Is it good to delete muscle glucogen for weight loss?

[bradhore]

I depleted muscle glycogen for around a week, at the time i thought i had lost muscle but it is just muscle glycogen... When i was training i noticed my strength decreased dramatically. When strengthloss occurs, muscles get smaller.

My question is, is it really worth depleting muscle glycogen for the sake of losing muscle mass also??

[--->>405<<---]

i have run carb cycles successfully that fully depleted muscle glycogen and not lost much LBM and actually gained strength.

the longer i do this, the simpler dieting has become to me. it really is a matter of cals in vs cals out. make sure u get adequate protein. cycling carbs can be a good thing to do, but depleting muscle glycogen fully is unnecessary for cutting..

[hellomycognomen]

Goal should be to lose body fat not weight.

Unless you are in a time constraint and need to lose quick water weight there is no point IMO.

[bradhore]

And keeping muscle glycogen for a cutting diet is done by eating simple carbs in the morning, or by not going under 100g of carbs right?

[--->>405<<---]

And keeping muscle glycogen for a cutting diet is done by eating simple carbs in the morning, or by not going under 100g of carbs right?

that is a big NEGATIVE!!! muscle glycogen is basically how ur body stores glucose (which it derives from all types of carbs - simple and complex) for later use. it does not matter when u eat them..

i would not suggest going under 100g carbs for more than a few days consecutively. this will deplete muscle glycogen. the extent of which is individual. it is a lot harder to fully deplete muscle glycogen than a lot of people think. ive done depletion training. its a bitch!

cycling carbs is a good thing to do based on activity such as:

training days: 250g carbs
non training days: 180g carbs
refeed: 320g carbs

u will have to play with ur cals and macros to find what best suits you. it will take some time. like i said though, from my experience cals in vs cals out will dictate ur weight loss more than anything, and then u want to have adequate protein..

u can kind of play with the carbs and fats..

[bradhore]

that is a big NEGATIVE!!! muscle glycogen is basically how ur body stores glucose (which it derives from all types of carbs - simple and complex) for later use. it does not matter when u eat them..

i would not suggest going under 100g carbs for more than a few days consecutively. this will deplete muscle glycogen. the extent of which is individual. it is a lot harder to fully deplete muscle glycogen than a lot of people think. ive done depletion training. its a bitch!

cycling carbs is a good thing to do based on activity such as:

training days: 250g carbs
non training days: 180g carbs
refeed: 320g carbs

u will have to play with ur cals and macros to find what best suits you. it will take some time. like i said though, from my experience cals in vs cals out will dictate ur weight loss more than anything, and then u want to have adequate protein..

u can kind of play with the carbs and fats..

Thanks man.

So no need to deplete glucogen?
I know fat burning is better when it's depleted but then im risking losing strength as i have done.

[scotty51312]

Your body will burn energy in a certain order. ATP is first, chemical energy stored in muscles. This doesn't require oxygen and takes only a short time to deplete. The next level is glycogen which requires oxygen and slowly depletes the glycogen stores in your liver.

This process can take anywhere from 30 minutes to 2 hours depending on your ammount of glycogen stored and physical conditioning.

The last source of energy is fat cells. Once you have zero glycogen left, your body uses fat. Its a painfull process. Marathon runners call this "hitting the wall" some can push through it some can't.

Can you burn fat without depleting glycogen, yes you can or else everyone who didn't run marathons or do hours of cardio would be 20%+ bodyfat.

Eating clean, and afterburn effect from training goes a long way.

[--->>405<<---]

Thanks man.

So no need to deplete glucogen?
I know fat burning is better when it's depleted but then im risking losing strength as i have done.

no need to deplete glycogen. like i said before (i think twice )

cals in < cals out = lose weight

get adequate protein (1-1.5g per pound LBM) and play with carbs and fats. personally id keep fats to around 15-20% total cals. 45-70g range.. ive noticed when i eat lean meats and good complex carbs, my fats pretty much take care of themselves.

if ur still not exactly clear come up with a diet and post it on here with ur total macros as well as ur complete stats: age, weight, height, bf% and your training and cardio schedule.

[bradhore]

The problem is, in my job its pretty much doing low intensity cardio all day, so i have a job chance of depleting glucogyn anyway, paint rolling ceilings and walls for 8 hours a day isnt good, not good for muscle rest either :-(

[hellomycognomen]

no need to deplete glycogen. like i said before (i think twice )

cals in < cals out = lose weight

get adequate protein (1-1.5g per pound LBM) and play with carbs and fats. personally id keep fats to around 15-20% total cals. 45-70g range.. ive noticed when i eat lean meats and good complex carbs, my fats pretty much take care of themselves.

