Question - Preserving Lean Mass

[MichaelKB]

Lets say I have an 1900 calorie maintenance level. Which method would preserve the most lean mass while cutting weight:

Option 1: Maintain a 1900 calorie diet, walk/jog off 300 calories + weight train for another 300 (which is my normal routine)

Option 2: Cut to a 1700ish calorie diet and just do the weight training

I've been dieting a good while and am curious which might be the better approach for preserving muscle (not necessarily interested in what's the best cardiovascular-wise)

Thank you!

[illiniStrive]

People get way too neurotic about losing muscle.

Just:

A: Don't go on a crazy deficit.

B: Get adequate protein.

C: Lift hard and heavy in the gym. Cut volume if necessary.

[jon1995]

Lets say I have an 1900 calorie maintenance level. Which method would preserve the most lean mass while cutting weight:

Option 1: Maintain a 1900 calorie diet, walk/jog off 300 calories + weight train for another 300 (which is my normal routine)

Option 2: Cut to a 1700ish calorie diet and just do the weight training

I've been dieting a good while and am curious which might be the better approach for preserving muscle (not necessarily interested in what's the best cardiovascular-wise)

Thank you!

well first off how is your maintenance only 1900 calories? You sure thats not your bmr

[MichaelKB]

I'm doing all of this. Just wondered if there was a known and preferred method of maintenance + cardio vs eating below maint for the sole purpose of saving strength. The strength loss is getting downright depressing. LOL

[MichaelKB]

I seem to not lose any weight when I eat around 1900-2000 (w/o cardio). That's what I'm going by...

[illiniStrive]

I'm doing all of this. Just wondered if there was a known and preferred method of maintenance + cardio vs eating below maint for the sole purpose of saving strength. The strength loss is getting downright depressing. LOL

I seem to not lose any weight when I eat around 1900-2000 (w/o cardio). That's what I'm going by...

Your maintenance is not 1900. My maintenance is 1800-1900.

How much strength loss are you experiencing? That's a good sign that your deficit is too severe. You should maintain strength in the gym.

[MichaelKB]

I went from benching (for example) 4 sets of 8 reps at 165, to 4 sets of 8, 145 and that's a struggle. Squats, pretty much exactly the same story and weight (lower-weight I know, but strict form and they're ATG). Interesting on your maintenance levels. Everyone is different though.

Diet is pretty clean and strict. I slacked off and pretty much maintained (lost verrrry slowly) from Dec. up until about 6 weeks ago. Down about 10 pounds from then I need to drop another 12-14 now. Seem to be lising steady but strength along with it, obviously.

[jon1995]

I went from benching (for example) 4 sets of 8 reps at 165, to 4 sets of 8, 145 and that's a struggle. Squats, pretty much exactly the same story and weight (lower-weight I know, but strict form and they're ATG). Interesting on your maintenance levels. Everyone is different though.

Diet is pretty clean and strict. I slacked off and pretty much maintained (lost verrrry slowly) from Dec. up until about 6 weeks ago. Down about 10 pounds from then I need to drop another 12-14 now. Seem to be lising steady but strength along with it, obviously.

You dont need a strict or clean diet...you need to hit your macros bro. What exactly are your macros and exact calories..

[MichaelKB]

Exact macros, not sure.

8AM: oatmeal with 1 serving of WHEY and a handfull of raisans (roughly 400 cals in all).

11AM: I have a serving of yogurt with maybe a half handful of oats (roughly 150 cals).

1:30PM: I have a creatine drink (190 cals).

2:00 I'm lifting until roughly 3.

PWO (3:00): Shake/meal replacement which consists of two servings of whey, a tablespoon and a half of Peanut butter, half cup of milk, half cup of water, 2 tablesppons of oats, and a half a frozen banana. Roughly 500 calories.

Dinner around 530 usually consists of chicken breasts and a piece of whole wheat toast w/ honey. Sometimes this meal is substituted for 3-4 eggs w/ some salsa. LOL I know.. odd. Egg meal usually is like 450-550 cals, chicken and toast w honey is usually about the same. 450-550 cals.

Cardio is done around 8 pm for about 300-350 cals.

Before bed I will usually eat a bowl of goLean crunch with plenty of skim milk for a little extra protein and calories. 300-400 caloriesish.

I know I should measure, but I'm just not that anal. I stay pretty consistent with my amounts though....
That's pretty much my day on a consistent basis.