oh, and no cardio for me either. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. I also believe that if your diet is right and you incorporate hiit as your choice of cardio then the amount of muscle lost is so minor it doesn't really matter. I think it is vital to consume plenty of calories through fat (good oils, cheese, advocados etc) and drink lots of water otherwise you will feel sluggish. You're gaining muscle, losing muscle, or staying the same. You make a very good point. How Do I Know If I’m Losing Fat Rather Than Muscle? Some science can prove that it may be possible and plenty of experience, from the greatest strength coaches to hit the gym, will tell you it absolutely is possible. Eating more protein can help prevent this to a degree, but after a point you’re probably going to lose some muscle mass if you cut calories low enough. Glycogen. Some of the variables that affected it were protein intake, ketosis, and weight training. Myth. Long bouts of low-intensity running degrade muscle. That being said, a change of mentality about training is in order once a lifter decides that being a fat slob is no longer a very desirable way of living. The next dietary tip for smart muscle building and healthy fats is to eliminate … We got guys on this forum telling stories of how they due to injury could not touch any weights for 6 months and lost so much muscle, but in another 6 months after that they came back even bigger and stronger. When you are cutting fat, you need to focus on maintaining the muscle that you presently have by lifting the same weight you have been lifting to build that muscle. I have taken hundreds of body fat measurements on amateur body builders and fitness models. 9,17,19,21 That’s about twice the RDI. So is the whole "lose muscle on a cut" a myth? Ive been at -1200 for a few months and my max bench is only down 10 lbs. Saw something legit on here a couple weeks ago that showed that the muscle loss is nearly negligible, unless you're at or above your natural limit. The first misconception that this myth is based on is the fact that fitness enthusiasts think you either store energy (gain muscle/fat) or lose energy (lose muscle/fat). High-Performance Fuel Mix As you start to exercise, your body uses glycogen, stored in the liver and muscles, for fuel. Or diet too fast and do lose it lol. You can only burn so much fat in a given time, however, so if you cut too much your body has to burn something. It exists but I think it's highly exaggerated, especially by watery bloated permabulkers who think they're emaciated because their fatceps are shrinking. Supporters claim this improves muscle gain, metabolism, and fat loss. I dont remember exact article words, but pretty much even if muscle is atrophied, his inside structure- to be precise nucleus amount remains as when you were lifting, that's why people get back to form pretty quickly. Years ago, scientists found that a pound of fat contains 3,500 calories of energy. It’s not permanent. I completely understand people’s fear of losing muscle while dieting but the truth is that it’s nothing to worry about. Unfortunately, a lot of the time, when people lose weight, they wind up with a lot less muscle … EDIT: Found the thread: https://www.reddit.com/r/bodybuilding/comments/3e8dij/what_does_this_sub_think_of_the_starvation_mode/. God I had to listen to this guy go on for 20 min about all his gains and how much crap he'd been shoveling into his mouth to prevent himself from losing his mass. Maintain Or Increase Strength Levels. When you cut calories during your cutting phase, you won't add muscle. Then to prove a point he flexed his biceps expecting some sort of reaction (I'm guessing he was hoping to impress) I just sort of cringed away. Some science will tell you that, technically, building muscle while burning body fat is completely impossible. So is … Muscle cells need a lot of energy, which means they burn a lot of calories. The argument goes as follows. What is muscle (all tissue, really) composed of? You'll have more muscle-growth months by building without bulking, since you won't need to spend much time cutting. Low-Carb Diets Will Make You Feel Hungrier Than Normal. If they can make a comeback from 0% training for 6 months, i'm sure we cutters who train 5 days a week can make a comeback in less than a month from whatever extremely minimal muscle-loss we had. Permabulkers bragging about their gains is like a fat chicks bragging about their boob size, it doesn't impress much. I agree with Chris Oldfield. You see, muscle loss is transient. Conventional advice tells us to cut 500 calories per day to lose 1 pound per week. