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Old 10-31-2012, 11:57 AM   #1
Rob Pezza
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Maintaing Muscle Through Weight Loss

Can someone explain how you trim down to 6% body fat whilst maintaining muscle mass please?

What to eat, when and how to train.

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Old 10-31-2012, 12:04 PM   #2
Paulo Santos
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Re: Maintaing Muscle Through Weight Loss

Damn, why 6%? That is very, very low.

You have to do strength training 3-4 times a week, reduce your calories to loose 1/2-1 lb per week (which is approximately 500 calories below maintenance), and eat 1gr of protein per LBM.
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Old 10-31-2012, 02:10 PM   #3
Jeremy Wagner
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Re: Maintaing Muscle Through Weight Loss

If your trying to get that low you will lose muscle. Your goal should be to minimize that loss. You'll need to go at it slowly and consume a predominance of your calories from protein and fat. Everyones a little different where carbs are concerened but obvioulsy you'll have to consume them at a rate that allows for a caloric defecit. I'd get some Ketone sticks and measure that so that you don't go past moderate. You'd want to go in and out of Ketosois so you're not wasting muscle.
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Old 11-01-2012, 05:55 AM   #4
Darryl Shaw
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Re: Maintaing Muscle Through Weight Loss

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Originally Posted by Rob Pezza View Post
Can someone explain how you trim down to 6% body fat whilst maintaining muscle mass please?

What to eat, when and how to train.

The short answer is you can't maintain muscle mass during weight loss. You can however minimise the amount of muscle lost to some extent by following the guidelines issued by the Australian Institute of Sport - link. (wfs)
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Old 11-10-2012, 08:19 AM   #5
Brendan McNamar
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Re: Maintaing Muscle Through Weight Loss

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Originally Posted by Rob Pezza View Post
Can someone explain how you trim down to 6% body fat whilst maintaining muscle mass please?
This is a very big question. Here is the general idea.

You body will consume muscle if it thinks it is starving. This is a genetic response that developed through evolution. The people who's bodies did this survived hard times.

To reduce body fat you must eat less calories then your body requires to maintain its current weight. Unfortunately this can quickly lead your body into believing you are in danger of starving and muscle loss.

The way around this is two fold:

1) Your calorie deficit can not be too big. Don't try to lean out fast.

2) You must eat high quality food frequently. Lots of small meals throughout the day.

3) Meals should be low glycemic load meals. See the Zone Diets recommended list of good cards.

Lift heavy during the process.
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Old 11-10-2012, 09:47 AM   #6
Frances Ballesteros
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Re: Maintaing Muscle Through Weight Loss

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Originally Posted by Brendan McNamar View Post
This is a very big question. Here is the general idea.

You body will consume muscle if it thinks it is starving. This is a genetic response that developed through evolution. The people who's bodies did this survived hard times.

To reduce body fat you must eat less calories then your body requires to maintain its current weight. Unfortunately this can quickly lead your body into believing you are in danger of starving and muscle loss.

The way around this is two fold:

1) Your calorie deficit can not be too big. Don't try to lean out fast.

2) You must eat high quality food frequently. Lots of small meals throughout the day.

3) Meals should be low glycemic load meals. See the Zone Diets recommended list of good cards.

Lift heavy during the process.
Why lots of small meals? IF followers typically eat once or twice a day and are very lean.

The concept of GI is extremely overrated.

http://alanaragon.com/glycemic-index
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Old 11-10-2012, 10:19 AM   #7
Chris Mason
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Re: Maintaing Muscle Through Weight Loss

Jeremy had it right in terms of it is almost invariable you will lose muscle mass while doing so. Even juiced to the gills bodybuilders lose lean muscle as they cut for shows.

Now, if you have never before trained and begin training and watching your diet you may be able to greatly mitigate any muscle loss and or even add a little muscle, but if you are already trained and hypertrophied beyond your "natural" state you are going to lose some lean muscle mass.

Ketogenic diets and low carb diets are not the only way to get lean and retain lean muscle. They are effective, but for fit individuals who are training intensely I do not think they are ideal.

You haven't told us ANYTHING about yourself. What is your current BF? Do you train? How do you train? What do you weigh? How tall are you? How old are you? Do you consider yourself to have a fast or slow metabolism? Do you have any food allergies and so on.
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Old 11-10-2012, 11:07 AM   #8
Larry Bruce
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Re: Maintaing Muscle Through Weight Loss

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Originally Posted by Frances Ballesteros View Post
Why lots of small meals? IF followers typically eat once or twice a day and are very lean.

The concept of GI is extremely overrated.

http://alanaragon.com/glycemic-index
They are lean but not large typically. They don't get the slow release of nutrients throughout the day. Yes, a large meal take longer to digest, but it's still a bell curve, and after the hump optimum protein synthesis isn't realized, and breakdown exceeds synthesis.

Personally, I still stick with my opinion to just work out, eat as hungry, and not to worry about it. Nature will take its course. I'm past my prime but it made a huge difference. Also you can't target fat loss for appearance - so it may come off where you don't want it to.
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