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Is anybody else trying to lose weight while maintaining muscle? It really sucks to see this loss of muscle mass and strength. Recovery from heavy weightlifting sessions is diminished, even at 150+ grams of protein and 2100 calories per day. My body is so used to more.
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81.3 kg
Lost so far: 1.7 kg.
Still to go: 13.3 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 16 February 2020:
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1988 kcal
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Fat: 63.80g | Prot: 137.45g | Carbs: 213.70g.
Breakfast: Coffee with Milk and Sugar. Lunch: White Rice, Beef Stir Fry. Dinner: Bananas , White Rice, Beef Stir Fry. Snacks/Other: BSC Protein Shake Double Shot Espresso, Tasti Salted Caramel Protein Bar, Coffee with Milk and Sugar. more...
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Losing 1.4 kg a Week
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 Comments
I've been trying to focus on muscle gain and fat loss too.
I have been trying to follow this guide instead of focussing on calories intake as much.
I got it from this link
https://examine.com/nutrition/how-much-protein-do-you-need/
If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–1.6 g/kg (0.64–0.73 g/lb). People who are trying to keep the same weight but improve their body composition (more muscle, less fat) may benefit from the higher end of the range.
If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.4 g/kg (0.64–1.09 g/lb). If you’re an experienced lifter and bulking, intakes of up to 3.3 g/kg (1.50 g/lb) may help you minimize fat gain.
hope that helps!
16 Feb 20 by member: beelee1
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Tfw no GF's Weight History
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