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. In most cases, overweight dieters need to eat at least 1.4-1.6 grams of protein per kilogram of body mass to avoid losing muscle. -3X. Therefore our bodies will burn fat before it even touches muscle. Even though losing muscle is inevitable when cutting there are some steps you can take to prevent muscle loss and keep it to a minimum.. In a 2010 study of alternate daily fasting, patients were able to lose significant fat mass with no change in lean mass. I recently read Lyle Mcdonald's Ketogenic Diet. A lot of people get flat and lose size but aren't actually losing muscle, they just think they are. If Above 10% Bodyfat for Males or 12% for Women, Concentrate on Losing Fat First . You'll lose it if you're on too drastic of a deficit. Was it the article about those military folks on like 1200 deficit or something? -3X, And what does protein have that carbs and fat do not have? Which studies? Protein Myths and Facts. You’re not eating enough protein. One of the best ways to know whether you’re losing fat or muscle is to examine your exercise routine. The participants in these studies did indeed suffer muscle loss. Therefore, you must be in energy surplus to gain muscle and in a deficit to lose fat. Some of the variables that affected it were protein intake, ketosis, and weight training. In order to understand how to preserve muscle while losing body fat, it is helpful to understand the biological motivation behind these processes. They both have different structures, different metabolic activities, and different demands. If you bulk for six months and cut for three, those three months won't be muscle-growth months. show 0.5 to 1 percent of body fat loss per week is safest to keep muscle while losing fat. The participants in these studies did indeed suffer muscle loss. I really wish I had fatceps, but I refuse to sacrifice definition every where else for them. Apr. If you feel significantly weaker and flat you'll probably benefit from eating a little extra an hour or so prior to lifting. But not if that poundage comes from muscle loss. Diet Myth or Truth: Fasting Is Effective for Weight Loss. Short bursts of high-intensity running build muscle. First, I need to be clear what the term “losing … Clinical trials show that reducing calories while adding aerobic training reduces fat but does nothing to preserve muscle tissue and can result in significant muscle loss. BulkSupplements.com - Save 6% off all products - Enter. Jogging for an hour is a complete waste of time if you’re looking to lose fat. In this schedule, subjects eat normally on feeding days, and alternate that with a … If you cut too fast or sharply by restricting your diet too much, you’ll end up losing muscle. A lot of people exaggerate. Yep, a moderate deficit does that. alright, well is it as drastic as most people say? The faster the cut, more probability of strength loss. To build muscle, you must store energy. And the entire point of lifting weights is to grow mass and/or get stronger. I think the main issue with the muscle loss during a cut myth ( I still dont know what to think of it) is that as you cut you definitely decrease body fat, and that decrease in bodyfat is still a size displacement. Initially weight goes down to 185 pounds (84 kg), but then our appestat kicks in to make us gain weight. So the loss of water and glycogen stores leads to strength loss and muscle volume, but not necessarily muscle tissue. Thanks for everyone's opinion & eknight for the science (: I have been cutting for 3 months now using high fat moderate protein and lots of fibrous carbs (non starchy vegetables) as only carb source. pretty sure it's not that simple but eknight will be able to explain it better. Muscle tissue and fat tissue are two separate and distinctively different compartments. I have so far lost in excess of 30lbs and maintained strength, with recent very small increases in strength on some exercises. So we try even harder by cutting more calories. To lose fat, you must burn energy. I am on the phone, but in advanced fitness subreddit there was an article that proved the thing you call ,,muscle memory" . ... You naturally lose muscle mass with age, which slows down your metabolism. When I did my cut (9 months 210lbs to 165) I made sure to do everything right. First time I've tried to 'cut' as I'm still relatively new to bodybuilding, but my experience has been once over the first week of coming off carbs as a main energy source, you adapt and energy levels are just the same if not better. When you are in energy surplus, your body stores energy. I'm thinking, unless you starve yourself for 2 weeks, you shouldn't lose any muscle at all, right? If you’ve ever dieted consistently for an extended period of time you’ve most likely also experienced some muscle loss throughout that diet.. 3. Many people want to do cardio without losing muscle. Spending time doing endless circuit training using light weight … I'm not saying ive gained or lost muscle as I have no means of accurately measuring this, it's just my opinion. Hate spoon feeding stuff, so let me see if I can lead y'all in the right direction. 1. I think it’s almost completely avoidable. Because iirc there was a problem with the military folks vs. bodybuilders, since they were "just" shredded and didn't have a ton of musclemass to preserve? Losing weight can be great. Press J to jump to the feed. People make a mistake when they make the claim “Cutting = Losing tons of muscle. Do Lots of Cardio. Here’s the truth about losing muscle mass while dieting. During periods of reduced caloric intake, the body must compensate for this lack of energy. Muscle memory, they call it. 4, 2016 — In obese middle-aged men, losing weight while dieting normally depletes both fat and muscle. He cites a few studies that measured lean body mass atrophy in severe deficits. Their muscle structure is already prepared and can regain muscle size. He cites a few studies that measured lean body mass atrophy in severe deficits. … Why does the body break down muscle tissue when dieting? 2. How Can You Preserve Muscle While Cutting? Cut Calories Gradually. 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