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TOPIC: I'm losing muscle!!!!

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November 18, 2011 6:51 AM
I started tracking my body fat% back in the beginning of June. Since then I've lost 13 more pounds but only 7.32 lbs is fat loss; the other 5.68 lbs is lean body mass (muscle). I'm only losing about 2 lbs a month so I'm not starving myself. I am doing some weight training about twice a week. Although, I admit I'm not always consistent. But why am I losing so much lean mass? I'm getting very frustrated being stuck at 26+ % body fat. BTW, I am verifying my BF% by having the Bod Pod done every 3 months. What in the heck is going on?
  153636
November 18, 2011 6:54 AM
Eat more protein. Lots or protein (1 to 1.5 grams per pound of muscle)
November 18, 2011 6:54 AM
how much protein are you eating?

To low calorie consumption, and/or to low protein levels will start to eat into your muscle mass also.

(1 gram roughly per lb of lean body mass is a good rough range)
Edited by tangal88 On November 18, 2011 6:55 AM
November 18, 2011 6:56 AM
I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).

If you can share the above info, you may get more specific answers.
Edited by Sidesteal On November 18, 2011 6:57 AM
November 18, 2011 6:57 AM
I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.
  153636
November 18, 2011 6:57 AM
When you're on a calories deficit, you burn muscle and fat. You can help maintain the muscle you have by working out.
  9526059
November 18, 2011 6:58 AM
QUOTE:

I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.


How heavy are you lifting and what is your lifting routine like?
Can you add an additional lifting day to your program?
Edited by Sidesteal On November 18, 2011 6:58 AM
November 18, 2011 6:59 AM
I hear you..I am almost 40 pounds lost..but only 3% BF loss....my nutritionist put me on a low carb diet (Paleo). In the last 15 days I have managed to lose 5 pounds..but wont know till Dec 6th how much of that is was fat...
November 18, 2011 7:01 AM
QUOTE:

I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).

If you can share the above info, you may get more specific answers.

I currently weigh 130 lbs. My body fat % is 26.6. I do cardio 6 days a week. I run about 35-40 miles a week currently (training for a marathon). I also usually bike 2-3 times a week. But I eat back ALL of my exercise calories. I am NOT starving myself. This is so frustrating. I love to compete in athletics but dragging around this extra body fat is getting old.
  153636
November 18, 2011 7:01 AM
Protein and some moderate weight training to at least maintain your current muscle mass. If you are not using those muscles your body can look at any extra muscle as optional. Personally as long as my strength is not decreasing I am not concerned about specific lbs of muscle mass.
  9289469
November 18, 2011 7:01 AM
Can't see your diary so can't comment on how much you're eating. To lose fat instead of muscle, eat more than your BMR and do strength training. plain and simple!
November 18, 2011 7:02 AM
QUOTE:

QUOTE:

I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).

If you can share the above info, you may get more specific answers.

I currently weigh 130 lbs. My body fat % is 26.6. I do cardio 6 days a week. I run about 35-40 miles a week currently (training for a marathon). I also usually bike 2-3 times a week. But I eat back ALL of my exercise calories. I am NOT starving myself. This is so frustrating. I love to compete in athletics but dragging around this extra body fat is getting old.


You need to do more than just cardio.
November 18, 2011 7:02 AM
QUOTE:

Although, I admit I'm not always consistent.
November 18, 2011 7:03 AM
QUOTE:

QUOTE:

I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.


How heavy are you lifting and what is your lifting routine like?
Can you add an additional lifting day to your program?

I am lifting pretty heavy...can only do about 10-12 reps of any given weight. Once I can do more than that I bump up the weight. I do full body - but sometimes I leave out the legs if I have a long run the next day.
  153636
November 18, 2011 7:05 AM
What is your weekly weight loss goal set at?

With so little left to lose the smaller the deficit the better, as you would lose less muscle as a % of total weight loss. I would suggest setting your goal at 0.5lbs/week.

Here is a guide to setting weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

edited to note: sorry I see that you are already set at this amount. Maybe try changing your activity level to a higher level and try eating even more.
Edited by erickirb On November 18, 2011 7:07 AM
November 18, 2011 7:06 AM
QUOTE:

I am lifting pretty heavy...can only do about 10-12 reps of any given weight. Once I can do more than that I bump up the weight. I do full body - but sometimes I leave out the legs if I have a long run the next day.


Is it an option to swap out a day of cardio for another lifting day, or does this screw your marathon training?
November 18, 2011 7:06 AM
-Bodyfat measurements are often inaccurate.

-Anything that is not fat is considered "lean mass," including water.
November 18, 2011 7:14 AM
QUOTE:

QUOTE:

I am lifting pretty heavy...can only do about 10-12 reps of any given weight. Once I can do more than that I bump up the weight. I do full body - but sometimes I leave out the legs if I have a long run the next day.


Is it an option to swap out a day of cardio for another lifting day, or does this screw your marathon training?

My marathon is the first week of December. I plan on adding one more day of lifting after that. I will also start swimming again then.
QUOTE:
-Bodyfat measurements are often inaccurate.

-Anything that is not fat is considered "lean mass," including water.
That's why I get my BF% checked with the Bod Pod. It is on par with hydrostatic weighing.
  153636
November 18, 2011 7:15 AM
I think maybe all the cardio may be having an affect on your muscle. Too much can eat away at your muscle tissue from my understanding.
  2918937
November 18, 2011 7:24 AM
With extensive endurance training you will lose a lot of muscle mass. It comes with the territory... That's why you don't see bulked up kenyans setting world record paces. Once you finish your marathon you can switch focuses to strength training to work on retaining your muscle mass or turn towards a billing cycle to help regain any lost mass. Many endurance athletes do this over the "off" season.
November 18, 2011 7:26 AM
QUOTE:

or turn towards a billing cycle to help regain any lost mass.


Heh. That'd be great if I could send people bills and get paid, and put on muscle.

=)













(No grammar police here sir, just found that funny).
November 18, 2011 7:28 AM
Autocorrect strikes again... :(
November 18, 2011 7:33 AM
QUOTE:

With extensive endurance training you will lose a lot of muscle mass. It comes with the territory...

I expected to lose some muscle but 43% of my weight loss? With such a low deficit and the amount of protein I'm consuming, combined with some strength training this just doesn't seem right. Am I missing some sort of hormone or is there any other possible explanation?
  153636
November 18, 2011 7:34 AM
Too much cardio and not enough lifting. And HEAVY lifting....high reps and light weight won't do much if you're trying to gain lean muscle mass. Plus, up your protein intake as others have mentioned.
  11782761
November 18, 2011 7:35 AM
The other thing is to look at your own body. Don't rely on a standardized calculation to tell you what you can see on your body.
BMI calculations are not always right. There are a lot of variables.

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