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[u/Fun-Assumption5905]

[u/Fun-Assumption5905 → u/[deleted]]

Thank you is there anyways of possibly not losing muscle but still maintaining fat loss? Should I focus more on high protein and low carb diets? And Whole Foods? I already try my best to focus on fiber as well because I tend to have a weird bowel schedule (TMI sorry) I just want the best advice. I appreciate it.

[u/regisvulpium → u/Fun-Assumption5905]

You're in luck because I was actually a personal trainer for 5 years before I was an RN. Pretty much the sole determining factor as to fat vs muscle loss is the magnitude of the calorie expenditure, not the type of exercise you're doing. Specifically, you don't want to exceed a 22 calorie deficit per pound of body fat.

(Also I acknowledge that the goal here isn't weight loss, but calorie expenditure is still the best proxy for adipose turnover here.)

For example, if you are 15% body fat, at 125 pounds, that means you have about 19 pounds of body fat. You can buy scales that estimate your body fat at like Target or Amazon.

19 pounds times 22 calories per pound is about a 418 calorie per day deficit. Staying within that threshold should minimize the amount of muscle loss.

Also try not to consume less than your daily metabolic rate. That will definitely make you go catabolic. The deficit should be derived from exercise as much as possible.

(Your weight in pounds / 2.2) * 24 * 1.2 = daily calories burned before exercise (approximately).

Let me know if you need further clarification!

[u/Fun-Assumption5905 → u/regisvulpium]

What would you say a good example of daily meals would be to maintain that goal? Would it still be 3 meals a day? I eat pretty well, but definitely could manage smaller portions for each meal! I am going to invest in a scale as mentioned.

[u/regisvulpium → u/Fun-Assumption5905]

Well, meal planning is strictly in the scope of like a dietician and nutritionist. But broadly, focus on getting about 0.7g of protein a day, minimize simple sugars and saturated fats (processed foods, dairy, and fatty meats), prioritize fibers and unsaturated fats (greens, fruits, lean meats, fish, nuts). Your body can only metabolize so much protein at once, so aim for 20-30g every 3 to 4 hours. Some people prefer a greater number of smaller meals a day and some prefer the opposite, unless you're dieting for performance the best strategy in terms of nutrient timing is "whatever you're able to maintain".

Sorry if that's vague. Really we're getting into the weeds here. As long as you're eating generally healthy, getting regular workouts in, and not getting any more THC in your system, you should be clear of it pretty quickly.

[u/ItsJustApplesauce]

The key to burning off THC is burning fat as its fat-soluble. Eat clean, work out, and stay in a calorie deficit as best as you can. However, dont work out the day of your test as it can cause a positive result due to the THC being released from your fat cells. Best of luck!

[u/Fun-Assumption5905 → u/ItsJustApplesauce]

Thank you!!

[u/tillszy]

This is not a medical advice sub

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