How much muscle will I lose after 6 weeks off from lifting? Will still be hitting all my macros during this time.
cleared to do light weight high rep biceps/triceps with my right arm, no back exercise whatsoever, lower ab work, and legs at my own risk (basically they’re scared I’ll fall getting onto a machine/setting up plates and such).
User4566 1y ago
I strongly recommend avoiding sugar. With a good diet, you should be fine.
financehardo420 1y ago
Only sugar I eat really comes from like fruits n shit tbh
User4566 1y ago
Right, those are natural sugars and not the excess sugar you would find in a coke. I remember I didn't work out at all for one summer and I drank soda quite often. I was reallllly weak when I finally got back to the gym.
financehardo420 1y ago
Yea sodas bad as fuck for u lol I just drink mineral water and maybe some la croix n call it a day ahaha
whytehorse2021 1y ago
Not much, if you're natty. Just make sure to keep your balls cranking out testosterone until you get cleared for workouts.
financehardo420 1y ago
I kinda wanna start injecting T; prob best to wait till after I’m recovered from surgery ahaha.
Any tips on cranking out test from my testes? I take ashwaganda, Maca powder, zinc, vitamin c, tongkat ali, and horny goat weed lmao
whytehorse2021 1y ago
Squats, sleep, and diet. There is a 100% consensus on this over at the testosterone subs and it's based on research. You can substitute squats for exercise but in your case throw in the walking and do whatever major muscle group workout you can. Squats just amp the T production. Biggest muscles. No question. Target the biggest muscles in your body and work them. I love walking because it's legs and heart. Muscles don't get any bigger than that.
Look I tried every crackpot cockamamie pseudo-science remedy on the planet to raise my T before I got on TRT. The only things that work are diet, sleep, and exercise. Funny I tried to crash my T by eating shit foods and it actually raised my T by like 10%. Funny how carbs work that way.
Bozza 1y ago
I wouldn't worry. You'll lose some for sure. I'd maybe tweak your macros down slightly to account for less energy expenditure - don't wanna put on fat.
But once you're back training properly again you'll have all your gains back within 3 weeks. Muscle memory is powerful.
financehardo420 1y ago
I honestly eat on avg like 1200-1300cal a day; 150-160g protein and carbs/fats from healthy shit (fruits, veggies, avocados, etc).
Problem comes when I drink like 4-8 vodka sodas a night like 3-4 times a week lmfaooo that shit rapes my deficits
shaketheroom 1y ago
Bro you maintain on 1200-1300 per day? Wtf. You need to up it or youre gonna lose so much weight while youre out the gym. I hope youre weighing yourself every day to know thats your actual TDEE.
A lot of people underestimate how much calories they actually need. For girls its like 2000/day. For an average fit guy around 160-180 lbs as thats "average" size their TDEE is going to be between 2500-3000 cals per day.
Im 210 lbs now and i can maintain on 3500/day. When I was 180 it was like 2900/day.
Unless youre around 140-150 lbs i would consider increasing it, should be your fitness goal over the next month or so to figure out where its truly at backed my consistent weight checks
financehardo420 1y ago
I forget the name of the formula I used for like calculating bmr but I’m 5”8, weighing like 165 rn prob like 16% body fat or so. At 155 I’m like 11% body fat and assuming super lean @ like 150 flat haha.
Outside of lifting, yoga, occasional cardio (had to stop swimming), and having sex I live a pretty sedentary lifestyle. Ride my scooter everywhere so I don’t really walk much either lmao. Trying to get back to seeing my abs and then I’ll start bulking; all this boozing is fucking up my physique majorly :/
shaketheroom 1y ago
Yeah those TDEE calculators are built for NPC's, theyre just gonna put you in the ballpark but it can also be completely wrong. At your size im assuming you have a high metabolism which really makes those inaccurate.
Since youre not in the gym rn you should find your real TDEE by weighing yourself in the morning after you take a morning piss. Just do it every day for a month. It will fluctuate a bit depending on what you ate the day before and if you havent taken a shit in a week or so.
The biggest mistake i made when i was 18-23 was not weighing myself every day. For a few years I worked out like 15 hours a week and maintained the same bodyweight because i thought i was eating enough but i didnt know because i never checked the scale.
Its definitely possible to get lean on alcohol but you probably cant eat much outside of it so a Friday would like: 100 grams protein powder, some salads or oatmeal or 1 meal of anything and the rest alcohol. You gotta compensate for the remainder of the calories to hit your protein via low cal/high protein foods like meats or protein powder.
