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 .....๐
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Thread: Calories for muscle memory
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11-09-2020, 12:40 PM #1
- Join Date: Nov 2013
- Location: United Kingdom (Great Britain)
- Age: 57
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Calories for muscle memory
Rockabilly ,muscle cars ,hot rods,gretsch guitars and tattoos all rock!
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11-09-2020, 12:46 PM #2
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11-09-2020, 12:49 PM #3
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11-09-2020, 02:16 PM #4
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11-09-2020, 02:39 PM #5
- Join Date: Apr 2016
- Location: Chicago, Illinois, United States
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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.
Age: 42
Location: San Diego, California
Amateur boxer turned bodybuilder...
Hit me up on Sherdog.. TeTe
Road to 190@15% bf
June 2020 = 185 @20.5% bf
June 2021 = 183 @18.2% bf
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11-10-2020, 02:27 AM #6
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.โPhysical fitness can neither be achieved by wishful thinking nor outright purchase.โ โ Joseph Pilates
A bodybuilder uses the weights to work the muscle.
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11-10-2020, 08:35 AM #7
- Join Date: Nov 2013
- Location: United Kingdom (Great Britain)
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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 trainer๐I'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 calories๐Im5/10ft 12st so could cut and get leaner but wanted to be in a good spot while I enjoy the training again.. Thanks
Rockabilly ,muscle cars ,hot rods,gretsch guitars and tattoos all rock!
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11-10-2020, 02:10 PM #8
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11-10-2020, 03:33 PM #9
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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11-12-2020, 09:56 AM #10
- Join Date: Nov 2013
- Location: United Kingdom (Great Britain)
- Age: 57
- Posts: 394
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Thanks appreciate your input and you've done well in those pics๐I'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 .Rockabilly ,muscle cars ,hot rods,gretsch guitars and tattoos all rock!
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