Losing muscle and what to do about it?

[Cornhusker]

For almost 3 years now, I've been doing intermittent fasting (18-6) to try and shave off some weight.
I've lost almost 130 pounds, but in the process, I lost muscle tissue along with the fat.
My shoulders are skin and bone, my arms and legs are half the size they used to be and I'm not as strong as I used to be.
I know a lot of it is from getting old, and a lot is working at a desk.
I guess the reason for losing isn't as important as what I do about it.
I got some 10 pound dumbbells and started working with those a couple times a day and doing chair squats, as well as some other leg exercises.
What else can I do to regain some muscle?

 

[Nathan]

Great work! Eat lots of food with lean protein, boneless skinless chicken is a good source. Keep up with the weights and whatever cardio suits you.

 

[hollydolly]

For almost 3 years now, I've been doing intermittent fasting (18-6) to try and shave off some weight.
I've lost almost 130 pounds, but in the process, I lost muscle tissue along with the fat.
My shoulders are skin and bone, my arms and legs are half the size they used to be and I'm not as strong as I used to be.
I know a lot of it is from getting old, and a lot is working at a desk.
I guess the reason for losing isn't as important as what I do about it.
I got some 10 pound dumbbells and started working with those a couple times a day and doing chair squats, as well as some other leg exercises.
What else can I do to regain some muscle?

good for you losing all the weight.. that was huge achievement, well done... but I have to ask if 10 pound dumbells are a good idea, when you're literally going from nothing with little muscle... I would be a bit afraid that you might pull a muscle rather than build any by starting on such heavy weights...

If I were you I would use much lighter ones.. 5 pounds.. and build from there.. just take it steady every day..don't do too much because you could really injure your lower back.. ... as well as pull a muscle in your shoulders, if you go all gung ho at it... 3 times a week..or every other day will be more than enough...

Slow and steady.. is the name of the game.. and eat a lot of protein...

I personally as a female only use 2 pound dumbells that's plenty heavy enough for me...

 

[CallMeKate]

Yep, protein... and I'm just learning that now. I have a strained QL muscle once again and it hurts like the dickens. I'm hoping I can strengthen it, so I put AI to work coming up with a program for me. It wants 80-90g of protein a day for my age and goal of muscle strengthening... my goodness, I'd not been eating even half that much! Probably would be different amount for a male, so you'd have to check on that.

And huge congrats on the weight loss....that's tremendous!

 

[Cornhusker]

good for you losing all the weight.. that was huge achievement, well done... but I have to ask if 10 pound dumbells are a good idea, when you're literally going from nothing with little muscle... I would be a bit afraid that you might pull a muscle rather than build any by starting on such heavy weights...

If I were you I would use much lighter ones.. 5 pounds.. and build from there.. just take it steady every day..don't do too much because you could really injure your lower back.. ... as well as pull a muscle in your shoulders, if you go all gung ho at it... 3 times a week..or every other day will be more than enough...

Slow and steady.. is the name of the game.. and eat a lot of protein...

I personally as a female only use 2 pound dumbells that's plenty heavy enough for me...

I never considered 10 lbs as heavy until now, so maybe next time I go to town I'll pick up some 5 pounders.

 

[hollydolly]

I never considered 10 lbs as heavy until now, so maybe next time I go to town I'll pick up some 5 pounders.

I think that's a better idea...

 

[hollydolly]

Yep, protein... and I'm just learning that now. I have a strained QL muscle once again and it hurts like the dickens. I'm hoping I can strengthen it, so I put AI to work coming up with a program for me. It wants 80-90g of protein a day for my age and goal of muscle strengthening... my goodness, I'd not been eating even half that much! Probably would be different amount for a male, so you'd have to check on that.

And huge congrats on the weight loss....that's tremendous!

oooh ouch, ouch, OUCH!!!... I hope that eases soon... that's miserable...

 

[Imogene]

Well done on the weight loss!

I am not much help on rebuilding muscle, excep to say start slow, with less weights and build up.

Also, if you can’t manage all of the high protein food, liquid Boost High Protein is pretty handy to have in the refrigerator.

