Diet tips to sustain muscle mass - Tilted Forum Project Discussion Community

Nazggul · 10-13-2003, 03:48 PM

My biggest problem of late has been maintaining muscle mass that I gain from my strength training routines. The reason I am losing mass is that I am also heavily training for a few Triathlons for next year's season. I believe the biggest problem may be that I am just not feeding the engine enough or with the right balance. I don't have a large frame, 5'9" and about 160 currently.

Here is an example of a typical diet day. I would love any suggestions to enhance it or ideas on different things to add during the day. I work at a desk pretty much all day.

Morning 7:30 AM: Usually I will only have a bowl of Raisin Bran. Weekends I will have 2 eggs, sausage links, english muffin.

Lunch: 11:30 AM: Metabolol II supplement shake before and after a work out. Then after lunch a Turkey sandwich or chicken salad.

Afternoon 3:00 PM: Sometimes I can get out to get a Juice shake that I usually add Protien boosts to. One idea that a friend gave me was to add a hard boiled egg as a snack.

Dinner 8:00 PM: Either a big plate of pasta usually with a meat sauce, or a barbecue steak/chicken with a side of veggies, or pasta. This is ususally after the evening workout which is either a run, ride, or swim.

That's about it. Any ideas on what else I can add, different supplements, etc.?

Plan9Senior · 10-13-2003, 05:50 PM

Ditch the cereal and sausage links. Have oatmeal and add 3 more egg whites to your breakfast. That along with adding at least one whey protein shake post workout your diet looks ok, but I would like to see your exercise routine.

The problem with heavily training in cardio is that after 30 minutes, your body burns fat AND muscle indescriminately. This is why I always train shorter high intensity interval training workouts (HIIT), which is very key to preserving that muscle. Since you are training for triathalons, endurance is your thing so you are going to have to sacrifice some of that muscle during those long cardio endurance sessions

. The key will be to lose as little as possible. In order to do that make sure that you are taking in at least 1 gram of protein per pound of of your bodyweight. Also, don't do 30+ min cardio workouts on the days in which you weight train. I recommend doing a 3 day weight training split and then doing cardio the 4 days that you aren't lifting and making sure that you are getting enough rest per bodypart that you are working out in order for the muscle to continue to grow and repair itself between sessions.

Hope that helps.

Nazggul · 10-13-2003, 09:07 PM

Excellent, thanks for the tips. My typical week works out as follows: (although I liked the routine you posted in the "Skinny guy" thread)

Tue: Chest & Tri's
Wed: Shoulders & Back
Thur: Legs & Bi's
Repeat Cycle Fri, Sat, Sun with Abs thrown in here and there.

3-4 exercises per muscle group, 3-4 sets per exercise. Sometimes heavy, sometimes more reps but typically the same exercises.

Workouts are 1.5 hours during lunch, then cardio is typically in the morning or after work. Weekends are when I do the longer cardio work, usually early in the morning.

Thanks again!

10-13-2003, 03:48 PM	#1 (permalink)
Nazggul Psycho Location: San Francisco	Diet tips to sustain muscle mass My biggest problem of late has been maintaining muscle mass that I gain from my strength training routines. The reason I am losing mass is that I am also heavily training for a few Triathlons for next year's season. I believe the biggest problem may be that I am just not feeding the engine enough or with the right balance. I don't have a large frame, 5'9" and about 160 currently. Here is an example of a typical diet day. I would love any suggestions to enhance it or ideas on different things to add during the day. I work at a desk pretty much all day. Morning 7:30 AM: Usually I will only have a bowl of Raisin Bran. Weekends I will have 2 eggs, sausage links, english muffin. Lunch: 11:30 AM: Metabolol II supplement shake before and after a work out. Then after lunch a Turkey sandwich or chicken salad. Afternoon 3:00 PM: Sometimes I can get out to get a Juice shake that I usually add Protien boosts to. One idea that a friend gave me was to add a hard boiled egg as a snack. Dinner 8:00 PM: Either a big plate of pasta usually with a meat sauce, or a barbecue steak/chicken with a side of veggies, or pasta. This is ususally after the evening workout which is either a run, ride, or swim. That's about it. Any ideas on what else I can add, different supplements, etc.?

10-13-2003, 05:50 PM	#2 (permalink)
Plan9Senior Banned Location: Orange County, California	Ditch the cereal and sausage links. Have oatmeal and add 3 more egg whites to your breakfast. That along with adding at least one whey protein shake post workout your diet looks ok, but I would like to see your exercise routine. The problem with heavily training in cardio is that after 30 minutes, your body burns fat AND muscle indescriminately. This is why I always train shorter high intensity interval training workouts (HIIT), which is very key to preserving that muscle. Since you are training for triathalons, endurance is your thing so you are going to have to sacrifice some of that muscle during those long cardio endurance sessions . The key will be to lose as little as possible. In order to do that make sure that you are taking in at least 1 gram of protein per pound of of your bodyweight. Also, don't do 30+ min cardio workouts on the days in which you weight train. I recommend doing a 3 day weight training split and then doing cardio the 4 days that you aren't lifting and making sure that you are getting enough rest per bodypart that you are working out in order for the muscle to continue to grow and repair itself between sessions. Hope that helps.

10-13-2003, 09:07 PM	#3 (permalink)
Nazggul Psycho Location: San Francisco	Excellent, thanks for the tips. My typical week works out as follows: (although I liked the routine you posted in the "Skinny guy" thread) Tue: Chest & Tri's Wed: Shoulders & Back Thur: Legs & Bi's Repeat Cycle Fri, Sat, Sun with Abs thrown in here and there. 3-4 exercises per muscle group, 3-4 sets per exercise. Sometimes heavy, sometimes more reps but typically the same exercises. Workouts are 1.5 hours during lunch, then cardio is typically in the morning or after work. Weekends are when I do the longer cardio work, usually early in the morning. Thanks again!