Dieting Without Losing Muscle Mass

Posted by at 12:21 07/12/11

Everyone loves to bulk up at eat what you like buffets, pile on the weight, and see strength and muscle mass gains come rapidly in the gym. At some point though, every bulking phase has to end as the body starts to gain fat at an accelerated phase and we try to consolidate our muscle gains while at the same time focusing on burning off the excess poundage.

Although it is relatively easy to gain body fat when bulking it is harder to preserve muscle mass when dieting. Most people find that the leaner they get the harder it is to stick to their diets. Those that do manage to stick to their diets using iron willpower often find that they continue to burn fat but alongside it lose muscle mass at an accelerated phase the leaner they get.

This article will explore why our bodies are setup to defeat our best efforts when dieting,and how we can use this information to make intelligent choices to circumvent the obstacles in our path towards achieving a leaner physique without losing muscle in the process.
 

Set point

I think it was Lyle McDonald who coined the phrase "your body hates you" and insofar as your body does not like to get to the ultra ripped levels idealised in bodybuilding, he was dead right. To understand why your body seemingly hates you it is important to understand a little of what is happening in the body when dieting that makes adherence to the diet and maintenance of muscle while dieting so difficult.

Everyone's body has a preferred body fat range at which the brain and body function optimally. At this level you will have healthy levels of anabolic hormones like testosterone, growth hormone, IGF-1, and insulin, with levels of catabolic hormones like cortisol under control. Appetite control is easy at this point and if we happen to be lean at this point then we can consider ourselves genetically blessed. Those individuals with normal hormonal function at this point won life's lottery and were probably the kids at school who had a six-pack without trying and never seemed to put on fat no matter what. Most of us are not so lucky unfortunately and to attain the same degree of definition means fighting our bodies natural tendencies.

The point at which we enjoy optimal hormonal function is called our set point and set point is determined primarily by the overall amount of body fat we carry. Everyone's set point differs so whereas a naturally lean individual will feel fine and dandy at 10%, someone who naturally carries more body fat may need to be at 15% to enjoy optimal hormonal and cognitive function.


What happens when we diet below our set point?


As we diet below set point the body makes a series of adaptations designed to defend against a drop in weight. Metabolic rate declines so less calories are burned in the face of a diet. Appetite goes up at the same time, while testosterone levels drop (reproduction not being a priority while the body perceives a threat of starvation) along with growth hormone and other anabolic hormones (growth being a metabolically expensive process, it is not a priority in times of stress). Furthermore, people show a reduction in activity when dieting to conserve energy.

The longer our diet lasts, the stronger the body's adaptations to prevent more weight being lost so over time appetite grows increasingly strong, metabolic rate drops yet more which in turn requires a further reduction in calories to effect continued weight loss, which in turn will lead to even greater suppression of anabolic activity, and metabolic rate. Towards the end of a diet it is not unusual to note large loss of muscle tissue as the body sacrifices metabolically active muscle tissue to conserve the large amount of energy contained within bodyfat.

By contrast, If we overeat beyond our set point such as when we are bulking the converse applies - activity levels rise, there is an increased production of body heat to burn off the extra calories consumed and appetite is suppressed. You will not be surprised to know that the body defends against weight loss much more effectively than weight gain. This is not surprising because through evolution starvation has consistently been a much greater threat to people's existence compared to weight gain.


How can we make our diets work better?

The above picture makes for depressing reading. It seems that no matter what we do, if our body's set point is challenged we are encountered with a host of biological defences which can lead to our diet failing, or, if we persist through to the end, causes a large loss of muscle and strength as well as depressed mood. Anyone who has been on a diet long enough will know all about the fatigue, irritability and general lack of enjoyment of life one feels. Fortunately there are some things we can do that can help us both with the psychological aspects related to dieting as well as overcoming some of the physical problems.


Nutrition


The cornerstone of any program aimed at a leaner physique is of course having a good diet. The correct macronutrient composition and cycling of calories and nutrients can make a big difference to ensuring both compliance to the diet, promote accelerated fat loss, as well as help limit loss of muscle mass.


