How to eat when literally atrophying

[Xpiro]

Can’t go to the gym because of lockdown, bodyweight **** won’t maintain gains... TDEE is going to go down... 3 hours of lifting 4 days per week, no longer happening. I guess I can go on daily runs... macros though? ...help a shattered soul?

[Heisman2]

If you do bodyweight stuff you can definitely prevent most muscle loss over a few week period. People who are on bedrest lose muscle quickly, but if you can do pushups/pullups/jumping movements/etc you can maintain most of your gains, and you'll be in a great position to get them back when you can lift again. Try to eat at maintenance and keep protein high.

[AdamWW]

Can’t go to the gym because of lockdown, bodyweight **** won’t maintain gains... TDEE is going to go down... 3 hours of lifting 4 days per week, no longer happening. I guess I can go on daily runs... macros though? ...help a shattered soul?

3 hours of lifting???

[beowulf359]

Lots of ways to make bodyweight exercises more challenging if need be. Could also look into a pair of adjustable dumbbells and pull-up bar as a great addition. Combined with eating at maintenance should be sufficient to retain muscle mass.

[gbullock32]

Inmates can maintain fine with no weights: trash bag filled with water, variable weight, very versatile, curl it, toss it on your back and squat, do lunges or rows with it, ect. You would be surprised how much weight a 13 gallon bag of water weighs.

[WolfRose7]

Of course you can maintain

[paulinkansas]

You would be surprised how much weight a 13 gallon bag of water weighs.

Plus you have water for hydration and a shower after the workout. 13 gallons on water is 104 pounds. But you can probably only fill the bag halfway.

[AdamWW]

This whole pandemic has actually gotten me right on the edge of caving and building a home gym. I've wanted to for a while, just never finally bit the bullet and did it...

However, I ordered a pull up/dip/leg raise station on Amazon and some adjustable dumbells for the time being. Can do weighted dips/chins, light squats and lunges, etc...

Still trying to decide if I wanna invest in a full setup yet... in my area they claim gyms are (for now) only having to close until end of month, but I have a feeling it'll be extended.

[faithbrah]

Inmates can maintain fine with no weights: trash bag filled with water, variable weight, very versatile, curl it, toss it on your back and squat, do lunges or rows with it, ect. You would be surprised how much weight a 13 gallon bag of water weighs.

gonna have nightmares about water-filled bags breaking and damaging my apartment

[desslok]

You’d be surprised how many things around the house and outside have weight. Home depot is still open, they have wood, various size buckets, and bags of instant cement.

[1MANU]

This whole pandemic has actually gotten me right on the edge of caving and building a home gym. I've wanted to for a while, just never finally bit the bullet and did it...

However, I ordered a pull up/dip/leg raise station on Amazon and some adjustable dumbells for the time being. Can do weighted dips/chins, light squats and lunges, etc...

Still trying to decide if I wanna invest in a full setup yet... in my area they claim gyms are (for now) only having to close until end of month, but I have a feeling it'll be extended.

Converted half of my garage into a home gym a few years back. Did it in $500! Can train whenever I want, put on any music I want, convenience factor, etc..

DO IT!

[AdamWW]

Converted half of my garage into a home gym a few years back. Did it in $500! Can train whenever I want, put on any music I want, convenience factor, etc..

DO IT!

$500??? How???

[1MANU]

$500??? How???

Looks for deals in your area. Here in SF we have Play It Again Sports that sell used equipment. It was something like this:

Squat Rack ($150) - was one year used
Bench and barbell ($150) - practically brand new
Pull/Up Dip Bar - $50
Weights - $100

This is all you need. Over time I added more weights and I bought a leg press.

[AdamWW]

Looks for deals in your area. Here in SF we have Play It Again Sports that sell used equipment. It was something like this:

Squat Rack ($150) - was one year used
Bench and barbell ($150) - practically brand new
Pull/Up Dip Bar - $50
Weights - $100

This is all you need. Over time I added more weights.

Wow... how many pounds of weight do you have?

Are you now working out exclusively at home?

[1MANU]

Wow... how many pounds of weight do you have?

Are you now working out exclusively at home?

I have 15 of the 45lb plates, 10 of the 35lb plates, 5 of the 25lb plates, and then 5 each for 10b and 5lb plates. I have enough..lol.

I still go to the gym maybe once a week for a change of pace...but majority of training I just do at home.

Start building it now and over time you can add things here and there. People in my neighborhood come from time to time to train as well...they ask to use it. I should charge a day pass...lol.

Of course now due to CV all training I do completely at home and no visitors allowed.

[AdamWW]

I have 15 of the 45lb plates, 10 of the 35lb plates, 5 of the 25lb plates, and then 5 each for 10b and 5lb plates. I have enough..lol.

