Re: eek! losing muscle. HELP!

[Guest guest]

Remember that lean mass doesn't just include muscle. It also

encompassess water weight, organs, etc.

Jen

>

> ok, so my bf is down to 21%, which is a new low for me, I'm losing

scale pounds at

> an average weight of 1/2 pound a week. scale weight is

> 135. (btw, i'm 34, 5 " 7) BUT when I was like 152 and supposedly 24-

25% bf, I had like

> 7 more pounds of lean mass. I must say that none of this is

scientific. I finally got

> calipers 3 weeks ago...( suprilliac 11) I'm finding it very hard

to lose fat and maintain

> the muscle I'm working so hard to build. I really really reallly

want to do both. My

> eating goes something like this lately (its boring, but as long as

a eat an apple a day

> and a big serving of veggies at some point, If I feel I need a

cheat I just have a 100

> calorie mini ice cream cup with a 45 calorie squeeze of lite choc

syrup and a little

> banana (55cal) and TBS pb (100 cal) -[ ooh that's sinfully good,

thanks skwigg])

> hussman says I have a lean weight of 107. should shoot for 1090-

1500 honest

> calories for weight loss, and 1640-2190 for muscle gain without fat

loss I average

> around 1600 cal per day.

>

> 1)-myoplex lite shake, 1.5oz shot of grapefruit juice and TBS udos

(353 cal, 16g fat,

> 30carb, 20 pro for the shake).

> 2)- one apple and string cheese (140 cal, 2g fat, 19carb, 9 pro)

> 3)- BFL choco jello pudding (yummy) (233 cal, 2.5g fat, 30 carb, 21

pro)

> 4) ww 1/2 sandwich with 3 oz turkey, slice tomatoe and 1/4 oz.

avocado (228 cal,

> 20carb, 22 pro, 4g fat)

> 5) chicken, roasted yams, broccoli or asparagus(3g fat, 26 pro, 38

carbs)

> 6) cottage cheese and 1/2 cup blueberries (4g fat, 26 carb, 12

protein)

>

> Fitday says thats: 1362 cal, 32g fat, 158 carb, 118 pro.

> ratios: 22% fat, 42% carb, 36% pro

>

> That's an average day, sometimes, I'll sometime although rarely go

a bit lower and

> OFTEN (with mrp bars and cappucino) go a bit higher. So the

average is around

> 1500-1600 ish.

> Why am I losing muscle with the fat? What am I doing to lose

muscle. I am obviously

> never perfect with the eating, but I'll stay pretty close by during

the week and only

> have alcohol about once a month now. (special occasions) Free days

have also been

> reigned in a bit to between 2000-2500 tops. I guess I'm trying to

say, is that I know

> what I'm eating, but I don't know what I have to change to at least

KEEP the muscle

> while losing weight. Sorry this was so long.. I may be having a 4

week freak out here.

> :/

> -jojo

[Guest guest]

>

> Remember that lean mass doesn't just include muscle. It also

> encompassess water weight, organs, etc.

>

> Jen

-oh,,, so does that mean that when I lose lean mass while losing scale weight,

that

I'm not neccessarily losing muscle,---- that I'm losing water, or.... wow, i'm

lost.

I thought I want to keep and gain lean mass.

-jo

[Guest guest]

You're probably not losing muscle. Lean mass includes water. You have less water

weight at 135 pounds than you did when you were 152 and bloated. Combine that

with the body fat tests being wild estimates and it's unlikely that muscle

tissue is actually disappearing from your body. Just make sure that you keep

eating enough. Eat more toward 1,600-1,700 instead of 1,300-1,400. Since you're

already about an ideal weight for your height, you shouldn't be trying to drop

scale weight every week. All that matters is inches and percentage of body fat.

If your activity level increases, make sure your calories come up to match.

eek! losing muscle. HELP!

ok, so my bf is down to 21%, which is a new low for me, I'm losing scale

pounds at

an average weight of 1/2 pound a week. scale weight is

135. (btw, i'm 34, 5 " 7) BUT when I was like 152 and supposedly 24-25% bf, I

had like

7 more pounds of lean mass. I must say that none of this is scientific. I

finally got

calipers 3 weeks ago...( suprilliac 11) I'm finding it very hard to lose fat

and maintain

the muscle I'm working so hard to build. I really really reallly want to do

both. My

eating goes something like this lately (its boring, but as long as a eat an

apple a day

and a big serving of veggies at some point, If I feel I need a cheat I just

have a 100

calorie mini ice cream cup with a 45 calorie squeeze of lite choc syrup and a

little

banana (55cal) and TBS pb (100 cal) -[ ooh that's sinfully good, thanks

skwigg])

hussman says I have a lean weight of 107. should shoot for 1090-1500 honest

calories for weight loss, and 1640-2190 for muscle gain without fat loss I

average

around 1600 cal per day.

