Thread: muscle memory

quite high same thing happened to me

Were you still liftin heavy?

first thing is youll "fill out", youll put on an automatck 1 or 2 kgs after bringing up the calorie intake. You may feel bloated the first couple days. The "filling out" wont be from muscle but just water retention being greater as a result of adequate nutrience to the body (which also contributes to the weight gain).

You should only be in deficit by a maximum of 700 cals.. start of with a nice easy 300 cal deficit. as you plateau decrease it by 200 bi weekly. I read in Tom Veneuto's Burn the Fat Feed the Muscle... 3500 cals = 1 lbs. So assume you are in a calorie deficit just from food by 300. multiplay this by 7 days a week. Thats about 2100 cals a week your burning, so hypothetically you burned about 2/3 of a lbs. You find thats a bit slow so you may want to add cardio by burning about 300 cals a day with HIIT (including afterburn effects), now youre in deficit 4200 cal a week thats about 1.3 lbs.

Now if you are in a 1000 calorie deficit, and are adding cardio. Not only are you deficit 7000 cals a week but with cardio thats almost 10000 cals in deficit. There is no way fat alone is going to feed the calorie deficit. Its gonna use fat but since its always requiring energy its gonna use muscle too.

Now that we understand that you can minimize the effects of metabolic starvation response (surpression of your basal metabolic rate and eating up muscle for energy) its best to eat 6 meals a day. A meal gets digested every 3 hours. So plan your meals about 2.5 to 3 hours apart, careful to keep within your calorie intake.

Originally Posted by stu21Ldn

quite high same thing happened to me

thank gawd! i really hope i can put it back on, i was gonna cut futher but i think i best try and get some muscle back before its too late, i'll change from my 3 day weights 3 day cardio back to my 5 day weights 1 day cardio routine, i'll also change my diet back, and hopefully the muscle comes back

i have learnt such a big lesson, i thought i could totally change my diet to protein only, with just a few carbs in the morning, pre-workout and post-workout (for my energy) and i'd lose fat and keep all my muscle, damm HOW WRONG WAS I! looking back i should have kept my diet the same, but cut out a few slices of bread, made carb portions a little smaller, upped the cardio a little, adding in the eca, made very slight changes! not just totally cut my daily food intake down to 2 cans of tuna, a few shakes and a chicken breast!!

oh well i know for next time, lesson learnt! i'll cut again in a few months once the exams are over, this month i'll work on maintaining, keeping healthy and getting a few lbs back from what i've lost (i've lost like 4kg, thats 8lbs i need back!! ARGHHHH!!!!!)

Originally Posted by KarlW

Were you still liftin heavy?

yep! but really stuggled last week, i know why i lost weight so fast, it was not enough cals, so pissed off with myself for letting this happen

Originally Posted by Machher

first thing is youll "fill out", youll put on an automatck 1 or 2 kgs after bringing up the calorie intake. You may feel bloated the first couple days. The "filling out" wont be from muscle but just water retention being greater as a result of adequate nutrience to the body (which also contributes to the weight gain).

You should only be in deficit by a maximum of 700 cals.. start of with a nice easy 300 cal deficit. as you plateau decrease it by 200 bi weekly. I read in Tom Veneuto's Burn the Fat Feed the Muscle... 3500 cals = 1 lbs. So assume you are in a calorie deficit just from food by 300. multiplay this by 7 days a week. Thats about 2100 cals a week your burning, so hypothetically you burned about 2/3 of a lbs. You find thats a bit slow so you may want to add cardio by burning about 300 cals a day with HIIT (including afterburn effects), now youre in deficit 4200 cal a week thats about 1.3 lbs.

Now if you are in a 1000 calorie deficit, and are adding cardio. Not only are you deficit 7000 cals a week but with cardio thats almost 10000 cals in deficit. There is no way fat alone is going to feed the calorie deficit. Its gonna use fat but since its always requiring energy its gonna use muscle too.

Now that we understand that you can minimize the effects of metabolic starvation response (surpression of your basal metabolic rate and eating up muscle for energy) its best to eat 6 meals a day. A meal gets digested every 3 hours. So plan your meals about 2.5 to 3 hours apart, careful to keep within your calorie intake.

thanks for the reply, that 3rd paragraph pretty much sums up what i did, drastically cut cals and started burning muscle for energy

yeah i should put on 1-2kg pretty soon due to water, but i'm gonna lose that hard look from having my carbs so low so i'm gonna look even shittier in a couple of weeks, oh well! thank God i have some bodyfat scales, or else i'd just think ''whehaaaaaaay! i've lost 8lbs of fast in 3 weeks!" so mad at myself, stupid ECA hasn't helped, just gave me anxiety and sleeping issues, ohh and don't forget the erection problems!

any more thoughts on this? is 10-12lbs muscle gain in a month possible if you just lost it all in the last 3 weeks?

i really doubt muscle gain will happen. Your muscle atrophied, the same work will need to be put in to induce the equal amount of hypertrophy as if you never had that muscle to begin with.

Originally Posted by young d

any more thoughts on this? is 10-12lbs muscle gain in a month possible if you just lost it all in the last 3 weeks?

I would overfeed at 110% of your your maintenance cals for a couple of weeks

Originally Posted by Machher

i really doubt muscle gain will happen. Your muscle atrophied, the same work will need to be put in to induce the equal amount of hypertrophy as if you never had that muscle to begin with.

that simply isnt true, last year when i was stressed out i didnt eat or train properly. when i got myself sorted again the muscle took no time at all to put back on. It is a strange phenomenon and its hard to explain until you've experienced it.

Originally Posted by LAM

I would overfeed at 110% of your your maintenance cals for a couple of weeks

gotcha LAM, i'll bump the diet back up, i'm also gonna get rid of my fucking bitch of a girlfriend once n' for all, she tells me how much she loves me but everytime shes meant to come over she is either out with her friends instead or too tired to come round, bitch is fucking my whole life up!! NOT ANYMORE!

Originally Posted by stu21Ldn

that simply isnt true, last year when i was stressed out i didnt eat or train properly. when i got myself sorted again the muscle took no time at all to put back on. It is a strange phenomenon and its hard to explain until you've experienced it.

thanks for the confidence Stu, i really need it right now... feeling at an all-time low (just got off eca, which ain't helping, zzzzz'), i'll get back on the CEE too, might help things, so tempted to hit some orals (this dbol is subconsiously whispering to my brain 'eat me'... i must resist!!)

muscle dont have a brain hahahahaa