Losing Muscle

Question
Hi,
I'm a male post-collegiate athlete who is trying to LOSE muscle. I've never seen or heard of a way to do so other than distance running (or doing elliptical machines like a mad man). I'm not bulky, and I know my body fat can't be that high. It was 6% like 3 years ago, and I've been roughly the same weight & volume since then; so maybe 10% at worst right now. I'm trying to lose weight because I need to be lighter for my sport (Track - I long/triple jump)

I've been able to curb my eating, and I don't eat mass amounts of rice or pasta every day. I want to know if there is a safe way to lose developed muscle, and how sustainable it is.

I definitely don't eat enough fruits and veggies, and I'm working on it. My goal is to get lighter by 15-20 lbs. I'm 6-2 185 (down from 195, my normal weight for the past year)

My current weight loss is fro, thing like jogging for an hour (at 14min/mile pace) or going to the gym and burning 1200 calories or so mainly by using elliptical machines before going home. Those aren't very sustainable to me, and make me overly tired or extremely hungry sometimes. They even make me not want to work out. What can I do?

Answer
Hi, Kaze,

At first, I hope your dreams come true.

It is really a bit hard to lose muscle. And I think you lack of relaxation after strong workout.

The combination of diet and exercise is a faster way to lose weight, but it depends on the person’s body and how strict his diet. And without enough relaxation after workout, muscle is developing very fast. So diet and workout and relaxation are very important for loss weight.

According to your case, more fruits and veggies should be included in your diet, such as papaya, mealie, kelp, carrot, green cucumber, tomato, apple, pear, banana and so on. Remark, eating different kind of vegetables or fruits each day, you can go on your diet easily and everlastingly.
And please go on your workout, but after it, you'd better have enough relaxation, such as Yoga.
The last, the foremost austerity is persistence. Please don't give up.

Now, I would like to share my experience with you.
First of all, I had a nice partner. We restricted each other going on the diet strictly.
1.Getting up early in the morning, we drank a glass of water before any action. It could help you clean your inside.
2.We had a 20-30 minutes’ quick walk to office instead of bus in the morning. It is available to burn your calories to have a quick walk without eating anything in the morning.
3.After arriving at office and having a rest, we drank a glass of milk and ate 2 pieces of biscuit as our breakfast. Remark, you must have breakfast.If not, you could feel too hungry to go on your diet.
4.Between breakfast and lunch, we drank 3 glasses of water and eat little raw vegetables or fruits. It is available to relieve your hunger. If you still feel hungry, you can eat a piece of sweet. Just only one piece.
5.Before lunch, we drank a bottle of yoghurt. And then we ate a little vegetables or fruits as our lunch. We would eat a few peanut as our lunch too. Remark, it could make you feel full drinking a bottle of yoghurt before each meal. Drinking much water, you eat peanut, feeling full.
6.Between lunch and knocking off, we drank 3 glasses of water and eat little raw vegetables or fruits to relieve our hunger.
7.Knocking off, we had another 20-30 minutes quick walk to home. It is available for weight loss having proper exercises at dusk with hunger.
8.We just drank a little soup or ate a little vegetables or fruits as our supper. Remark, drink one or two glasses of water and don’t eat anything in the 3 hours’ time before going to bed.
My suggestions:
1.After having gone on your diet for 3-4 days, you can feel better and easier to continue. Therefore go on your diet strictly in the first week.
2.Try to achieve your goal of weight loss in 1~2 months. It could make you possess confidence in this field.
3.Have 5 meals instead of 3 meals every day.
4.Eat more fruits and drink less fruit juice.
5.If you don’t feel hungry, don’t remind you of the time to have a meal.
6.Drink a glass of water before each meal.
7.Don’t trial too many diet pills, it would cost you more and be dangerous for your body.
8.Attentively, proper sports could perfect your figures, strong sports could strengthen your muscle.
9.If you can’t find a strict partner, you can treat me as your companion, feeling free to tell me how about your diet. It is my honor to interact with you in this field. I would try my best to give you more suggestions and share my experience and accompany you going on the diet.
O.K. If you still have any questions, please do not hesitate to write to me.
Best wishes,
Sally Fan

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