Preserving Lean Mass

Preserving LEAN MASS

If you feel LOST and a little overwhelmed about how to keep a handle on your health, try focusing on this ONE thing...

PRESERVE YOUR LEAN MASS.

Lean mass...

Protects against diabetes & insulin resistance
Combats obesity
Supports immune health & helps recovery from illness
Is associated with higher quality of life
Helps u luk gud nekked

Yeh, it's super frikkin important, fam. And there are TWO simple steps to keeping it.

STEP 1. KEEP PROTEIN INTAKE UP

Make the calculation that applies to you from the table below (source: ISSN):

sedentary = 0.4g * your BW
recreational exerciser (adult) = 0.5-0.7g*BW
resistance training (maintenance) = 0.6-0.7g*BW
resistance training (for muscle gain) = 0.7-0.9*BW
endurance-trained = 0.6-0.7g*BW
intermittent, HIIT = 0.6-0.9g*BW

EXAMPLE 1: 150lb female

sedentary = 150*0.4 = 60g
2-3 resistance workouts per week = 150*0.6 = 90g+
hitting up a bunch of free IG or HIIT workouts = 150*0.7 = 105g+

Example protein intake:

75-90g/day
- 2 eggs + 1/2 cup Greek yogurt
- 3-4 oz chicken thigh
- 3-4 oz ground turkey
90-115g/day
- 2 eggs + 1 cup Greek yogurt
- 3-4 oz chicken breast
- 3-4 oz salmon
115-135g/day
- 3 eggs + 1 link chicken sausage
- 3-4 oz chicken breast
- 1 scoop whey protein
- 3-4 oz ground beef

EXAMPLE 2: 200lb male

sedentary = 200*0.4 = 80g
2-3 resistance workouts per week = 200*0.6 = 120g+
hitting up a bunch of free IG or HIIT workouts = 200*0.7 = 140g+

Example protein intake:

90-115g/day
- 3 eggs + 1 link chicken sausage
- 4 oz chicken breast
- 4 oz salmon
115-135g/day
- 3-4 oz ground beef
- 4 oz chicken breast
- 1 cup Greek yogurt or scoop whey protein
- 3-4 oz shrimp
135-150g/day
- 3 eggs + 1 link chicken sausage
- 4 oz chicken breast
- 1 scoop whey protein
- 3-4 oz ground beef

⠀

STEP 2. LIFT OR RESIST SOMETHING AT LEAST 2X/WEEK

"The current research indicates that, for healthy persons of all ages and many patients with chronic diseases, single set programs of up to 15 repetitions performed a minimum of 2 d x wk are recommended.

The goal of this type of program is to develop and maintain a significant amount of muscle mass, endurance, and strength to contribute to overall fitness and health." (Feigenbaum 1999)

Remember we are talking about MAINTENANCE of lean mass - muscle GROWTH is a bit more difficult without the ability to add load.

Choose 6-10 multi-joint exercises (squat, split squat, walking lunge, pushup, bent over row, valslide hamstring curls, etc..)
Perform each exercise for 10-15 reps
Start with 2 sets in week 1

Then increase the dose in week 2 by adding...