It is my nightcap every night. My SIL is an oncology nurse and recommended it as I don’t eat right & proper. My doctor gave it two thumbs up.

You can find High Protein Boost at pretty much any big box store that sells grocery items, including some Dollar General’s.

 

[CallMeKate]

I hope this will be helpful for you... it's long. I asked AI for the top 15 high protein foods.

1. Chicken Breast
Protein: ~31g per 100g
Lean, low fat, and a staple for muscle building.

2. Eggs
Protein: ~6g per egg
Complete protein with all essential amino acids.

3. Greek Yogurt
Protein: ~10g per 100g
High in casein protein, great for muscle recovery.

4. Salmon
Protein: ~25g per 100g
Rich in omega-3s, which support muscle repair.

5. Lean Beef
Protein: ~26g per 100g
High in creatine, iron, and B12 for strength and energy.

6. Tuna
Protein: ~29g per 100g
Very lean and high in protein.

7. Cottage Cheese
Protein: ~11g per 100g
Slow-digesting casein protein.

8. Lentils
Protein: ~9g per 100g (cooked)
Plant-based, high in fiber and iron.

9. Chickpeas
Protein: ~8g per 100g (cooked)
Great plant protein source.

10. Tofu
Protein: ~10g per 100g
Complete plant protein from soy.

11. Tempeh
Protein: ~19g per 100g
Fermented soy with higher protein density.

12. Quinoa
Protein: ~8g per cup cooked
Complete plant protein.

13. Milk
Protein: ~8g per cup
Contains both whey and casein.

14. Almonds
Protein: ~21g per 100g
Also rich in healthy fats.

15. Protein Powder (Whey or Plant-Based)
Protein: ~20–25g per scoop
Convenient for meeting daily protein goals.
________________________________

Muscle-Building Tip
For muscle strengthening, aim for:

1.6–2.2g of protein per kg of body weight daily
Spread protein evenly across meals

Combine with strength training for best results

 

[robin416]

I hope this will be helpful for you... it's long. I asked AI for the top 15 high protein foods.

1. Chicken Breast
Protein: ~31g per 100g
Lean, low fat, and a staple for muscle building.

2. Eggs
Protein: ~6g per egg
Complete protein with all essential amino acids.

3. Greek Yogurt
Protein: ~10g per 100g
High in casein protein, great for muscle recovery.

4. Salmon
Protein: ~25g per 100g
Rich in omega-3s, which support muscle repair.

5. Lean Beef
Protein: ~26g per 100g
High in creatine, iron, and B12 for strength and energy.

6. Tuna
Protein: ~29g per 100g
Very lean and high in protein.

7. Cottage Cheese
Protein: ~11g per 100g
Slow-digesting casein protein.

8. Lentils
Protein: ~9g per 100g (cooked)
Plant-based, high in fiber and iron.

9. Chickpeas
Protein: ~8g per 100g (cooked)
Great plant protein source.

10. Tofu
Protein: ~10g per 100g
Complete plant protein from soy.

11. Tempeh
Protein: ~19g per 100g
Fermented soy with higher protein density.

12. Quinoa
Protein: ~8g per cup cooked
Complete plant protein.

13. Milk
Protein: ~8g per cup
Contains both whey and casein.

14. Almonds
Protein: ~21g per 100g
Also rich in healthy fats.

15. Protein Powder (Whey or Plant-Based)
Protein: ~20–25g per scoop
Convenient for meeting daily protein goals.
________________________________

Muscle-Building Tip
For muscle strengthening, aim for:

1.6–2.2g of protein per kg of body weight daily
Spread protein evenly across meals

Combine with strength training for best results

I use whey protein powder almost daily. I'm eating less and less animal protein as I age and knew that could be an issue. I checked with my doc about the whey protein powder because too much protein is a negative for the kidneys.

 

[Amanda76]

I read some article, .... as we age, we do not eat much. Guessing, balanced meals and good protein, both from animal/meat and vegetable/i.e. bean and other protein rich vegs.