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How Quickly You Lose Muscle

 

“You can lose up to a kg of lean body mass in just a week when you’re fully immobilized”

11% decrease in type II muscle fibre size in just 10 days of no exercise

This is primarily due to a drop in glycogen and water levels within muscle tissue and NOT actually a loss of muscle tissue

“muscle glycogen can decrease by 20% after just a week without training

“Muscle glycogen levels and water stores will quickly refill once you start training again”

“Taking a couple of weeks off from the gym won’t cause any significant muscle loss, just a decrease in glycogen”

After 3+ weeks of no training is when you’ll typically start to experience actual muscle & strength loss”

Maintenance calories equation
bodyweight (in lbs) x 15 (example: 170 lbs x 15 = ~2550 calories to maintain weight

1g of protein per lb of body weight to gain muscle

“you only need around 1/3rd of your original training volume to maintain muscle mass”

“A high-intensity full body workout 1 – 2 times per week is likely enough to maintain muscle mass”

 

STUDIES:

Glycogen and decreased muscle size:
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.ncbi.nlm.nih.gov/pubmed/1…
https://www.ncbi.nlm.nih.gov/pubmed/1…
https://www.ncbi.nlm.nih.gov/pubmed/3…

3+ weeks muscle loss:
https://www.researchgate.net/publicat…
https://www.ncbi.nlm.nih.gov/pubmed/2…

Maintenance calories and protein intake:
https://www.researchgate.net/publicat…

Stay active:
https://www.ncbi.nlm.nih.gov/pubmed/2…
https://www.ncbi.nlm.nih.gov/pubmed/3…

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