1)-myoplex lite shake, 1.5oz shot of grapefruit juice and TBS udos (353 cal,

16g fat,

30carb, 20 pro for the shake).

2)- one apple and string cheese (140 cal, 2g fat, 19carb, 9 pro)

3)- BFL choco jello pudding (yummy) (233 cal, 2.5g fat, 30 carb, 21 pro)

4) ww 1/2 sandwich with 3 oz turkey, slice tomatoe and 1/4 oz. avocado (228

cal,

20carb, 22 pro, 4g fat)

5) chicken, roasted yams, broccoli or asparagus(3g fat, 26 pro, 38 carbs)

6) cottage cheese and 1/2 cup blueberries (4g fat, 26 carb, 12 protein)

Fitday says thats: 1362 cal, 32g fat, 158 carb, 118 pro.

ratios: 22% fat, 42% carb, 36% pro

That's an average day, sometimes, I'll sometime although rarely go a bit lower

and

OFTEN (with mrp bars and cappucino) go a bit higher. So the average is

around

1500-1600 ish.

Why am I losing muscle with the fat? What am I doing to lose muscle. I am

obviously

never perfect with the eating, but I'll stay pretty close by during the week

and only

have alcohol about once a month now. (special occasions) Free days have also

been

reigned in a bit to between 2000-2500 tops. I guess I'm trying to say, is

that I know

what I'm eating, but I don't know what I have to change to at least KEEP the

muscle

while losing weight. Sorry this was so long.. I may be having a 4 week freak

out here.

:/

-jojo

[Guest guest]

Jojo,

Your stats sound a lot like mine. I'm 5'6 " , 133 lbs, and at 19-20%

body fat (calipers and Tanita scale). According to MyBodyComp.com, I

lost a pound or two of LBM during my first challenge when I dropped

from 143 lbs to 136 lbs. I don't think measurement-based body fat

calculators are completely accurate, though, so I'm not sure how

correct that assessment was. I was averaging very low calories back

then, around 1800-2000 on free day and 1250-1350 on the other six

days. I've raised my average to 1500-1600 this challenge with two

higher calorie zig-zag days at 1800-2100 calories each and 1300-1400

calorie low days on the remaining five days of the week. The net

result is that I've only lost 1 lb in 5 weeks, but my body fat dropped

from 22% to 20% and I'm back up to 107 lbs of lean body mass.

Also remember that LBM isn't just muscle--it's organs, bones, and most

importantly, WATER. In an odd way, I think it makes sense that even

as we are gaining muscle (or maintaining it), as we lose fat and get

smaller, our bodies probably store less water. (We are now smaller

human-shaped water bottles !) So you might not actually be losing

muscle--just fluid capacity, LOL.

I do think that if your activity level is very high and your caloric

deficit is much higher than -500 per day needed for 1 lb of fat loss a

week, there is a slight chance that some muscle might be lost. I

don't think that 1600 calories a day would do that to you though

unless you are doing huge amounts of extra cardio.

Maggie

On Thu, 07 Oct 2004 17:25:06 -0000, jodijojo89 <no_reply > wrote:

>

> ok, so my bf is down to 21%, which is a new low for me, I'm losing scale

> pounds at

> an average weight of 1/2 pound a week. scale weight is

> 135. (btw, i'm 34, 5 " 7) BUT when I was like 152 and supposedly 24-25% bf, I

> had like

> 7 more pounds of lean mass. I must say that none of this is scientific. I

> finally got

> calipers 3 weeks ago...( suprilliac 11) I'm finding it very hard to lose

> fat and maintain

> the muscle I'm working so hard to build. I really really reallly want to do

> both. My

> eating goes something like this lately (its boring, but as long as a eat an

> apple a day

> and a big serving of veggies at some point, If I feel I need a cheat I

> just have a 100

> calorie mini ice cream cup with a 45 calorie squeeze of lite choc syrup and

> a little

> banana (55cal) and TBS pb (100 cal) -[ ooh that's sinfully good, thanks

> skwigg])

> hussman says I have a lean weight of 107. should shoot for 1090-1500 honest

>

> calories for weight loss, and 1640-2190 for muscle gain without fat loss I

> average

> around 1600 cal per day.

