Hi. I introduced myself here:
'bout Me (http://forums.johnstonefitness.com/showthread.php?p=202841#post202841)

My first question is related to the fact that I am trying to drop weight (ie fat generally) right now, but I hurt my back and will need to be talking it easy in almost all fitness areas for a couple weeks.

Is there anything you do to try and keep 'in the groove' when you can not perform most fitness activities? Will I be able to rely on diet strictly during this period? If I am already 'muscle weak' now, will this period of fat loss with inactivity really set me back a lot?

As background, my eating habits have become a general 1800-2000 calorie a day plan to help me drop pounds. I was eating like this as I started to build myself in to running shape (before the injury), and with the mix of proteins, fats, and "good carbs" (my definition, maybe not yours) I can easily maintain this calorie intake and feel full of energy and satisfied. I am not, and will not be a strict 'boiled chicken breast and cottage cheese for dinner' guy, but I have eliminated most refined carbohydrates like sugar (cola) and most breads. I try to eat fibrous fruits and veggies, and basically any and all meat. Nuts are a primary snack food between sensible meals. My schedule and life result in some amount of fast food (yes, evil) HOWEVER, I can now quote to you a 'relatively balanced' sub 500 calorie meal from almost any fast food joint around and if I have to eat that stuff, at least I am eating it in moderation and it fills me up enough to subsist until more healthy alternatives. (Opt out of soda, fries, and some buns and opt in for salads or fruits when possible....)

Many thanks,

Anon

I am not a doctor, but with any injury I would not try to lose weight. Depriving your body of energy and nutrients will only lengthen the amount of time it will take for your recovery. Perhaps this is a good time to eat healthy and maintain your weight. This may be difficult for you as you've already lost a considerable amount of weight (btw congrats!). Whenever I maintain I feel as if I'm sliding backwards as opposed to making progress. Best of luck to you!

Thanks for the opinion & feedback.

Basically I have some lower baqk muscle pulls, so I am hoping a lower calorie diet will not have a real negative impact on the healing process. I am still eating relatively well rounded, probably an equal ratio of the macro niutrients. (Too high in fat you say? Maybe... i'll monitor my progress - but that is another subject) For what it is worth, I am down another pound or so since I posted this earlier in the week.

I guess I would be interested to hear input from people that went through a "weight loss" period for a few weeks or more which did not include cardio, nor resistance training, and how it affected them when they resumed those activities. I am concerned about losing what little strenth and vascular fitness I started to add the first few weeks before hurting the back.

First off, for 2 weeks, I don't think you are going to do much damage whatever you do.

I'm trying to get back after 3 months of being injured, although I have been able to do cardio (so maybe I souldn't have bothered posting?). I must say that I have been surprised at how well I managed to keep my muscle so far (strength is pathetic of course), even with cardio and loosing a few pounds (and also starting at a reasonably low BF of ~10%). I was actually tring to maintain or thereabouts, but I guess the cardio and lack of lifting resulted in some fat loss (+ a bit of muscle loss).

HOWEVER, a huge part in this, I believe, is diet. While I'm not a 'chicken breast at every meal' person either, I can tell from your writing that my diet is very likely 'better' for preserving muscle than yours.

BUT, for just a few weeks - I bet the outcome (if you try it and don't loose too much weight - like 0.5lb-1lb/week or so,depending on starting BF) - will be that you'll realize that loosing muscle is not actually that easy unless either your diet sucks or you really have a lot of muscle to loose. Also your strengh will come back retaively quickly.

BWT keeping the fats up is definitely a good idea - especially good fats and omega-3's. Overdoing the 'crap' carbs - basically anything but fibrous veg and some fruit - will hurt. Those few calories need to really count in your situation and if you are not exercising, you really don't need many starchy carbs or sugar.

Bottom line - a few weeks - don't sweat it! You'll be back in shape within 7-10 days if you are fully recovered.

Cool, thanks for the reply and perspective. As you noted, I have been staying away from starches and sugar mostly. I know from history that is what adds pounds (and removes them) fastest. The fat I consume is animal fat, and fat from nuts. (other than avocado fat)

Looks like I will be relatively out of commision a couple more weeks, but I am getting better. Going to do some brisk walks in the next week to ease back in, per the Dr's rec.

FWIW, down about another pound since my last post. Averaging about 2 pounds a week over the last 7-8 weeks, which includes my starting excercise period, change in diet, and current injured period.

Hola,

When trying to lose weight without working out, diet is all you have. With no lifting involved, you will probably lose some lean mass, along with some fat. It doesn't matter how much protein you eat, how many times per day you eat, or what supplements you take; if you are eating fewer calories than you expend and are not lifting, then some of the weight you lose will be muscle. That goes double if you have recently added some muscle from lifting. The muscle that you added most recently typically will be the first to go.

That said, some of the weight you lose will be fat as well. You need to decide if it is worth sacrificing some lean mass to lose the fat while you are on a layoff. If you decide to go for it, then eat clean, keep your calories around your RMR, and try to get better as quickly as possible!

My 2 cents...