need help on diet

[amplified889]

I have recently started to lift weights again and I am also boxing 3-4 times a week at about 5-7:30. I need help on my diet because I dont know know what I need to be taking to keep from losing muscle and at the same time getting stronger. Getting bigger isnt my main concern, getting stronger and not losing lean muscle mass is. Id appreciate the help

 

[molnii]

what are your stats??

 

[ZKaudio]

keep that protein high. Make sure you're not overeating, and with a sufficient protein/ complex carb supply, you'll be fine. The only time your body is going to start eating up lean mass is if you are starving it of your primary energy source... glucose. It will then dip into fat stores via ketosis and thirdly, look to protein. Your protein can also convert to glucose at approx 58% efficiency so watch out. Run your maint cals at 15x your body weight with adequate protein and carbs and you'll be fine. If you are expending a high amount of calories during your workout, make sure to add those back into your diet if you dont want to lose weight as well.

 

[EliteBB]

Keep uyour protein intake high at all costs! Maybe try some creatine & glutamine to help you maintain more muscle. You will definately increase your strength with a high protein intake and the use of creatine.

 

[Babyfaced Assassin]

I kick/thai box 5-6 days a week and do lots of cardio and strength training too

i'd say keep the calories at or above maintenance (as long as you aren't gaining too much weight)

I've calculated my maintenance calories and stick to that at a ratio of

40/30/30

I eat carbs mainly around training. Carbs like low gi stuff like barley, oatmeal and vegetables. get lots of protein and EFAs

drink heaps of water too

post workout make sure u get a good dosage of hi gi carbs + whey in a shake which should help ur recovery.
As long as u'r eating well ur muscle mass and strength wont mess up too much. Make sure u get ample sleep too.

If u feel weaker up the calories slighlty but dont go crazy
(during the middle of the week i can usually feel strength draining so i add an extra carb + protein meal on wednesday)