I still go to the gym maybe once a week for a change of pace...but majority of training I just do at home.

Start building it now and over time you can add things here and there. People in my neighborhood come from time to time to train as well...they ask to use it. I should charge a day pass...lol.

Of course now due to CV all training I do completely at home and no visitors allowed.

You got that many plates for $100?? That’s crazy... does the rack hold up OK? Everything I’ve seen online even the cheaper stuff is like $100 for a pair of 45’s

[1MANU]

You got that many plates for $100?? That’s crazy... does the rack hold up OK? Everything I’ve seen online even the cheaper stuff is like $100 for a pair of 45’s

Oh no....this what I have now building it over time. Initially it was less than that. Look for used weights! Ebay. Craigslist. No reason to pay brand new. Have to look for deals.

Squat rack is perfect. Brand is Rogue.

[AdamWW]

Oh no....this what I have now building it over time. Initially it was less than that. Look for used weights! Ebay. Craigslist. No reason to pay brand new. Have to look for deals.

Squat rack is perfect. Brand is Rogue.

ah ok so it’s not $500 now it was $500 when you started yeah?

[1MANU]

ah ok so it’s not $500 now it was $500 when you started yeah?

Yes. You should though be able to get the needed equipment in $500 - perhaps even brand new. Not sure what the prices are like these days. Then just get the weights. Easy and convenient.

[AdamWW]

Yes. You should though be able to get the needed equipment in $500 - perhaps even brand new. Not sure what the prices are like these days. Then just get the weights. Easy and convenient.

Yeah I’ve been shopping around but the prices are VERY high for brand new depending on plates.

The decent rogue racks start around $400 alone, and even the thicker 45lb plates from them are $130 for 2... those are the bumpers, not the premium training ones.

A full setup with the weights you mentioned would be closer to 2.5k

[1MANU]

Yeah I’ve been shopping around but the prices are VERY high for brand new depending on plates.

The decent rogue racks start around $400 alone, and even the thicker 45lb plates from them are $130 for 2... those are the bumpers, not the premium training ones.

A full setup with the weights you mentioned would be closer to 2.5k

Oh that's too much. Look for used equipment. All my equipment and weights were bought used. Makes no difference.

This squat rack is $240 brand new (with a built in pull up bar):
https://www.amazon.com/Fitness-Reali...gearpublish-20

Sorry OP derailed your thread. Back to business.

[desslok]

Yeah I’ve been shopping around but the prices are VERY high for brand new depending on plates.

The decent rogue racks start around $400 alone, and even the thicker 45lb plates from them are $130 for 2... those are the bumpers, not the premium training ones.

A full setup with the weights you mentioned would be closer to 2.5k

Rogue is overpriced, look for used Powertec, more than you need for half the price of rogue stuff

[AdamWW]

Rogue is overpriced, look for used Powertec, more than you need for half the price of rogue stuff

Really? I’ve never heard anything but rave reviews for rogue. Frankly I’m OK with spending more if it lasts a lifetime

[desslok]

Really? I’ve never heard anything but rave reviews for rogue. Frankly I’m OK with spending more if it lasts a lifetime

Yeah its good stuff, didn’t say it wasn’t, but you are paying for the name. Stuff half the price is plenty good unless you are squatting more than 750 lbs etc.

[Strawng]

3 hours of lifting???

How are you the only one that's noticed this?! If you ever lift for 3 hours straight, then you're doing something very wrong OP. I do some very hardcore workouts, and I'm never in the gym longer than 1.5-2 hours. If I was, I either wouldn't be doing enough or way too much.

[AdamWW]

How are you the only one that's noticed this?! If you ever lift for 3 hours straight, then you're doing something very wrong OP. I do some very hardcore workouts, and I'm never in the gym longer than 1.5-2 hours. If I was, I either wouldn't be doing enough or way too much.

Unless there’s a nap he sneaks in ;-)

[BeginnerGainz]

Rogue is overpriced, look for used Powertec, more than you need for half the price of rogue stuff

Rep fitness is good too

About bodyweight exercises not building or maintaining muscle, I’m sure Hannibal Lanham (Hannibal for King) would like to have a word with you....

[desslok]

How are you the only one that's noticed this?! If you ever lift for 3 hours straight, then you're doing something very wrong OP. I do some very hardcore workouts, and I'm never in the gym longer than 1.5-2 hours. If I was, I either wouldn't be doing enough or way too much.

You must be neglecting your social media muscle. I sometimes see kids in the gym sitting on a machine doing social media exercises for 20-30 minutes before someone interrupts them.

[Mrpb]

Doing body weight workouts now. I make it heavier with a back pack filled up with water bottles.

[Slayermanlet]

Bodyweight workouts can maintain very well if you know how to do them properly and intensely