Comments on: Maintain Muscle Mass On 800 Calories Per Day? http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/ Fitness Tips To Get Lean and Toned, Not Bulky! Fri, 18 May 2012 17:04:27 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: sleepyhead http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-773958 sleepyhead Sun, 22 Apr 2012 05:01:32 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-773958 Great article! I have been looking all over the internet for dieting tips, and so far I think this is my favorite :) I have some questions. I'm about 5'5-5'6", and I'm rather young (under 18) but I'm trying to lose weight. I have quite a bit of muscle mass, though I am overweight and am trying to shed 50 pounds as quick as possible. My current diet can be anywhere from 700-800 calories, although occasionally I go up to 1,200 or as low as 500; I have been eating like this for almost 2 weeks and have dropped about 8 or 9 pounds. Because I am overweight, I found that my body does not seem to be suffering from hair loss or other classic symptoms of anorexia. I do not want to lose my muscle mass, I would like to build it up more, if possible, as I am still an athlete. I try to do resistance training such as crunches (50 at a time, 3-4 reps), push-ups (20, 1-2 rep), and squats (20, 1 rep) every night. Is this enough? Recently, I found that push-ups seem to be harder for me than before, though this could be because my body is heavier than before. What do you think? Can I continue to do what I'm doing, without losing muscle mass, or do I need to change something? Some of my friends have noticed that I'm eating less, and I would like to know if you think that I am doing fine. Much appreciated, great article! Thanks again for this information :) Great article! I have been looking all over the internet for dieting tips, and so far I think this is my favorite :)

I have some questions. I'm about 5'5-5'6", and I'm rather young (under 18) but I'm trying to lose weight. I have quite a bit of muscle mass, though I am overweight and am trying to shed 50 pounds as quick as possible. My current diet can be anywhere from 700-800 calories, although occasionally I go up to 1,200 or as low as 500; I have been eating like this for almost 2 weeks and have dropped about 8 or 9 pounds. Because I am overweight, I found that my body does not seem to be suffering from hair loss or other classic symptoms of anorexia.

I do not want to lose my muscle mass, I would like to build it up more, if possible, as I am still an athlete. I try to do resistance training such as crunches (50 at a time, 3-4 reps), push-ups (20, 1-2 rep), and squats (20, 1 rep) every night. Is this enough? Recently, I found that push-ups seem to be harder for me than before, though this could be because my body is heavier than before. What do you think? Can I continue to do what I'm doing, without losing muscle mass, or do I need to change something? Some of my friends have noticed that I'm eating less, and I would like to know if you think that I am doing fine. Much appreciated, great article! Thanks again for this information :)

]]> By: suanta0 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-731168 suanta0 Mon, 27 Feb 2012 06:55:49 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-731168 the rebound weight gain from this is going to be awful. please no one eat less then 1200 calories. even short term, anything under that is not worth it. please. im saving you a lot of heartache. slow and steady wins the race. http://caloriecount.about.com/1000-calories-less-danger-extreme-calorie-b557773?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20120225&utm_term=continue1 the rebound weight gain from this is going to be awful. please no one eat less then 1200 calories. even short term, anything under that is not worth it. please. im saving you a lot of heartache.
slow and steady wins the race.

http://caloriecount.about.com/1000-calories-less-danger-extreme-calorie-b557773?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20120225&utm_term=continue1

]]> By: Bigtransformation http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-679510 Bigtransformation Fri, 06 Jan 2012 22:29:14 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-679510 Hi Rusty, you're obviously a big advocate of calorie based diets as opposed to the view of many others where they say "don't count calories, just macronutrients". I myself am on a low calorie diet - 1500-1800 a day to be exact, depending on cardio level. I'm also keeping protein high (around 200g) I'm exercising 6 days a week and feel tired and hungry most of the time, especially close to bedtime. Did you have this in your experience? I know everybody is different so just trying to get different perspectives. Hi Rusty, you're obviously a big advocate of calorie based diets as opposed to the view of many others where they say "don't count calories, just macronutrients".
I myself am on a low calorie diet – 1500-1800 a day to be exact, depending on cardio level. I'm also keeping protein high (around 200g) I'm exercising 6 days a week and feel tired and hungry most of the time, especially close to bedtime. Did you have this in your experience? I know everybody is different so just trying to get different perspectives.

