First off, if you don't know your body fat percentage you should get it
measured or get a simple, cheap, 1 site Accu-Measure skinfoldto estimate your body fat%.
It would allow me to help you more because I would have an idea of what kind
of weight you lost.... if you say you lost mass in your lower body it could have
For example, a past client of mine (below) at age 50 gained
1 pound over 4 months!
That doesn't sound like much, but when you consider his body composition
which went from 19.6-14.7% which was actually 7 pounds of fat loss and 8 pounds
of muscle gain you could easily figure his body would have changed dramatically.
It goes to show you that to a
personal trainer, scale weight means absolutely nothing.
If you want to keep your lower body muscle mass you have to stimulate the
muscle fibers with resistance training.
Performing a few sets of lunges every day you workout will probably be enough
to maintain and/or build the muscle back which you lost.
Make sure you feed your muscles immediately after training as this will also
help prevent muscle catabolism and speed recovery.
The protein balanced in with your healthy diet and plenty of fluids, and
multivitamin should also help you maintain your lower body mass.
It is hard to achieve concurrent goals, especially if you are currently
trained. To do so often requires almost the perfect diet which would take
a dietitian and/or lots of trial and error to figure out.
Your best diet is going to be balanced for your body, which varies from
person to person but you should start w/ complex carbs, lean protein and a
source of healthy fat with each meal.
Find a metabolic equation online and figure your BMR. Add your physical
activity caloric expenditure for a general idea of how many calories your body
uses in a day.
Try to eat that much calories rather than eating less like you would for
weight loss or more like you would for bulking.
Basically you're not trying to lose weight, or gain weight, but letting your
training and diet balance dictate what happens to your body not the amount of
calories. It is pretty difficult w/out some good data but can be done w/
trial and error.
For max muscle gain you need to be on a periodized training program.
This simply means you alternate cycles of higher training volume (simplified say
higher repetition) with cycles of low training volume (lower reps) and rest.
You ask for sets and reps for "max muscle" gain which would mean you would
stay in the higher repetition period (cycle) for a longer time throughout the
year. For example, lift your exercises in the 10-16 reps per set for a
month, take a week off and then lift heavier weights for 3-8 reps for a couple
weeks and repeat.
A generic scheme to build muscle most efficiently is 3-4 sets of 12-15 reps
to failure with the heaviest weight possible with good form.
Your goal for someone who has been working out regularly is difficult but
definitely not impossible. It will take some trial and error to figure out
your optimal diet, but strive for balance just like in your training program.
Train hard and trained balanced and keep in mind you usually get what you put
in to training programs meaning if you put in the maximum effort on all fronts
you will probably achieve your goal.
A good addition to your training routine would be some of the following
exercises which work multiple large muscle groups