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Started By
Message
re: Question regarding muscle loss
Posted on 12/8/21 at 8:20 am to lsu777
Posted on 12/8/21 at 8:20 am to lsu777
I very much appreciate y’all’s input, I don’t post much but read frequently, y’all’s input helped me change my life.
Sorry, I was trying to not put up a wall of text in op, I’ll clear up some things:
Yes, I am getting stronger.
Yes, when I do inbody tests, everything is as duplicated as possible re workout timing, eating, time of day, urination etc before tests.
I’ll generalize daily work out-both types, 5 days a week, alternate the type of workout,cycle with above average intensity for 30 mins.
Weights, full body, only lift “heavy” once a month, I’m getting older. Usually work about 60% of max, 3 sets of 8-15 reps. Generally exercises are bench, tow, shrugs, curls, tri extensions, reverse lunges, Romanian one leg split squat, calf raises. Usually mix in some alternate, but that’s the basics. Worth noting, I have back problems so I avoid dead lifts and traditional squats.
Body weight day-these numbers are averages-300 push-ups, 120 pull ups, 300 air squats, calf raises, box jumps. Usually incorporate rings, bands and the like. This workout varies a bit, but the above is typical.
My goal was to lose weight and look/feel better, I’m there. Now I want to be lean fit and strong. I’m talk and skinny, like a WR build,not a DE build. I’ll never be super strong links benching 450 pounds. I want to stay below 10% BF.
Bottom line, I guess it freaked me out to see a loss of 5 muscle pounds. While I am getting stronger, and I gave good definition, I don’t want to lose hard earned muscle for stupid reasons. Again THANK YALL, I very much listen to what I read here.
Sorry, I was trying to not put up a wall of text in op, I’ll clear up some things:
Yes, I am getting stronger.
Yes, when I do inbody tests, everything is as duplicated as possible re workout timing, eating, time of day, urination etc before tests.
I’ll generalize daily work out-both types, 5 days a week, alternate the type of workout,cycle with above average intensity for 30 mins.
Weights, full body, only lift “heavy” once a month, I’m getting older. Usually work about 60% of max, 3 sets of 8-15 reps. Generally exercises are bench, tow, shrugs, curls, tri extensions, reverse lunges, Romanian one leg split squat, calf raises. Usually mix in some alternate, but that’s the basics. Worth noting, I have back problems so I avoid dead lifts and traditional squats.
Body weight day-these numbers are averages-300 push-ups, 120 pull ups, 300 air squats, calf raises, box jumps. Usually incorporate rings, bands and the like. This workout varies a bit, but the above is typical.
My goal was to lose weight and look/feel better, I’m there. Now I want to be lean fit and strong. I’m talk and skinny, like a WR build,not a DE build. I’ll never be super strong links benching 450 pounds. I want to stay below 10% BF.
Bottom line, I guess it freaked me out to see a loss of 5 muscle pounds. While I am getting stronger, and I gave good definition, I don’t want to lose hard earned muscle for stupid reasons. Again THANK YALL, I very much listen to what I read here.
Posted on 12/8/21 at 9:08 am to Eyesinweasel
i would suggest moving to a 531 template with a 80% training max. my suggestion would be kryptea. Since you are below 10% i would suggest slowly doing a reverse diet...honestly using something like the carbon diet app would do you good.
then move to maintenance for a while too. then if you are comfortable slowly bump calories up.
keep protein high. in general though...you are not going to stay below 10% BF and add muscle. you are going to have to add BF to add muscle. is what it is.
on the lifitng....i would focus on movement and getting stronger/more explosive....track everything and adjust as needed.
5 days is a lot for someone getting older so be careful on there
then move to maintenance for a while too. then if you are comfortable slowly bump calories up.
keep protein high. in general though...you are not going to stay below 10% BF and add muscle. you are going to have to add BF to add muscle. is what it is.
on the lifitng....i would focus on movement and getting stronger/more explosive....track everything and adjust as needed.
5 days is a lot for someone getting older so be careful on there
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