]]> By: Tim http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-679444 Tim Fri, 06 Jan 2012 21:14:39 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-679444 What about 1500 Calories a day (or whatever is 75% normal maintenance) and at least 50g of protein a day (whatever a non-lifter needs). Occasional cardio and little to no weight training? Whilst weight loss will be slow and steady, as it is diet induced more than exercise. Will it all be fat and no (or hardly any) muscle or are weights needed to preserve muscle on any diet? I'm curious What about 1500 Calories a day (or whatever is 75% normal maintenance) and at least 50g of protein a day (whatever a non-lifter needs). Occasional cardio and little to no weight training? Whilst weight loss will be slow and steady, as it is diet induced more than exercise. Will it all be fat and no (or hardly any) muscle or are weights needed to preserve muscle on any diet? I'm curious

]]> By: James http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-620169 James Wed, 30 Nov 2011 08:24:09 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-620169 I just started my diet, im 6'1 at 215 my goal is 180 my intake is 900 calories but alot of protein because i wanna burn fat and gain muscle would this be ideal for me or should i increase the calories? I just started my diet, im 6'1 at 215 my goal is 180 my intake is 900 calories but alot of protein because i wanna burn fat and gain muscle would this be ideal for me or should i increase the calories?

]]> By: Mathieu http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-572788 Mathieu Tue, 04 Oct 2011 22:43:22 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-572788 Hello, First of, I just love your perception of fitness -id est flat stomach, abs and decent amount of muscles-, and want to thank you for this great quantity of information you give us. I understood resistance training help increase resting metabolic rate but it's been a while since I injured my two elbows, and I can only do dumbbell flies, shoulder raises (front-lateral-posterior) and leg training. Is it enough to be consider effective resistance training ? Thanks in advance for your answer! Hello,

First of, I just love your perception of fitness -id est flat stomach, abs and decent amount of muscles-, and want to thank you for this great quantity of information you give us.

I understood resistance training help increase resting metabolic rate but it's been a while since I injured my two elbows, and I can only do dumbbell flies, shoulder raises (front-lateral-posterior) and leg training. Is it enough to be consider effective resistance training ?

Thanks in advance for your answer!

]]> By: scott http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-546802 scott Sat, 20 Aug 2011 21:24:20 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-546802 i lift fairly heavy 3 times a week in a program thats supposed to build both muscle and strength, and its working very well for me. Id also like to lose some weight, and i simply cannot do that when im lifting. I know im not overeating, because when i stop lifting i immediaty begin to shed pounds, but as soon as i hit the gym it stops. What could i do to keep my strength and muscle gains, but begin losing weight? I cant work out any more than i am now, id like to just stop with the weights, or do a bare minimum if need be, and switch to a cardio or sprinting and biking regimen. Any ideas on this? Ive done IF and it works well for me except when im hitting the weights. i lift fairly heavy 3 times a week in a program thats supposed to build both muscle and strength, and its working very well for me. Id also like to lose some weight, and i simply cannot do that when im lifting. I know im not overeating, because when i stop lifting i immediaty begin to shed pounds, but as soon as i hit the gym it stops. What could i do to keep my strength and muscle gains, but begin losing weight? I cant work out any more than i am now, id like to just stop with the weights, or do a bare minimum if need be, and switch to a cardio or sprinting and biking regimen. Any ideas on this? Ive done IF and it works well for me except when im hitting the weights.

]]> By: Maggie http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-534489 Maggie Mon, 18 Jul 2011 22:17:18 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-534489 oh, it's really July 18 -- senior moment. oh, it's really July 18 — senior moment.