Calories


First and foremost, calories need to be set to ensure weight loss. Most trainees will have an idea of their maintenance calorie intake, that is, the amount of calories which maintains bodyweight. For an average person a figure of around 15 calories per pound of bodyweight should be around about maintenance so for a 200lb person that equates to 3000 calories a day. Those with more lean body mass will tend to have slightly higher requirements than those holding more body fat but this is a simple way to calculate maintenance calories. From this starting point we suggest dropping calories to 13 calories per pound of bodyweight when dieting as a starting point, so 2600 calories per day on average. This should lead to a steady loss in weight for most people without losing muscle.


Cycling is not just for cyclists


Although 2600 calories per day on average is fine, it is best to adopt an approach where calories are cycled throughout the week to ensure that energy for workouts is higher and nutrient intake is maximised around workouts where nutrient partitioning is heightened. At the same time we can consume less calories on non-training days when energy needs are lower and this will help enhance oxidation of body fat reserves.


Protein


Protein is without doubt the favourite macronutrient of athletes. We instinctively understand that protein makes muscles and eating enough protein when bulking is not a problem for anyone. Generally speaking around 1 gram of protein per pound of bodyweight is enough when we are bulking for even hard training athletes.

During a diet, protein intake is going to become more important still. Studies support the benefits of higher intakes in non-training populations, while athletes will typically utilise higher amounts still to cover additional protein needs of training and the fact that as they get leaner, their body is more and more likely to choose to burn off muscle making their protein needs go up again.

As important as protein is for maintaining muscle mass, there are other important reasons to consume more protein when dieting. First of all, protein has a higher thermic effect compared to other nutrients. In simple terms this means that it takes the body more energy to digest and breakdown protein in the body compared to other nutrients. For every 100 calories of protein consumed up to 30% will be burnt off via its high thermic effect. By contrast carbohydrates and fats require much less energy to be metabolised meaning for the same number of calories consumed of those food groups they bump up metabolism by less, leaving a greater likelihood that they are stored as body fat.

Secondly, protein is shown in numerous studies to have a much greater satiating effect when compared to carbohydrates and fats when comparing meals of equal calorific amounts. Clearly, if we feel full then it is a key signal to prevent appetite rising and breaking our diets. For this reason, along with the higher thermic effect of protein, protein intake of 2g per pound of bodyweight is suggested when dieting. Even if that goes over what we need to spare muscle loss, the other qualities inherent in protein makes this a worthwhile plan of action.


Fats - What is essential?


When it comes to fats we need to distinguish between essential fatty acids which absolutely should be consumed year round and the unsaturated and saturated fats that make up the bulk of the calories on most people's diets.


Essential fatty acids have a host of benefits outlined in our article on essential fatty acids, which makes their intake paramount when dieting. Not only are they critical for ensuring optimal health but their intake can actually improve nutrient partitioning leading to greater fat loss. Traditionally, many bodybuilders have used cod liver oil or flaxseed oil for meeting their EFA needs, but given the high doses suggested, a cleaner source of the key fatty acids (EPA and DHA) is recommended where there is no need for conversion from one fatty acid to another as is the case with Flaxseed oil. In this regard, fish oil supplements dosed at 3g daily of combined EPA and DHA content are recommended. A good source would be NOW Foods' Ultra Omega Fish Oil. An alternative to fish oil which has been shown to have more potency still is krill oil. There are a number of krill oil supplements available on the Market today with many combing krill oil with a lower dose of fish oil to help keep cost down. You can of course consume oily fish high in EPA and DHA but be aware that cooking can damage essential fats so this is the reason supplements are preferred.


Other than essential fats there are a variety of fats with some health advantages beyond the scope of this article which can be used while dieting such as hemp oil, evening primrose oil, coconut oil, and medium chain tryglycerides (MCT'S). They can all be used when dieting.

For the rest of our fat intake it is preferred to keep consumption of saturated fats relatively low, but so long as we stick within our overall calorie goal for the day and ensure we meet our targets for protein and essential fats we should not worry too much about this.



