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I need to keep my muscle


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#1 Niomi

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Posted 25 November 2021 - 09:28 PM

Hi, I haven’t posted in a while. A lot has changed in my life. During the summer I managed to drop down to 125 and I really liked myself. The job I have now I do a lot of heavy lifting and I have gained a lot of muscle I am now at 160. However I can definitely see a major difference in the amount of fat I have. I feel disgusting and I want to lose atleast some of the weight. I understand that the new muscle is accounting for some of my weight gain. How would you guys suggest losing my weight without losing too much of my muscle.


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CW: 150
GW: 120
 STARTING WEIGHT: 160
160 159 158 157 156 155 154 153 152 151 150 149 148 147 146 145 144 143 142 141 140 139 138 137 136 135 134 133 132 131 130 129 128 127 126 125 124 123 122 121 120


#2 messinwithsasquatch

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Posted 25 November 2021 - 09:40 PM

I've heard that keto is supposed to help with that. I don't have any experience with keto personally. But the big thing is to make sure you're getting enough protein. You don't need that much protein while you're maintaining, but if you want to hold on to muscle, it seems that you need at least 1.2-1.5g protein/day per kg bodyweight.


5'11''・CW: 181・HW: 190・LW: 126
GW1: 170・GW2: 150・UGW: 133


#3 PetiteBaker

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Posted 25 November 2021 - 09:43 PM

Don’t do keto, it’s a waste of time. You lose weight quickly with keto because you cut down carbs, which means you cut down on water weight. As soon as you reintroduce carbs, you see that “weight” gain back. Do cico, up your cardio but add resistance training in there too. 


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#4 not_my_body

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Posted 25 November 2021 - 11:44 PM

Keep your protein intake high.

Fats are up to you. Same with Carbs, but a lot of people (including myself) find a low to moderate amount of carbs is best and helpful to lose weight compared to a high carb intake.

Just figure out your TDEE if you don't know it already, and eat a few 100-500 cals below. BUT because of your job, I highly recommend not going lower than say 300 below your TDEE.

You will still lose weight this way. Slower yes, but if you go fast you are more likely to lose muscle.
"Now you see, the world is full of temptations. They are wrong things that seem right at the time" - Jiminy Cricket in Pinocchio.

Height: 5 foot 7 / 170.5cms
Highest Weight: 180 pounds / 82 kgs, (BMI 28)
Lowest Weight: 85 pounds / 39 kgs, (BMI 13)

ULTIMATE GOAL WEIGHT (again): 85 pounds / 39 kgs OR LOWER!!!

#5 JustABitThinner

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Posted 26 November 2021 - 02:20 AM

Keep your protein high and you will be totally fine especially because you are in a lifting type job. And dont low restrict bc you need the energy definitely for the job, or else that's when your muscle will start to disappear. On some bodies it's easy to make muscle (sounds like yours) so it will be easy to keep too. I have this type of body and my muscles don't seem to have ever left (even when I want some of them to, hahah)

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