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    Betsy & Freya's DAD Robin13's Avatar
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    Calories for muscle memory

    Hi guys and gals so back to training after a long break and enjoying the start of the gains but now wondering where my calories show be? I'm running a small deficit and trying to lean slowly but want to make sure I'm on th right path?

    Can't find anything to guide me if I should be in a deficit, maintenance or surplus to get the best results from re starting training?

    I understand the cells have shrunk and now with training they re activate ..

    Many thanks .....👊
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    Registered User safcpaul's Avatar
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    Originally Posted by Robin13 View Post
    Hi guys and gals so back to training after a long break and enjoying the start of the gains but now wondering where my calories show be? I'm running a small deficit and trying to lean slowly but want to make sure I'm on th right path?

    Can't find anything to guide me if I should be in a deficit, maintenance or surplus to get the best results from re starting training?

    I understand the cells have shrunk and now with training they re activate ..

    Many thanks .....👊
    Small deficit/recomp should work well for you if you have muscle memory
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    Registered User shaneinga's Avatar
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    Suggest you read the sticky at the top of the page that says For all over 35 beginners. Follow the links in that thread in regards to nutrition.
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    Betsy & Freya's DAD Robin13's Avatar
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    Thanks guys I had trained for many years and held a good build up to my early 30's and then trained on and off up until a few years back now approaching 54😫So not a newbie but more of a returning old git😂
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    Registered User xTeTe's Avatar
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    I agree with safecpaul.. small deficit/maintenance should be fine.. but a lot of it comes down to what you are eating. If you are eating clean with high protein intake, I'd say slight deficit.
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    Originally Posted by Robin13 View Post
    Thanks guys I had trained for many years and held a good build up to my early 30's and then trained on and off up until a few years back now approaching 54So not a newbie but more of a returning old git

    Good luck with your return. Are you overweight significantly? Might be a good reason to be more mindful.

    Honestly I think most folks who start to tax their bodies in the gym after long layoffs should focus on training quality first, followed by eating well to support the training. There is plenty of time to adjust your meals up or down a bit after you get back to steady training and get your strength back.

    Ensure adequate general nutrition now though.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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    Betsy & Freya's DAD Robin13's Avatar
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    Hi not over weight at all just the love handles and a bit of chest fat but using my multi gym to train and a bike trainer👊I've years of training behind me so totally agree to keep form and reps decent and protein at a good level. Just wanted to make sure I'm not slowing anything by not being at the right calories👍Im5/10ft 12st so could cut and get leaner but wanted to be in a good spot while I enjoy the training again.. Thanks
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    Fatter than last time ezra76's Avatar
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    I've been doing well with slighty below maint.. About 7 weeks and exactly the same weight this morning. Lifts increasing signifacantly hopefully means gaining back muscle while losing a little fat.

    My maint. is 2700 and I've been at 2400-2500.
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    Powerlifting in disguise induced_drag's Avatar
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    If you truly have muscle memory from significant mass, than calories will not be very important in gaining back said mass.

    This is what is incredible about muscle memory and how strong it can be. I am not suggesting anyone do this. But when I was rushing to make up for 10 years being out of the gym and getting overweight and un trained, I wanted to drop the fat as fast as possible. Not really a good way to go.

    I literally only ate 1700 cal/day. Again I am not recommending this. My 500 cal deficit should have been around 2200. I was eating close to a 1000 cal deficit.

    I lost 25lbs of scale weight WHILE AT THE SAME TIME adding over 1" to my arms.


    So from regaining mass, you can indeed run a good deficit. I would recommend 500cal. 750 if you have more than 25lbs to lose. Really need more info but if your goals are to drop fat, and regain muscle, coming back off a long layoff is one of the few times that you can do both at the same time.

    This is 11 weeks.





    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  10. #10
    Betsy & Freya's DAD Robin13's Avatar
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    Thanks appreciate your input and you've done well in those pics👊I'll hit a deficit and see how things go.. regarding lost muscle hot 13st 10lbs 11%callipers 20 years back but never accurate!! And sat at 13st till last year..

    Now sitting at 12st must be 20% BF .
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