]]> By: Maggie http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-534488 Maggie Mon, 18 Jul 2011 22:16:16 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-534488 Today is July 15, 2011. I've lost 20 pounds since June 6 - with 700-800 calories a day and my goal is to lose 15 more pounds by September 1. I do both cardio and resistance work 6 days a week and surprisingly I don't get hungry. That's the part that has me worried (along with the fact that I'm going against the rules, so to speak). I feel good. I'm 75 years old, female, and unquestionably getting stronger because of the strength training. oh - I injured myself last november and gained 25 pounds, so much of the 40-pound loss is getting back to where I was then. Today is July 15, 2011. I've lost 20 pounds since June 6 – with 700-800 calories a day and my goal is to lose 15 more pounds by September 1. I do both cardio and resistance work 6 days a week and surprisingly I don't get hungry. That's the part that has me worried (along with the fact that I'm going against the rules, so to speak). I feel good. I'm 75 years old, female, and unquestionably getting stronger because of the strength training. oh – I injured myself last november and gained 25 pounds, so much of the 40-pound loss is getting back to where I was then.

]]> By: malu marquez http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-391220 malu marquez Tue, 01 Jun 2010 00:12:57 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-391220 I exercise 12 hrs for 6 days. I combine cardio and resistance on my 12 hrs of exercise. For 10 years I maintain my weight of 125 lbs but now I am 131 lbs. Now that I increase my exercise to 12 hrs for 6 days I cannot loose any weight. Did I reach my plateu? What should I do? Please advise. I exercise 12 hrs for 6 days. I combine cardio and resistance on my 12 hrs of exercise. For 10 years I maintain my weight of 125 lbs but now I am 131 lbs. Now that I increase my exercise to 12 hrs for 6 days I cannot loose any weight. Did I reach my plateu? What should I do? Please advise.

]]> By: Mike http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-365057 Mike Sun, 18 Apr 2010 22:53:29 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-365057 You recommend that this 800 calorie type thing should be done short term, or one a couple days a week, but if I had the self control to do this all week for as long as many weeks as I felt I needed, I assume I would end up shredded am i wrong? You recommend that this 800 calorie type thing should be done short term, or one a couple days a week, but if I had the self control to do this all week for as long as many weeks as I felt I needed, I assume I would end up shredded am i wrong?

]]> By: kiera http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-354942 kiera Mon, 15 Mar 2010 09:48:36 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-354942 Hi Rusty, I have to start of by saying great site! It has motivated me to get lean and let me realize I can only do this is my diet is healthy and controlled. Before I'd cheat and stuff my face thinking, well I am exercising anyway. Wrong way of thinking and motivation. So thank you for changing that! I have a question regarding what a normal meal would be for someone 168 cm or 5'5'', weighing about 49-50 kg would be. I do HIIT 3 or 4 times a week for 30 minutes (with warm-up and cool down combined) and then weights for my upper body every night for 10 minutes or more. I plan on doing eat stop eat one of these days. So far I've been eating around 800-900 calories daily for about 10 days and have become more lean. I also have only been eating lunch and dinner because I workout mid-morning and wait that hour after-- which leads to lunch. Each meal is about 350-400 calories. So what would you recommend daily, on regular days of Eat Stop Eat to continue getting lean? Should I push breakfast in once i start it? Hi Rusty,
I have to start of by saying great site! It has motivated me to get lean and let me realize I can only do this is my diet is healthy and controlled. Before I'd cheat and stuff my face thinking, well I am exercising anyway. Wrong way of thinking and motivation. So thank you for changing that!

I have a question regarding what a normal meal would be for someone 168 cm or 5'5", weighing about 49-50 kg would be. I do HIIT 3 or 4 times a week for 30 minutes (with warm-up and cool down combined) and then weights for my upper body every night for 10 minutes or more. I plan on doing eat stop eat one of these days. So far I've been eating around 800-900 calories daily for about 10 days and have become more lean. I also have only been eating lunch and dinner because I workout mid-morning and wait that hour after– which leads to lunch. Each meal is about 350-400 calories. So what would you recommend daily, on regular days of Eat Stop Eat to continue getting lean? Should I push breakfast in once i start it?

