Mantaining Muscle on Extreme Low Kcal

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    Enjineer's Avatar
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    Mantaining Muscle on Extreme Low Kcal


    I'm in the midst of wrestling season and have been having trouble keeping my weight where it needs to be. I have been consuming 300-1000 calories per day (Pre season i was on a 3000 kcal diet) up until weigh ins and then load about 4000-5000 after i weigh in. So throughout a week i normally have about 3000 calories +5000 after weigh ins. My question is, what macronutrients should i spend my calories on, and what foods specifically? So far i've been pretty balanced, with an emphasis on protein, but would like to know if there is a better way to mantain my current muscle while cutting weight. I have considered ketogenic diet, but i've heard you have very low energy whilst on this diet... I need sufficient energy to get through practice... This is my average diet 5/7 days a week...

    Breakfast - casein protein powder + meal replacement powder w/ water = 260 calories 35g casien 5g whey protein, 2g monounsaturated, .5g poly, 1g saturated, 24g carb

    Snack - 10 almonds = 45 calories 2g protein, 3g mono 1.5g poly .5g sat fat, 5g carbs (2g net carbs)

    Lunch - Pasta w/ pepperoni/broccoli in olive oil, canned peaches or pineapple skim milk = 200 calories 12g protein, 25g carbs, 3g mono, 1g poly, 2g sat.

    Snack - casein protein = 140 calories 30g casein protein 1g sat fat 3g carbs

    Dinner - blueberry/blackberry/strawberry/banana mixed in cup w/ 20 almonds = 300 calories 6g protein, 8g mono 5g poly 2g sat fat, 25g carbs

    In total 945 calories, I start to restrict this diet a bit more when match is within a day or two... Is there any adjustments I should make or additions/subtractions i should do? Keep in mind i don't want to surpass 1000 calories in a day...

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    youngandfree's Avatar
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    What do you weigh? I haven't wrestled or had to "make weight" for anything, but why are you so hung up on 1000 calories. Do you have a problem with practices now, it seems like you are consuming WAY too low. How much weight fluctuations are we talking about? You shouldn't need to drop more than 5 lbs or so a week if you have a match every week. I personally think you need to re-evaluate your diet plan and add more calories.
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    AntonG42O's Avatar
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    ahh the anorexic wrestler

    bro its close to impossible to keep muscle mass if you are eating 1k and burning about 1k during practice. choose a different weight class!!
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    You can try adding bcaa's, like xtend, and you need a ton too cutting like you are, also you can go over 300-1000 cals a day, that is just too low and your body is shedding muscle prior to much fat at that calorie intake, try 1500-1800 with bcaas all through practice

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