Carbohydrates - High Octane Fuel for the body


Carbohydrates are the body's preferred source of fuel but unlike protein and esssential fats, carbohydrates are not essential to maintain life. When it comes to carbohydrates people vary in their response with some people finding they function mentally and physically much better on high carb,low fat diets while for others a low carb diet with a higher fat intake leads to better results. Until someone experiments with both approaches they will never know which suits them better so we encourage you to try both approaches or somewhere in between when it comes to working within the overall calories for the day. Ultimately, as long as protein intake and essential fats are not compromised, there is considerable leeway in what proportion the rest of the day's calories are met via carbohydrates or fats. One important point though is fats tend to provide more satiation than carbs and slow down the digestion of food. For this reason it is wise to keep them at a level where they help to blunt appetite.

The period where carbohydrates become most important are the times around when you train. It is recommended to consume up to 50% of your daily intake of carbohydrates in this period. By providing glucose to the brain as well as raising blood sugar and glycogen levels, carbohydrates provide the body with the energy needed to power activity. During the post workout period the combination of carbohydrates and protein will help enhance glycogen storage and boost protein synthesis.

On days when training is not performed carbohydrate intake can be reduced lower.


Carbohydrates and Appetite


Carbohydrates vary to the degree that they control appetite. This is determined primarily by the extent to which they raise blood sugar. Very fast digesting carbohydrates such as simple sugars will raise blood sugar faster and do the least for satiation, while slow digesting carbohydrates such as fibrous vegetables will tend to provide more of an appetite suppressing effect. This is instinctively obvious if we compare the appetite suppressing effects of jelly beans compared to an equal calorific amount of broccoli. Given the positive health benefits and higher thermic effect of fibrous vegetables compared to simple sugars,  dieters should prioritise slow digesting carbohydrates when dieting. The sole exception to this would be during the post workout period.



Quick Recap so far


1. Set calories to 13 calories per pound of bodyweight as a starting point.
2. Have more calories on training days and less on non-training days.
3. Set protein at 2g per pound of bodyweight.
4. Have 3G of combined EPA and DHA a day.
5. Consume most carbs around training and less on non-training days.
6. Once protein and EFA's are set, use carbs and fats to make up the balance of the day's calories according to preference.

Tying together points 2 and 5 the extra calories on training days can be consumed in the form of carbohydrates leaving protein and fats as normal on training days.

Nutrition Tip - Good choices of food when dieting are slow releasing proteins. A great tip from our dietician Rick Miller is to mix 3-4 scoops of milk protein powder with a pint of water or milk. It produces a very thick almost dessert like mixture which really helps with producing a feeling of fullness when dieting, with the milk protein having an additional anti-catabolic effect due to the slow release rate of amino acids from that protein source. Additionally the feeling of having something sweet helps prevent cravings for high sugar junk food.



Cheat Meals, Refeeds and Leptin


The recommendations made so far will provide the bedrock of our diet plan but over time the body will still inevitably adapt to the lowered level of calories as we get leaner. When this happens fat loss slows down and eventually stops unless we reduce calories further or else increase activity.

Why does metabolism slow though you might ask? What actually causes it?

Metabolic rate and hormones such as testosterone and growth hormone are under the influence of the master hormone leptin. Leptin is the key signalling hormone whose levels will in turn affect other hormones as well as appetite. Leptin levels fall when dieting and it is this fall in leptin that in turn leads to reductions in other hormones, and leads to increased appetite. If we could blunt the effect of falling leptin levels when dieting, it would keep metabolic rate up and enhance physiological and cognitive function.

Studies show that short term refeeding of carbohydrates can help spike leptin levels leading to a transient boost in metabolic rate. It is carbohydrates specifically that will help to boost leptin levels. Protein and fats do not have the same impact. The question then becomes how can we use this information to enhance the results from our diet by using refeeds to promote the results we want to achieve.

The key thing with refeeds is that you can and should increase your calorie intake compared to normal, whilst keeping the bulk of the calories in the form of carbohydrates. For our typical 200lb dieter who has been dieting on 2600 calories a day they should go up to around 3500 calories on a refeed day. Keep fats low on refeeds as they are easily stored when calories are consumed in excess. Protein should be kept at around 1 gram per pound of bodyweight.