]]> By: nicole http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-340774 nicole Tue, 26 Jan 2010 07:28:55 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-340774 * 24 year old female ,sorry * 24 year old female ,sorry

]]> By: nicole http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-340759 nicole Tue, 26 Jan 2010 07:01:30 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-340759 Hey rusty, im a pt in nz and stumbled across at such a fortunate time. i was the leanest i had been 1 year ago, looked and felt amazing with a whole lot of energy and "6 pack showing.unfortunately as a 24 year old male, i allowed myself to be convinced by drs and friends and family that i had an eating disorder ( i was still eating around 1200cals at this stage.) since following a 1500-1800cal diet i have lost a whole lot of tone under the flab, feel too heavy for my bones from a combination of muscle and fat to much for my frame ( i am 5ft 3, put on muscle easily etc) i am 128lbs but feel my best at around 110 or slightly under.my question is will i maintain my muscle mass (but not gain any) by eating 800-1000 cals per day plus exercise of pilates or yoga daily, 2,000 skips, and instructing 6 spin classes per week? any other advise you think would be beneficial much appreciated! Nicole, ps, awessome blog! Hey rusty,
im a pt in nz and stumbled across at such a fortunate time. i was the leanest i had been 1 year ago, looked and felt amazing with a whole lot of energy and "6 pack showing.unfortunately as a 24 year old male, i allowed myself to be convinced by drs and friends and family that i had an eating disorder ( i was still eating around 1200cals at this stage.) since following a 1500-1800cal diet i have lost a whole lot of tone under the flab, feel too heavy for my bones from a combination of muscle and fat to much for my frame ( i am 5ft 3, put on muscle easily etc) i am 128lbs but feel my best at around 110 or slightly under.my question is will i maintain my muscle mass (but not gain any) by eating 800-1000 cals per day plus exercise of pilates or yoga daily, 2,000 skips, and instructing 6 spin classes per week?
any other advise you think would be beneficial much appreciated!
Nicole, ps, awessome blog!

]]> By: Derek Johnson http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-335284 Derek Johnson Sat, 09 Jan 2010 06:42:19 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-335284 Great post rusty! Really eye opening. Great post rusty! Really eye opening.

]]> By: daviddevero http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-273015 daviddevero Fri, 28 Aug 2009 00:43:40 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-273015 Man you are right, some people expend hours in a gym and nothing happens.... Man you are right, some people expend hours in a gym and nothing happens….

]]> By: The Fit News http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-230159 The Fit News Fri, 10 Jul 2009 03:27:40 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-230159 Heh, my girlfriend went hard at the gym for months and achieved nothing.. Then I bought her some protein powder and told her to eat chicken every day... she started losing weight instantly! Heh, my girlfriend went hard at the gym for months and achieved nothing.. Then I bought her some protein powder and told her to eat chicken every day… she started losing weight instantly!

]]> By: Sagheer http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-204472 Sagheer Wed, 27 May 2009 10:35:32 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-204472 Hi Rusty! Awesome blog! Totally inspiring! I have recommended your routines to a few of my friends and also named you in my blogs. A brief background bit: I was 81kgs when I decided to work out 2 yrs back, had a clean diet and dropped 15kgs in the initial 3 months and came down all the way to 62kgs. I got caught in the Men's Health mode and tried bulking up. I am 72kgs now with a spare tyre. More muscle but I do not want that tyre! Help me! I have been in corporating your routine since 5 days now, feeling much better. Just want to know on the diet side, what is the right calorie intake for me and in what form? Also, if I drop 5kgs (which I want to!), will it give me my skinny looks which I had when I was 63kg? Thanks for your advice! Hi Rusty!

