A hot topic that’s for sure, it seems like the longer you’re in the bodybuilding field the more you realize that the only people that worry about losing muscle when they diet is the people that spend money on expensive supplements and hype. I’ve talked to more than a few IFBB and natural male and female pros and none of them have that as this big concern.
Sure, every single one of them does not want to give up their hard earned muscle when they diet but they don’t assume that they’ll magically shrink up when they drop their calories either.
You see I have my own theories about the origins of the whole “lose muscle when you diet” idea.
It started with bodybuilders in the 80’s and late 70s. Around the time that drugs were introduced.
You take people that are used to doing very little cardio and consume 3000-5000 calories then make them switch to under 2000 calories, with very little fat and carbohydrates in said diet plus ramp up both cardio and weight training freqeuncy with supersets and you have an environment for muscle wasting.
Not to mention that they might be on drugs to enhance their fat loss. All of that creates a more intense fat loss environment.
I don’t believe in it and I’ve only seen it in people that went on drastic, crash diets.
Here’s a few research studies to back me up
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr; 18(2):115-21.
There were two groups, one that did cardio and the other that performed 12-15 rep range weight training. What happened? The weight training group lost more fat and didn’t lose any muscle.Plus they increased their resting metabolism. On a 800 calorie liquid diet?
I’m starving after a shake on a 3000 calorie diet, let alone 800.
This type of diet would surely cause all of us to lose all our muscle right?
Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Ann Nutr Metab. 2000;44(1):21-9.
One group was a diet only group, another group was a diet group plus weight training and whey protein and the third group was the same as group two except they used casein protein.
After 12 weeks, the diet only group lost 5 pounds of fat, the resistance plus whey group lost 9 pounds of fat and gained 4 pounds of lean muscle. The weight training and casein group lost 15 pounds and gained 8 pounds of lean muscle.
They all consumed less than 1000 calories per day!!!
Yes I know they weren’t bodybuilders and weren’t trained but the evidence in there, when you decrease your calories you won’t automatically lose weight. If you diet smart and don’t fear carbs and fats.
You have to do it smart and that’s why I’ve released the premier guide on dieting to lose bodyfat, know as The Fat Loss Diet. This manual will walk you step-by-step through my calorie rotation system that will ensure you maintain or gain muscle mass while slashing bodyfat. You’ll have energy in the gym and continue to make strength gains without feeling like your on a diet.
Tags: Aerobic Training, Bodybuilders, Bodybuilding, Bodybuilding Diet, Calorie Diet, Calories, Carbohydrates Diet, Cardio, Cardio Training, Crash Diets, Hot Topic, how to prevent muscle loss when you diet, Lean Body Mass, Lean Mass, Liquid Diet, lose muscle when you diet, Losing Muscle, precontest diet, Protein Intake, Ramp, Resistance Training, Resting Metabolic Rate, Resting Metabolism, Single One, Supersets, Training Group, Weight Training