^This is sound advice.

----------------

I recommend you watch these videos by Milos Sarcev they will help you structure your diet for optimum gains:

http://forums.steroid.com/nutrition-...-how-diet.html

-Cheers

[--->>405<<---]

The problem is, in my job its pretty much doing low intensity cardio all day, so i have a job chance of depleting glucogyn anyway, paint rolling ceilings and walls for 8 hours a day isnt good, not good for muscle rest either :-(

dude.. FORGET GLYCOGEN!!!!! create a balanced diet with a decent deficit to start out and run it man. stop over thinking everything. furthermore, i seriously doubt u are going to fully deplete muscle glycogen painting LOL..

here is a depletion workout:

Leg press: 3X15
Leg curl: 3X15
Chest press: 3X15
Row: 3X15
Lateral raise: 2-3X15
Calf raise: 3X15
Biceps curl: 2X15
Triceps Pushdown: 2X15
Repeat twice

now when u do this workout make sure ur diet for the day is 50% total maintenance calories (for me this was 1400cals) with less than 50g carbs. also make sure u have established ur one rep max for every exercise, and that u are lifting 60% of that max when doing these sets.

also make sure u spend 45-60 seconds "under tension" for each set. doing 15 reps that would equal a minimum of 3seconds per rep. this is crucial. be sure not to cheat. i recommend you use a stopwatch. it should take u 60seconds to complete each set. repeat the entire set of exercises all the way through twice.

here is a brief explanation from Lyle MacDonald on depletion training:

"Recent research into glycogen depletion rates during weight training can let us be a bit more specific in determining how much work to do. Assuming each of your sets lasts about 45-60 seconds (which is 15-20 reps at a fairly quick tempo or 10-12 reps at a slower tempo), you'll need about 10-12 sets per bodypart to deplete glycogen to about the right level. You should be using a weight that is roughly 60% of 1 rep max, tough to complete the set but without causing failure. That will generally allow about 15-20 reps or so. Take about a minute or a minute and a half between sets. This gives you enough rest to avoid puking, but still lets you elevate lactate/growth hormone levels. Be warned, if you're not used to this type of training, be prepared for some serious discomfort. Nausea, intense muscular burning and fatigue are going to be your new friends on these workouts.

In fact, if you don't feel all those sensations and more, you're not working hard enough. More concretely, if you're not feeling a burning sensation in the muscle you're trying to train, you're not depleting muscle glycogen. Either your form sucks and you're not using the muscle you think you're using or you're going too fast during your sets."

once u have completed this workout, congratulations.... youre halfway there. see u again tomorrow with the same diet and same workout except switch flat bench for incline and switch rows for lat pulldowns..

he was not kidding about puking, nausea, and generally feeling like crap! there were some points i thought i was gonna have a heart attack.

ill be interested to hear what u have to say about depleting muscle glycogen when ur through with this.

[Docd187123]

The problem is, in my job its pretty much doing low intensity cardio all day, so i have a job chance of depleting glucogyn anyway, paint rolling ceilings and walls for 8 hours a day isnt good, not good for muscle rest either :-(

Your job is highly unlikely to deplete your glycogen stores.

[bradhore]

Im telling you now, it happened. I was so deflated i felt like lost all my muscle, and i was very weak!

Wasnt until i bumped up the carb intake and i came back to normal

[bradhore]

Unless i lost water retention.

I was on clen too.

Telling you now, rolling high ceilings and walls uses alot of upper body power and its not difficult to get out of breath from it working hard!!

[Docd187123]

Im telling you now, it happened. I was so deflated i felt like lost all my muscle, and i was very weak!

Wasnt until i bumped up the carb intake and i came back to normal

That doesn't mean you fully depleted glycogen. My job is much more physical than yours and I don't even come close.

[bradhore]

Maybe i depleted water retention then, my carbs were under 100g and i was totally deflated

[Docd187123]

Maybe i depleted water retention then, my carbs were under 100g and i was totally deflated

Is your goal to cut fat or to bulk up?

[bradhore]

Cut fat

[Docd187123]

Clen can cause some of your symptoms.

Of you're trying to cut fat you don't need to worry about depleting glycogen. You can cut fat with or without depleting it. Concentrate on a calorie deficit with proper macros and hard training and the fat will come off.