How often do you refeed?


How long you have been dieting for and current body fat percentage compared to set point, will play a key role in determining how long you should diet for before incorporating a refeed. Generally speaking you can start refeeding as little as once per week or every ten days at the beginning of a diet. Later on, when your body is fighting your efforts a refeed could be employed every two to three days. In this situation it is best to ensure that the refeed is kept over a short duration and concentrated in just one meal. This prevents eating too much and a short term concentrated refeed is much less likely to lead to fat gain. This is something familiar to any athlete who has experimented with carb loading, where carbohydrates are introduced after a period of dieting and carbohydrate depletion and do not lead to fat gain even when several thousand calories a day are consumed.


Liquids, and Hydration


Something which athletes tend to overlook is the influence of liquids on diet. Most will track the calories of different drinks but that is about the extent to which many people take liquids into account. This is a big mistake as failing to ensure optimal hydration will not only lead to a decrement in performance, but thirst itself can often be mistaken for hunger by individuals leading to consuming more calories than they are supposed to. Ensure you drink plenty of water when dieting to help guard against this.

Otherwise, try to limit the intake of beverages which contribute to your daily calorie allowance. Protein shakes are fine as they will help provide satiation and spare muscle mass (prioritise the use of slow releasing protein shakes when dieting except after training), but drinks such as cola, fruit juice and the like should be kept at a minimum or eliminated if possible. Aim to get your fruit and vegetables in the form of foods not smoothies.

Drinks not containing significant calorie content such as black coffee, and green tea are not only permitted but can help our dieting efforts as they both contain fat burning nutrients and help to suppress appetite. For more on the effects of the key fat burning nutrient in these drinks read our article on caffeine.


Rest, Recovery and Cortisol


One thing common even to those who are meticulous in their training and diets is a lack of attention paid to recovering outside of the gym. Although most dedicated trainees will make sure they refuel with good nutrition and supplements, there is a tendency to assume that rest and sleep is for wimps and as a result many end up short changing themselves by not sleeping or resting enough.

Unfortunately, although they might wish otherwise, this can have a big impact on the success of a diet (or a bulking phase for that matter). One impact of a lack of sleep on recovery is it leads to a reduction in testosterone and an increase in cortisol. That means a key hormone responsible for muscle building effects is lowered with a concomitant rise in cortisol which helps to retard fat burning but also leads to a loss in muscle mass. One study on basketball players showed superior recovery for those sleeping ten hours per night compared to those sleeping 7-8 hrs and an increase in performance when sleeping for this long. Although ten hours is probably difficult for many to achieve it nevertheless indicates how important good sleep quality is. If you struggle to sleep, a reduction in usage of stimulants and the use of a sleep aid is advised.

For those with bigger budgets the use of recovery techniques like massage, physiotherapy and the like is advised on a regular basis. At the very least it is recommended to use a foam roller to help improve joint mobility and reduce muscle soreness.



Training


A discussion of training when dieting warrants an in-depth article of its own but we can summarise some key principles.

Most trainees make the mistake of increasing their volume when dieting. The thinking behind this sounds logical enough, as by doing more work in the gym more calories will be burned off. Greater volume of exercise will enhance fat burning processes both directly (increasing the amount of calories burned during and after exercise), and indirectly, via better insulin sensitivity leading to improved nutrient partitioning.

Who wouldn't want that?

The problem is that when dieting our body's recovery ability is compromised and an increase in physical work can mean a delay in recovery leading to a loss of strength in the gym. Furthermore, the tendency for many people is to increase the number of reps they perform in the gym on the basis this leads to more fat burning and is easier on the joints. Although both of these statements are true, replacing heavy weights with light weights removes one of the primary signals by which we tell our body to maintain its current level of muscle mass. Given this, it is extremely important that we use weight training for its primary purpose which is to build/maintain muscle mass and rely on sticking to our diets to achieve fat loss rather than performing too much high rep work.

