Maintaining muscle mass while cutting

o_chacon · 03-27-2009, 01:15 AM

Im currently on 2800 cals a day, I have had success with my current diet, and workout routine. This week though, my workout has changed. Instead of 20 minutes of cardio, I have added 1 hour and I am worried about losing the muscle mass that I have added. Should I increase my calorie intake? or continue with 2800?

BeRelentless23 · 03-27-2009, 01:18 AM

HIIT cardio would be better IMO but if you insist on doing an hour of cardio you must UP your cals is you want to preserve your muscle. Glutamine, though some studies disprove the fact, can also help preserve muscle mass during cardio

backherms · 03-27-2009, 02:28 AM

I think your fine at 2800 cals. Thats just my opinion though.

murali_biglee · 03-27-2009, 02:45 AM

while shooting up the cardio do increase the percentage of protien you consume and do remember to kick in glutamine and bcaa's pre and post workouts(both cardio and weights)

BeRelentless23 · 03-27-2009, 02:50 AM

I found this to be true in my diet and want to share the idea.

http://www.johnberardi.com/articles/...n/new_view.htm

Notice more cals = more fat lost. Just an example

erikhutson · 03-27-2009, 03:05 AM

Cut the cardio

Lift big, watch your calorie intake and your muscle mass loss will be minimal..

Cardio just garuntees your going to lose mass.

BeRelentless23 · 03-27-2009, 03:14 AM

Quote:

Originally Posted by erikhutson

Cut the cardio

Lift big, watch your calorie intake and your muscle mass loss will be minimal..

Cardio just garuntees your going to lose mass.

I like this approach better- i have been between 170 and 190 the last two years havent done cardio once. I lift very hard and heavy (heavy as i can anyway) and have very low body fat thanks to the diet! woo

LayzieBone085 · 03-27-2009, 03:21 AM

Slowly add cardio, and keep caloris high until you hit sticking points, then drop the calories a touch.

HIIT would be good on your off days I would start 1x a week, slowly up it to two, and possibly 3 with low intensity on your workout days.

Npeart · 03-27-2009, 03:23 AM

Quote:

Originally Posted by o_chacon

Im currently on 2800 cals a day, I have had success with my current diet, and workout routine. This week though, my workout has changed. Instead of 20 minutes of cardio, I have added 1 hour and I am worried about losing the muscle mass that I have added. Should I increase my calorie intake? or continue with 2800?

High protein, high fat, low carb (from fibrous sources only.)

www.cutdiet.com

You are now aware. . .

HIIT 2 times a week for 15 minutes (the other 15 minutes do LI) and LI 3 times for 30 minutes.

bubba g · 03-27-2009, 03:40 AM

Quote:

Originally Posted by o_chacon

Im currently on 2800 cals a day, I have had success with my current diet, and workout routine. This week though, my workout has changed. Instead of 20 minutes of cardio, I have added 1 hour and I am worried about losing the muscle mass that I have added. Should I increase my calorie intake? or continue with 2800?

Unless you are doing a cut to enter a bodybuilding show in the near future, I'd say don't worry about losing muscle.

The great thing about building muscle, is that we have muscle memory, and once you lose the fat you want to, you can just up your calories, and the muscle you had will come back very quickly. You just slowly increase your calories until you are gaining muscle again.

Too many people on this site not entering competitions, and cutting to peak a a certain time get too caught up in worrying about losing muscle.

Vietgoboi · 03-27-2009, 07:56 AM

Quote:

Originally Posted by BeRelentless23

HIIT cardio would be better IMO but if you insist on doing an hour of cardio you must UP your cals is you want to preserve your muscle. Glutamine, though some studies disprove the fact, can also help preserve muscle mass during cardio

This is true, I just started this week and felt the benefits through out the day.

Just add on: OP should perform HITT on bike or elliptical for now, before trying the threadmill.

Cronos1247 · 03-27-2009, 08:31 AM

I wouldn't completely cut cardio out ever, aside from the weight loss benefits it's good for overall health. Just incorporate LISS and HIIT, alternate the two. I like doing my more intense cardio sessions on off days, LISS just for post workout.

Jtrain71 · 03-27-2009, 10:58 AM

IMO, if you are still 360lbs you're still going to need to hit the cardio, I would say not to burn more than 1000 cals than what you put in. So if you're eating 2800 cal dont burn more than 3800. Expect to lose mass, its just the nature of the game. Keep the protein high, and when you lift go as heavy as possible (make sure not to overtrain) to preserve already gained mass.

Jtrain71 · 03-27-2009, 11:01 AM

Quote:

Originally Posted by Vietgoboi

This is true, I just started this week and felt the benefits through out the day.

Just add on: OP should perform HITT on bike or elliptical for now, before trying the threadmill.

I also agree, long period of cardio tends to break down mass. HIIT is excellent for burning fat and preserving muscle.

queloque · 03-27-2009, 11:27 AM

The minimum should be at least:

!. First know what your lean body weight is
2. Know your percentage of body fat so you can find out your lean body weight
3. Eat at least .9 to 1.2 protein grams for every pound of lean body weight.

o_chacon · 03-27-2009, 10:30 PM

Quote:

Originally Posted by Cronos1247

I wouldn't completely cut cardio out ever, aside from the weight loss benefits it's good for overall health. Just incorporate LISS and HIIT, alternate the two. I like doing my more intense cardio sessions on off days, LISS just for post workout.

First, thank you all for the great advice. Excuse me if I sound ignorant, but what is LISS?

Quote:

Originally Posted by Queloque

The minimum should be at least:

!. First know what your lean body weight is
2. Know your percentage of body fat so you can find out your lean body weight
3. Eat at least .9 to 1.2 protein grams for every pound of lean body weight.

How do you find out your lean body mass?

imasavage · 03-28-2009, 02:11 PM

Quote:

LISS

Low intensity steady state. Basically most people just do a powerwalk for a long duration of time. It helps with fat oxidization while minimizing muscle loss. The downside is it takes a longer time and doesn't increase cardiovascular heath nearly as much as HIIT.

It's used by bodybuilders a lot due to their extreme size and their want to preserve muscle.

o_chacon · 03-29-2009, 01:00 AM

Quote:

Originally Posted by imasavage

Low intensity steady state. Basically most people just do a powerwalk for a long duration of time. It helps with fat oxidization while minimizing muscle loss. The downside is it takes a longer time and doesn't increase cardiovascular heath nearly as much as HIIT.

It's used by bodybuilders a lot due to their extreme size and their want to preserve muscle.

OK, thanks for the info. I was looking into the link Npeart gave me, seems like a good program but would it be something I would want to use at this weight? or is it geared more towards people who need to lose 40 lbs or less?