@Alvin – That’s a great question. From my own experience with my training clients, I never had one client lose an ounce of muscle while losing fat (well actually one who tried a very low carb diet when he was already lean). This is because they did intense strength training, did not go too low on the calorie deficit, and ate sufficient protein (roughly per pound of body weight). I think if you follow these 3 guidelines, you can keep the vast majority of your muscle mass. As you start getting around 10-12% body fat, it’s very possible that you lose a little muscle mass. So let’s say a bodybuilder looking to get shredded for competition may lose 3-5lb of muscle as he strips his body of all the fat he can.
Standard Work: Standard work lists the normal tasks done with the least amount of waste possible at the current time (of course, it will continually be improved.) Standard work includes the amount of time needed for each task. Standard work focuses on the employee, not the equipment or the materials. Standard work is completed by the actual operator performing the task since they know best the details of the process. Standard work is often confused with work standards and/or work instructions. They are not the same thing. Standard work reduces variation an increases consistency that is necessary for first-time quality.
I’m considering competing in a figure competition in the spring. I’ve talked briefly w/a coach by the name of Kimberly Doehnart & she told me I need to put on some weight/muscle (Im 5’0″ 108lbs) and I’m just trying to figure out if carb cycling is something I should consider or find a plan thats more protein driven. Im currently eating about 1500 calories & trying to get in140g of protein, 105g carbs, & 47g of fat. Lifting everyday and trying to figure what cardio I should be doing and does cardio fall on high or low carb days?
Thanks so much!
You guys ROCK!!
Heidi, I loved your Facebook post showing your before & after pictures for your competition. I so relate to the fear you described of gaining weight and I need to get over using the number on the scale!