Having said this, so long as strength is maintained, a modicum of higher repetition work can definitely be beneficial. Just ensure that the volume is kept under control so you do not overtrain. A good rule of thumb when dieting is to perform no more than 75% of the total training volume you would perform normally. To calculate volume accurately we simply multiply the number of reps per workout by the number of sets and then the weight. See the example below for a squat workout.

Regular Volume When Not Dieting

Squats 300lb for 5 sets of 5 reps

Total volume = 300 x 5 x 5 = 7500lb


When dieting ensure the total remains no more than 75% of the total number of pounds lifted. This would mean a limit of 7500*0.75 = 5625lbs.


Cardio


While many bodybuilders may listen to their bodies and cut back their training volume when dieting they will often compensate by dramatically increasing their cardiovascular activity. This tends to lead to a loss of strength in the gym, and impaired recovery outside the gym leading to a loss of muscle mass while dieting. It is clear no-one would want this, as keeping muscle is the main focus while dieting so the best advice when it comes to cardio is to maintain what you normally do and look out for signs of loss of strength in the gym. If this occurs it would be wise to cut back on cardio.

The take home message when it comes to training when dieting is:

1. Prioritise lifting heavy weights and seek to maintain performance above all else.
2. Use high rep work sparingly.
3. Do not increase cardio and be ready to reduce it is strength starts to slide.


The Importance of Supplements


By now we know that when dieting we need to take steps to curb appetite, spare muscle mass and maximise fat loss without losing strength in the gym. A good nutrition and training program based on the advice above will make a significant difference to your efforts, but even with perfect training, rest, and nutrition, we will find that as the diet progresses there is bound to be some loss of muscle or slowdown in fat loss. To help address these shortcomings we turn now to explore the role of supplements when dieting.

Assuming people are already taking slow releasing proteins, and fish oils what else can we consider essential? Some supplements discussed in our awesome supplements article can be used year round. For those not taking these already a diet is a perfect time to incorporate them for their various effects on enhancing strength, muscle endurance or increasing fat loss. They should form the bedrock of any dieting program but there remain other supplements that can have a potent impact on helping to improve results further. We will consider those we think have the biggest benefits for dieters.



Fat Burners


Fat burners encompass a vast array of products, utilising a myriad of different nutrients. For simplicity's sake we will break them down into stimulant based fat burners known as thermogenics, and non-stimulant fat burners.

Stimulant based fat burners will increase the body's output of adrenaline and noradrenaline which in turn causes an increase in thermogenis along with a reduction in appetite. This effect is consistent across a wide array of different stimulants. It is not a simplification to say that stimulants as a class exert these properties. What does vary is the degree of effect and mechanism of action. Some of the more popular types of stimulants include 1,3 dymethylamine, synephrine, phenylethylamine, and caffeine. Stimulant based fat burners have been shown in studies to exert not just a fat burning effect but a muscle sparing effect, which on a diet, is one of our key reasons for using them. Some suggested products follow:

IForce Nutrition Dexaprine
Genomyx HEAT Stack
E-Pharm AMP
Fusion Supplements Rocket Fuel

As far as non-stimulant fat burners go they work through a variety of pathways. Some such as DCP will both help to limit the ability of fat to be deposited in the first place, while others such as HGH Pro by Anabolic Innovations can work by increasing growth hormone levels (a potent fat burning peptide hormone) and also potentially limiting the body's downward metabolic adaptation when dieting. This is via the inclusion in HGH Pro of the herb Mucuna Pruriens, which can increase dopamine levels which acts as a leptin mimetic, tricking the body in effect into running a higher basal metabolic rate. Other products will improve partitioning such as products focused around fats such as Vaporize by MAN Sports.

A more recent introduction to the field are supplements which mimic the effects of thyroid hormones such as TT-33 by Iforce Nutrition and Shift by PES. By doing this they produce a system wide increase in metabolic rate without stimulation. This is typically noted by a sensation of increased warmth.

Choosing a stack of a stimulant for daytime use and a non- stimulant for use throughout the day is an excellent strategy to enhance the burning of fatty acids while sparing muscle tissue.