I know protein powder can get expensive but look into MyProtein whey protein. I buy like 20 pounds of protein powder for like $150. It will allow you to take like 10 scoops of protein on a drinking day and not worry about getting fat, or you can eat it like a normal human bean and workout and take it here and there to hit your daily limit. If you buy protein powder at like GNC or something and take 4 scoops a day a whole tub will be gone in 2 weeks.
financehardo420 1y ago
its Crazy how much body weight can fluctuate lol I’ll have a cheat day n be up like 3-5lb, fast the next day and I’m back down to normal weight ahaha
My diets pretty fuckin lean hella canned tunas n shit like that. Ig I could just cut out the fruits/veggies n the avocado to save a couple extra calories ahaha
shaketheroom 1y ago
Expect to recover 100% strength and size within 4 weeks.
Remember your first week lifting will probably be 30-50% high reps light weight. You should really take that first week back seriously in terms of lifting lightly. Dont want to reset the injury clock again and dig a deeper hole. So its sort of like 7 weeks off at the gym. You start actually building back that muscle memory when you start lifting heavier towards your old strength like around 70% . 3 weeks of consistent work should put you back to 100%
I would also ask your therapist when you can start lifting heavier around 70%, maybe he will recommend it after a week of light lifting. Doesnt seem like you have a super serious injury since 6 weeks is usually indicative of a mild to moderate injury and therefore you can usually accelerate to higher weights quicker than coming out of surgery for example.
financehardo420 1y ago
Nawh it’s six weeks in a shoulder immobilizer; they said 6 months of PT before I’m back to full strength but I’m hoping since I’ve been working out hella I’ll recover a lil faster. But this is pretty encouraging to hear thanks brother
shaketheroom 1y ago
What exactly is your issue? It doesnt sound like a 6 week issue. 6 month issue now, so recovery can take 3 months to get full strength the second your allowed to lift 70% and build back up to 100%.
I didnt know you had a shoulder sling, sounds like a rather moderate to serious injury. And 6 months PT recommended is usually indicative of a serious injury.
I would listen to your PT. When you asked the question you made it sound like 6 weeks of PT only. Thats common for minor injuries like tendonitis, or muscle strains, or back pains
Edit: Just saw your other post, about needing surgery and torn labrum. Sorry bro, thats a major injury that may require surgery. Sounds like they need to clean up some scrap too. Sucks bro, but the 6 months PT is to be expected and taken seriously, and i recommend not jumping into 70% by week 2 now once you are able to start lifting heavy shoulders/bench. Yes you will lose gains by the summer. No, you cant squat either because holding the bar behind your back is bad for your post surgery-shoulder mobility.
I had a major injury like this a while back. It took me out for a year including surgery and PT and eventually rebuilding slowly. It was very humbling and honestly the hardest part is losing your gains it will fuck with your mental, you will learn from it and become more humble and smarter in your training. Its enough time for you to look like you dont even lift at all and you will basically be rebuilding from a normie dad bod.
financehardo420 1y ago
Torn labrum, bone missing from both ball and socket joint hahaha. I’m having the surgery next month and then I’m in a sling for like 6 weeks; after 6 weeks I can kinda start lifting again n shit but obv minimal stuff w the left shoulder.
I just don’t wanna get fucking fat bro I wouldn’t mind losing some gainz as long as I stay slim n shit. I’m gonna be down bad man :/
shaketheroom 1y ago
Yeah bro I was down bad too, major injuries for athletic or active people are really underrated setbacks. I think theyre worst than financial or break ups personally. At least thats been my experience.
Your confidence, mental health, sex appeal, and respect are tied to your physique and ability to work out and get some endorphins flowing.
6-9 months of no gym will be tough. Heres my advice I been in your shoes: Eat at maintenance and hit your protein in bodyweight. Dont be scared to lose or gain 5-10 pounds, its ok to be down bad and wallow in it for a bit. Use this time to work on other things in life. But when working out is in the horizon, get your weight tuned in so you can start building right away. Personally you should build muscle from a lower bf not chubby.
Start studying lifting more seriously. Research programs. Start weighing yourself. Learn how to rehab your body to prevent injuries in the future. Make a gym playlist. Come out with a vengeance. Your first 3-4 months lifting you will regain everything back but be even better. Youre more tuned in and textbook now. You learned new things and refined your diet/program to be even more greater than before.
I had a major injury 6 years ago, havent had a major one since. I learned how to stretch my problem areas and build the small muscles from what i learned from PT. Ive been in PT for shoulder and back issues in the past. I learned what muscles to train to prevent these. It made me better but i was down bad at the time.
RedPill115 1y ago
Some people come back and find they got stronger. Not kidding.
I would guess on average there will be no change.
If you would lose muscle you'll always get it back in like...a week?
P.S. Search says 3 weeks is the point where the slightest muscle loss would start, my guess worst case scenario you lose what it takes a week to regain.