang on!
Take your time with the weights, and yes, your muscles and ligaments can be sore after a hard workout.
As for protein, it has to be taken in conjunction with a total calorie overview. 1g of protein per kg of bodyweight is acceptable, but if you can handle it, try for a bit more. If you weigh 100 kg that puts your weight at 220 lbs, and 100 g of protein is in my view low. I would suggest (as a starting point) 150-200 g depending on how it makes you feel and your budget.
Remember, you need a calorie deficit! More protein might mean fewer carbs and fewer fats (especially the bad ones). How many calories are you bringing in per day now?
Michael
Homie say wah?
Taking it slow
Yes better take it slowly in the beginning especially with the weight training. It takes time for fascia, ligaments and muscle fibers to get used to being pressured again. I do focus on getting my torso muscles stronger too (abdominal: rectus and obligues and back erector spinae) so I can better handle the heavier weights in 3-6 month from now (progresive increase as I get stronger).
I eat about 2100 calories a day.(I am allowed a little more if I do cardio exercise (I use a stationary and a real bike and I swim). I have calculated that I get about 140-160 g of proteins every day from lots of lean fish, shrimps, poultry, and lean pork and liver and dairy products( and lots of vegetables about 24 0z aday and 5 pieces of fruits ) and high fiber bread. Today I got 144 g of protein but only 1700 calories. Cost of food is not an issue.
I weigh 280 pounds, 6 feet tall and 38 yo. As you can see on my ticker I need to loose 98 pounds more. (I have lost those 26,6 pounds in 7 weeks).
Dejanb: Martial arts is way to hard for me now ... I would get injured, since I am so out of shape.
Yes better take it slowly in the beginning especially with the weight training. It takes time for fascia, ligaments and muscle fibers to get used to being pressured again. I do focus on getting my torso muscles stronger too (abdominal: rectus and obligues and back erector spinae) so I can better handle the heavier weights in 3-6 month from now (progresive increase as I get stronger).
I eat about 2100 calories a day.(I am allowed a little more if I do cardio exercise (I use a stationary and a real bike and I swim). I have calculated that I get about 140-160 g of proteins every day from lots of lean fish, shrimps, poultry, and lean pork and liver and dairy products( and lots of vegetables about 24 0z aday and 5 pieces of fruits ) and high fiber bread. Today I got 144 g of protein but only 1700 calories. Cost of food is not an issue.
I weigh 280 pounds, 6 feet tall and 38 yo. As you can see on my ticker I need to loose 98 pounds more. (I have lost those 26,6 pounds in 7 weeks).
Dejanb: Martial arts is way to hard for me now ... I would get injured, since I am so out of shape.
anabolicaces
New member
Have some cottage cheese before you goto bed. It slowly digests and will help to stop you going catabolic. Peanut butter is another good alternative as is egg whites.
anabolicaces
New member
Cottage Cheese contains Casein which slowly digests.
Source is wikipedia but you can find much the same out on any bodybuilding site or even research casein itself if you have issue with that.
It's common knowledge my friend, no need to overreact with the magazine comments
There is some truth to the casein before bed thing.... it is more slowly absorbed.... especially when eaten with fat.
Will it make much of a difference?
No, not IMO. I don't eat casein before bed.
But for the neurotic people doing everything to a T, I certainly don't think it would hurt.
Will it make much of a difference?
No, not IMO. I don't eat casein before bed.
But for the neurotic people doing everything to a T, I certainly don't think it would hurt.
shygemini
New member
Just wanted to point out that wikipedia is not a reliable, good source to be citing from in any circumstance.
Nutrition Edge
New member
Just to throw this in to debate, to stop the body from breaking down muscle protein for energy in exercise, ensure adequate carbohydrate is present in the diet.
I can lose fat with next to no carbs and maintain my muscle.
I only eat about 3-4 oz high fiber bread every day, I also get some carbs from the 5-6 pieces of fruit everyday, and lots of lean meat, fish and poultry and about 24-30 oz of vegetable everday + dairy products.
(basically a low carb diet with room for a little extra carbs if I do more cardio)
I have been dieting for almost 14 weeks now:
-I have lost 40 pounds!!!
-My body fat percentage has gone from 37,5 % to 26,8 %!
- I have increased my lean body mass 4 pounds!
So I must be doing something right, I am not hungry, not counting calories and getting stronger and fitter ever so slowly.
I will try eating some Cottage Cheese in the evening.
So it does seems it is possible to both loose weight and protect my muscles mass while loosing weight sensibly. Boy I am happy ...
I have been very sore from even using lights weight and doing home exercises (plus swimming and using my stationary bike) Feb.1. I will have the strength to hit the gym and get serious with weight training again.
(basically a low carb diet with room for a little extra carbs if I do more cardio)
I have been dieting for almost 14 weeks now:
-I have lost 40 pounds!!!
-My body fat percentage has gone from 37,5 % to 26,8 %!
- I have increased my lean body mass 4 pounds!
So I must be doing something right, I am not hungry, not counting calories and getting stronger and fitter ever so slowly.
I will try eating some Cottage Cheese in the evening.
So it does seems it is possible to both loose weight and protect my muscles mass while loosing weight sensibly. Boy I am happy ...
I have been very sore from even using lights weight and doing home exercises (plus swimming and using my stationary bike) Feb.1. I will have the strength to hit the gym and get serious with weight training again.
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