CR and weight training

[nmonaco]

I am new to CR and much of it appeals to me - especially the "not dying so fast" part.

My question is - I exercise mostly with weights (strength training) and some HIIT cardio -

 

Is there any increased risk of injury from combining CR with this exercise program (3-4 times a week - mostly compound movements (not bodybuilding style isolation exercises)

 

My trainers are stuck on the "at least 2000cal a day with close to 200grams of protein daily" to "support muscle growth" and decrease "risk of injury" and "weight loss plateaus" from "metabolic damage" of CR.

Can anyone advise me in this area?

Thanks

nm

[mccoy]

nmonaco, hi and welcom to teh forum!

 

An increase of injury would become possible only if the caloric restriction would be such to cause critical deficiencies.

 

In this forum it is always advised to check all micronutrients, including essential amino acids and an adequate amount of them should suffice to avoid deficiencies. 

 

I also opened a thread on exercise. It is possible to practice CR and resistance training, but you may loose some weight, including muscle mass.

 

There are tricks to avoid that. 

 

200 grams of protein is most probably too much, unless you weigh 150 or 200 kg of lean mass. The effect maybe chronical upregulation of the mTOR pathway and consequent decreased longevity and healthspan.

 

Keeping muscle mass and strenght while practicing caloric restriction or optimization may be a challenge, but an interesting one, which may make you extra ripped and muscular and full of energy. Many many years ago I followed such a regimen without knowing it.

 

Before proceeding, I would advise you to read this other thread and may be go on there, since the topic of schemes for upregulating mTOR in muscles has already been preliminary discussed, among other things. I would also download the cronometer app which is an essential tool (albeit imperfect) to estimate one's energy and nutrioents intake.

 

New section on physical exercise and longevity

[Gordo]

It sounds like your trainers' goals differ from your own goals.  I'd say if you want longevity, 200 gm/day of protein is not going to help (and may even be downright stupid).  But it would be good to know what your goals are first.  Non-IGF-1 spiking, plant based protein may not be a problem to consume in high quantities, but I'm not sure it makes a whole lot of sense to do so either.  You can be fit with decent muscle tone without consuming much protein (no protein supplements).

[mccoy]

I agree with Gordo in that a priority should be set.

It is sensible to think about pure strenght training in one's twenties and early thirties, whereas after that the main goal might become longevity. 

 

The two are hardly compatible, unless you are exceptionally genetically gifted maybe, or become a master of nutritional self-hacking.

[nmonaco]

I want to thank you gentlemen for your replies.  My goal is healthy longevity and low body fat, while maintaining lean, injury free muscle. From your replies it sound possible.  At this point I know nothing about mTOR or non-IGF-1 spiking but I will learn. The upside is very appealing!
Thanks again for you kind advice!

[mccoy]

nmonaco, in the meanwhile I've been researching and ruminating on the muscle building-versus longevity issue, and presently have a few interesting considerations to express.

I'll do that in a short while in the thread:

 

new-section-on-physical-exercise-for-longevity

 

My contention is that, most probably, one does not rule out the other, providing some basic rules are respected.

 

Apparently, the mechanoreceptors in the muscles govern mTOR activation over the IGF-1+insulin signal, and that's a very good news, meaning that, providing that the muscles receive adequate mechanical stress (weight lifting), that's usually enough to mantain and increase muscle mass, with the only additional condition that enough dietary AAs (for metabolic signaling and muscle cells synthesis) must be available.

 

In a few words, targeted exercise plus a balanced mainly plant-based diet with adequate but not excessive proteins can be conducive to both longevity and muscularity.