Hi
I was told to reduce carbs, sugar and fried foods, due to High cholesterol and on tabs now.
However, i was too cautious and reduced too much on carbs and other, which eventually took most of my good muscles. reduce from 71 to 62 in a 6 months. I should have done it in moderation, however it is getting too difficult to get my muscles back. Iam 45M
Looking for a recommedation on the Diet/Nutrition to build my muscles.
I eat plant proteins, Egg and Fish… not a red meat person.
Any suggestion to build the muscles back atleast gain my weight to 66kg will be great.
Thanks
Do you allow yourself dairy?
What does your diet and training look like right now. Have you not been training for six months while you dieted?
Muscle memory is real. As long as your healthy enough to train and you can get cals in it will come back faster than you think.
The wording of this makes me really suspicious… If you reduced carbs and fats, what else is left for you to eat that wouldn’t spare muscle tissue…?
Wait, no, it makes sense now. You’re eating bird food.
Get your protein up to 2.2g/kg bodyweight. It can be chicken, pork, fish, whatever, but plant based proteins are not a reliable protein source.
Clean carbs are fine. Avoid the processed stuff.
Obviously you should avoid the fried foods… I dont think you need any of us to tell you that. Otherwise, fats are also fine - just don’t overdo it.
This is not an attack at all: are you sure you lost muscle? Often, when we get lean, we think we dieted off a ton of muscle. In reality, we either didn’t have as much as we dared dream or we haven’t yet become as lean as we think (and just lost enough weight to look soft). Based on your weight, it’s likely the former.
In any case, the recommendations are going to hold: get your protein up, get progressively stronger, and trust the process.
When you say you’re looking for diet recommendations, what would be helpful? It looks like you may already have a short list of what you’re comfortable eating.
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Always keep a handle of non-fat milk on hand. Chicken breasts and lean ground turkey are not red meat. Increase your carbs, but eat them immediately before, during, and immediately after training.
Is this kg? I can’t imagine there’s that much muscle going from 155 lbs down to 135 to begin with.
If you go low carb like Keto etc you will quickly burn out your muscle glycogen (stores 3x water btw) when you lift… you will start loosing strength, which is why you are thinking you lost “muscle”… glycogen is part of your muscle so you are not wrong.
Good news is → you need to find a source of glucose you can put in and you will start getting strong again. Protein is only ONE piece of the puzzle… GLYCOGEN takes 24 hours to replenish btw…
Why doesn’t this happen to Robert Sikes?
What if I drank like a shitload of gatorade right before I started training?
Receipts. Bring em
Because he’s got a mutant pancreas?
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Ditch the plant crap
Not good advice
*lose…also, this is overly simplistic and factually incorrect
Drinking gatorade: Your body will use GLUCOSE that is in your blood during/for ATP… your muscle stores of GLYCOGEN are also used for ATP when you get pumping aka lactic acid build up… glycogen takes 24hr to replenish. Im not entirely sure which one is used first or faster, I know the liver is involved in almost all stomach and hormonal stuff, be nice to it!
AND yes you can do gluconeogenesis to produce glycogen from meat(lipids and proteins) if you dont want to eat carbs
Na just a hobby…
You’re right. It’s not good advice, it’s GREAT ADVICE. Why do you vilify carbs ? Carbs are muscles’ primary source of energy. Enough of the Carnivore bs. All that will get you is an early grave.
No prematurely dead carnivores yet. How early you figure?
You’ll know when your arteries are clogged and you have a fatal heart attack or when your kidneys shutdown and you’re on a dialysis machine.