Stubborn Fat Loss


Stubborn fat loss is one problem many dieters are well aware of. The issue assuming training and diet is good is often related to the type of adrenorecptors found in particular areas of the body which make this fat harder to mobilise in the first instance. The fact that stubborn fat has a poor blood supply (often you will note that areas of stubborn fat are colder to the touch) is a complicating issue.

To help resolve this we suggest one of the products below which specifically target stubborn fat by enhancing the body's ability to mobilise and then burn off this type of fat. We suggest using them in conjunction with a low carb diet for maximal effectiveness.

PES Alpha T2
Genomyx Alphaburn
VPX Sports Meltdown



Topical Fat Burners


A novel way of targeting stubborn body fat further is through the usage of topical fat loss formulas such as Genomyx's Eviscerate or EST's Sculpted Abs. They tend to work similar to the products above, but with the aid of carriers to penetrate through the skin and to the fat beneath, they can offer an even more targeted action. Many will combine these topical products with a regular capsule based product to maximise effectiveness.


Testosterone Boosters


Testosterone is the body's primary hormone responsible for increasing muscle mass so anything we can do to elevate it will send a powerful signal to the body to increase the degree of muscle mass held. On a diet, when testosterone levels fall, increasing testosterone using a testosterone booster is a great way to preserve both muscle mass and training intensity. A wide variety of different nutrients are effective in this regard so we will highlight a few proven products that deliver outstanding results.


Driven Sports Activate Xtreme and Triazole
E-Pharm Testforce 2
PES Erase
Omega Sports T-Force
Iforce Nutrition Tropinol and Testabolan
MAN Sports Prometheus Rising



Amino Acids


Amino acids play a crucial role in muscle formation being the building blocks for muscle tissue. Protein converts after ingestion into amino acids so it is commonly stated that by eating enough protein there is no need for additional amino acid supplements. The problem with this view is that muscle synthesis is highly dependant on a select range of amino acids which, if they are not present in sufficient quantity in your diet, will put a brake on the building of muscle. For bodybuilders in a bulking phase eating lots of meat, fish and dairy produce this is not such a concern as the excess of calories alone over maintenance levels will have a powerful muscle sparing effect.

Once we are dieting the reduction in calories means that the risk of losing muscle increases markedly. Studies on athletes exhibiting low body fat levels has shown the addition of branched chain amino acids has a strong muscle sparing effect and, by sparing muscle loss, an increase in fat oxidation is observed. The reason amino acids are so important when dieting is they are much more efficient than protein which has to undergo enzymatic conversion. By introducing selected amino acids which the body has a high requirement for such as Leucine, we can precisely provide the body with targeted infusion of something which would otherwise not be present in sufficient quantities via diet alone.

In utilising amino acids when dieting it is best to use them when their rapid uptake by the body compensates for a period when there is a lot of muscle breakdown. As such, using them before, during, and after training is a great way of accelerating muscle recovery and enhancing performance in the gym, while sparing use of the body's existing pool of amino acids (which is present in muscle tissue). We can also use them with meals or between meals to elevate protein synthesis.

Some popular amino acid products we recommend include:

SAN Intra Fuel
Anabolic Innovations Recoverpro
ALRI Chain'd Out and Humapro
Athletic Edge Nutrition Intrabolic
Scivation Xtend
Controlled Labs Purple Wraath, Purple Intrain, and Purple Psyko



Miscellaneous Anabolics


Apart from the products discussed already there are a wide array of products which have muscle building effects through mechanisms other than an impact on testosterone. This includes growth hormone releasers, supplements which increase prostaglandin levels, and those which cause an increase in the degree of protein synthesis. They make a great way to build muscle and strength and can be stacked with testosterone boosters or cycled with them, so the user takes testosterone boosters for a few weeks followed by products working via one of the pathways mentioned above. The following list of products are suggested:

PES Anabeta
Anabolic Innovations HGH Pro
Molecular Nutrition X-Factor Advanced



Nitric Oxide and Preworkout Supplements


The use of preworkout supplements and nitric oxide products can increase the supply of nutrients to muscles, enhance focus and strength, as well as aid recovery. Their use is particularly important when dieting as they can help attenuate a loss of strength which can otherwise occur. In addition, many of these supplements contain proven ergogenics such as citrulline malate, beta alanine, creatine, glucuronolactone and many more.