Awesome blog! Totally inspiring! I have recommended your routines to a few of my friends and also named you in my blogs.
A brief background bit:
I was 81kgs when I decided to work out 2 yrs back, had a clean diet and dropped 15kgs in the initial 3 months and came down all the way to 62kgs. I got caught in the Men's Health mode and tried bulking up. I am 72kgs now with a spare tyre. More muscle but I do not want that tyre! Help me! I have been in corporating your routine since 5 days now, feeling much better. Just want to know on the diet side, what is the right calorie intake for me and in what form? Also, if I drop 5kgs (which I want to!), will it give me my skinny looks which I had when I was 63kg?

Thanks for your advice!

]]> By: mindbodygoal http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-148265 mindbodygoal Sat, 21 Feb 2009 17:56:03 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-148265 Hi Rusty, That makes for very interesting reading indeed, I always thought that eating less than BMR should be avoided, but obviously this blows up in the face of that. Thanks for sharing and adding to my knowledge base! All the Best Hi Rusty,

That makes for very interesting reading indeed, I always thought that eating less than BMR should be avoided, but obviously this blows up in the face of that.

Thanks for sharing and adding to my knowledge base!

All the Best

]]> By: Joey http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/comment-page-2/#comment-142733 Joey Sat, 14 Feb 2009 04:33:23 +0000 http://fitnessblackbook.com/dieting_for_fat_loss/maintain-muscle-mass-on-800-calories-per-day/#comment-142733 Hey Rusty, For the last month and a half, I've been incorporating a lot of your techniques into my workout routine. Low reps/heavy weights 4x/week, HIIT twice a week, Ballantyne's Crazy 8 bodyweight circuits twice a week. In terms of body fat loss, the results have been spectacular. I was relatively fit before -- 21 years old, a former university rower (lower back issues caught up with me), weighing in at about 168 lbs at 5'10" -- but after a few short weeks, I'm a lean 159 lbs. I haven't been that low since my cross-country days in high school, and whereas then I was a string-bean, now I'm sporting at least a bit of musculature. To think I'd ever see this side of 160 after college... I do worry a little, however, that I won't keep making gains in muscle strength. Following your advice -- lifting slow, avoiding the pump -- I feel great after resistance training sessions, never sore, full of energy. Thing is, I've always had sort of a slight body frame, and this has always made me a bit of a "hardgainer." Now, I have no desire *whatsoever* to bulk up, and I have made noticeable gains in strength and muscle tone since just last month, even. Still, I can't help but think that, not having a whole lot of mass to work with, my strength training can only go so far. Are these fears unfounded? I'm a big believer in maximizing the power/weight ratio, so I'd like to avoid building mass if at all possible -- just not at the expense of my strength training routine in general. Thanks, Joey Hey Rusty,

For the last month and a half, I've been incorporating a lot of your techniques into my workout routine. Low reps/heavy weights 4x/week, HIIT twice a week, Ballantyne's Crazy 8 bodyweight circuits twice a week. In terms of body fat loss, the results have been spectacular. I was relatively fit before — 21 years old, a former university rower (lower back issues caught up with me), weighing in at about 168 lbs at 5'10" — but after a few short weeks, I'm a lean 159 lbs. I haven't been that low since my cross-country days in high school, and whereas then I was a string-bean, now I'm sporting at least a bit of musculature. To think I'd ever see this side of 160 after college…

I do worry a little, however, that I won't keep making gains in muscle strength. Following your advice — lifting slow, avoiding the pump — I feel great after resistance training sessions, never sore, full of energy. Thing is, I've always had sort of a slight body frame, and this has always made me a bit of a "hardgainer." Now, I have no desire *whatsoever* to bulk up, and I have made noticeable gains in strength and muscle tone since just last month, even. Still, I can't help but think that, not having a whole lot of mass to work with, my strength training can only go so far.

Are these fears unfounded? I'm a big believer in maximizing the power/weight ratio, so I'd like to avoid building mass if at all possible — just not at the expense of my strength training routine in general.

Thanks,

Joey

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