Maintaining muscle mass while losing weight 
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 Maintaining muscle mass while losing weight

About four months ago I went on a diet with the goal of going from 205 to 180
in a years time.  I cut my Calories exactly 20 percent (I've been keeping
careful track) from about 2500 to 2000.  I also added 30 minutes of moderate
aerobics a week and kept up my weightlifting. Since then I have lost 5 pounds
and reduced my bodyfat very slightly.  The fact is this is much too slow of a
weight loss to satisfy me.  I wish quicker results.  I've decided that I'm
going to cut my Calories 40 percent to 1200.  The problem is that such a
reduction of Calories would usually result in more substantial muscle loss in
contrast to the strength gains I've made on my current diet.  However I figured
that if I increased my protein intake from 20 percent to 40 percent I would
minimize muscle loss.  I have two questions.  1. Is this a bad idea and why if
so?  2. What percent of the remaining Calories should be Carbohydrate and what
percent Protein?
  Thank you for your time



Thu, 24 Aug 2000 03:00:00 GMT
 Maintaining muscle mass while losing weight

...

Quote:
> 2. What percent of the remaining Calories should be Carbohydrate and what
>percent Protein?

I had good results following the Zone Diet. It has P/C=75% with the carbs
all of low glycemic index  and the fats monounsaturated. You can read the
books by Barry Sears in your local bookstore or see the site
www.enterthezone.com . I lost 25 lbs of fat and no muscle, according to
hydrostatic weighing.

Ben Green



Thu, 24 Aug 2000 03:00:00 GMT
 Maintaining muscle mass while losing weight

: About four months ago I went on a diet with the goal of going from 205 to 180
: in a years time.  I cut my Calories exactly 20 percent (I've been keeping
: careful track) from about 2500 to 2000.  I also added 30 minutes of moderate
: aerobics a week and kept up my weightlifting. Since then I have lost 5 pounds
: and reduced my bodyfat very slightly.  The fact is this is much too slow of a
: weight loss to satisfy me.  I wish quicker results.  I've decided that I'm
: going to cut my Calories 40 percent to 1200.  The problem is that such a
: reduction of Calories would usually result in more substantial muscle loss in
: contrast to the strength gains I've made on my current diet.  However I figured
: that if I increased my protein intake from 20 percent to 40 percent I would
: minimize muscle loss.  I have two questions.  1. Is this a bad idea and why if
: so?  2. What percent of the remaining Calories should be Carbohydrate and what
: percent Protein?

Hmm, 5 lbs loss in four months is fairly slow for this type of calorie cutting.
Have your muscles increased in size much over this time? How did you check your
bodyfat? Skinfolds are probably the most reliable provided they are done right.
Although the actual % fat may not be accurate (b/c it's based on a statistical
formula), you will be able to see whether the sum of skinfolds is consistently
decreasing. It's a cheap and convenient method as well.

Anyway, it should be possible to lose at least a lb per week of fat without
too much muscle loss, provided protein is adequate - an absolute upper limit
of 180gm/day would ensure this, although IMO it is too much even for
bodybuilders. This equates to 720 cals, which is a fair proportion of your
proposed 1200 cal plan to begin with. It doesn't leave much room for carbs
and fats, which are both important on a weight loss program. 40 percent of
1200 is only slightly more than 20 percent of 2000 in terms of absolute
grams of protein (120g cf 100g), and this is more important for determining
how much you need.

Anyway, enough rambling: I'd recommend 150g (600 cal) protein, ~40g fat (360
cals - mainly monounsaturated (~15 g) and polyunsaturated omega 3 (~5 g) and
omega 6 (10 - 15 g), and about 200 g carbohydrate (800 cals, mainly from
low glycemic index sources (e.g. oats, fruit) and hi GI to be used post
exercise. This is about 1750 - 1800 all up which is slightly less than your
previous 2000 cals but substantially more than 1200 (which I reckon will
push your body towards starvtion a little too much).

However, to get your faster weight loss, I'd try upping your levels of
exercise. Lifting 3xper week for up to 1 hr, aerobics: 30 min light on
lifting days, 1 hr a bit more intense on off days. Work up to it of course
from whatever you're doing now but always try and increase duration/intensity.
With the aerobics, you can add sprints to a) make things more interesting
b) teach your body to burn and store more glycogen rather than fat and c)
to improve your cardiovascular fitness levels.

You *should* be able to lose at least 1 lb per week doing this, and you could
even up your cooking.net">food intake a little, especially if you are getting too hungry
during workouts or experiencing low {*filter*} sugar symptoms.

Hope this helps,

Jeff
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Fri, 25 Aug 2000 03:00:00 GMT
 Maintaining muscle mass while losing weight

There is a weight management program called Set For Life that focuses on
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Tue, 29 Aug 2000 03:00:00 GMT
 
 [ 4 post ] 

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