Post Workout Supplements


Immediately after a workout when the muscle cells have been damaged and the body has been placed under tremendous stress, a post workout supplement which replenishes glycogen, and aids protein synthesis, has tremendous utility for anyone who trains with weights, but even more for individuals who are dieting. The basis of most post workout supplements are a combination of fast digesting carbohydrates and rapid acting proteins or amino acids. With so much research supporting their use, having a post workout drink immediately after a workout is an easy choice for helping to restore training capacity and limiting muscle breakdown while dieting.


Prohormones


Prohormones represent the pinnacle of supplements which can build muscle. Although they are usually used to build muscle at a rapid pace, when used while dieting they exert a powerful anabolic signal and it is not uncommon to find people using prohormones and still adding muscle mass even when dieting. Due to their unique mode of action they can only be taken by males over the age of 21 and even then their use should be restricted to a short period of time and with sensible use of post cycle and on cycle supplements to mitigate side effects. For a full discussion of prohormones we suggest reading our articles on prohormones below.


Prohormones - A Comprehensive Guide
Prohormones For Dummies
Optimising Prohormone Cycles


There are many other supplements which can potentially assist while dieting but the aforementioned products are well researched and have good empirical feedback so should be the foundation of any supplement program.



Measuring Progress


How do we know for certain that our efforts are successful when dieting?
Should you gauge it by how you look?
Perhaps how well you stick to a specific diet?
Can we simply weigh ourselves to assess results?
Can taking measurements of specific areas like our upper arms and thighs enable us to determine the success of our diets?

All of the above have some merit certainly depending on an individual's goals but they all have shortcomings as well. The mirror can change how we look depending on the influence of light and shadow as any photographer can tell you. Sticking to a given plan is commendable but if it is not achieving results then we have to isolate what is going wrong and adjust. Weighing is easy but doesn't track changes in lean body mass or fat and can fluctuate a lot on a daily basis. Circumference measurements are similarly prone to change depending on hydration status, glycogen levels, and the impact of training.

While these methods of tracking progress are good enough for most people, it is preferable for an athlete concerned with maintaining strength and muscle mass while dieting to primarily rely on the use of skinfold calipers. Skinfold calipers track the degree of fat stored just beneath the surface of the skin and by measuring the change in skinfold readings over time we can assess whether we are in fact losing bodyfat or not from those locations. By taking skinfold measurements from a variety of positions on the body these values can be compared over time to track where we are losing bodyfat from. This is useful as certain areas of the body tend to respond better than others, where a combination of factors can make it difficult to mobilise and burn off fat.

When taking skinfold measurements using calipers, most products include some type of chart or way to calculate bodyfat percentage. Although these can be used there is usual a wide margin of error when taking caliper readings in the first instance and different calipers tend to give different results. As such, rather than focus on a particular bodyfat percentage when dieting, simply use the change in measurements over time as a guide to how well your diet is progressing. If we are losing fat, skinfold readings will decline over time. If we are also maintaining strength then it is a reasonable assumption that we are maintaining muscle mass.

One key point before moving on is to ensure you stick to the same methodology when taking measurements with calipers. This means taking skinfold measurements in a consistent manner adopting the same grip when grabbing fat and in where you locate the calipers on the skinfold. If this is not consistent then results will vary widely and be useless for interpreting whether our diet is working.


A Final Word


Remember that the objective when dieting is to maintain performance so as to maintain muscle mass and, as such, how we plan our lifestyle is critically important. A slapdash approach to the key elements in building a good body can sometimes be overcome when bulking, however, when dieting it inevitably leads to loss of muscle and strength and difficulty in reaching the shredded condition most athletes aspire to reach. At best, our results will be average. By taking care all the ingredients that allow for success we can do much better than average and produce the type of physique that evokes admiration and respect in everyone who has ever been training for a long time. As ever there are two roads and it is the one less traveled we must walk to reach our destination.
 

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