>

> 1)-myoplex lite shake, 1.5oz shot of grapefruit juice and TBS udos (353

> cal, 16g fat,

> 30carb, 20 pro for the shake).

> 2)- one apple and string cheese (140 cal, 2g fat, 19carb, 9 pro)

> 3)- BFL choco jello pudding (yummy) (233 cal, 2.5g fat, 30 carb, 21 pro)

> 4) ww 1/2 sandwich with 3 oz turkey, slice tomatoe and 1/4 oz. avocado (228

> cal,

> 20carb, 22 pro, 4g fat)

> 5) chicken, roasted yams, broccoli or asparagus(3g fat, 26 pro, 38 carbs)

> 6) cottage cheese and 1/2 cup blueberries (4g fat, 26 carb, 12 protein)

>

> Fitday says thats: 1362 cal, 32g fat, 158 carb, 118 pro.

> ratios: 22% fat, 42% carb, 36% pro

>

> That's an average day, sometimes, I'll sometime although rarely go a bit

> lower and

> OFTEN (with mrp bars and cappucino) go a bit higher. So the average is

> around

> 1500-1600 ish.

> Why am I losing muscle with the fat? What am I doing to lose muscle. I am

> obviously

> never perfect with the eating, but I'll stay pretty close by during the

> week and only

> have alcohol about once a month now. (special occasions) Free days have

> also been

> reigned in a bit to between 2000-2500 tops. I guess I'm trying to say, is

> that I know

> what I'm eating, but I don't know what I have to change to at least KEEP

> the muscle

> while losing weight. Sorry this was so long.. I may be having a 4 week

> freak out here.

> :/

> -jojo

>

>

>

>

>

>

[Guest guest]

thanks jennifer and renee. I guess gotta " sink my chi " . (ie. chill out.)

Thank you.

jojo

> You're probably not losing muscle. Lean mass includes water. You have less

water

weight at 135 pounds than you did when you were 152 and bloated. Combine that

with

the body fat tests being wild estimates and it's unlikely that muscle tissue is

actually

disappearing from your body. Just make sure that you keep eating enough. Eat

more

toward 1,600-1,700 instead of 1,300-1,400. Since you're already about an ideal

weight

for your height, you shouldn't be trying to drop scale weight every week. All

that matters

is inches and percentage of body fat. If your activity level increases, make

sure your

calories come up to match.

>

>

>

[Guest guest]

While reading Burn the Fat Feed the Muscle - I agree w/ the author in

that you can't burn fat and build big muscles at the same time.

That's why I'm doing mainly cardio (w/some weights) so I can get the

fat off THEN build up the muscle.

- In , jodijojo89

<no_reply@y...> wrote:

>

> ok, so my bf is down to 21%, which is a new low for me, I'm losing

scale pounds at

> an average weight of 1/2 pound a week. scale weight is

> 135. (btw, i'm 34, 5 " 7) BUT when I was like 152 and supposedly 24-

25% bf, I had like

> 7 more pounds of lean mass. I must say that none of this is

scientific. I finally got

> calipers 3 weeks ago...( suprilliac 11) I'm finding it very hard

to lose fat and maintain

> the muscle I'm working so hard to build. I really really reallly

want to do both.

[Guest guest]

The theory that you can't lose fat and gain muscle at the same time has

everything to do with calorie level and not your workouts. You need a calorie

surplus to build muscle. You need a calorie deficit to lose fat. (That is,

unless you're a beginning BFLer just starting a challenging weight training

program. Then you definitely can do both at once.)

If you want to lose fat, the more total calories you burn through BOTH heavy

weight workouts and intense cardio, the faster you'll lose body fat. Back off

too much on the weights and you won't burn as many calories, receive the same

metabolic boost, or lose fat as quickly as someone pushing it to the limits on

both cardio and weights.

Just something to ponder. :-)

Re: eek! losing muscle. HELP!

While reading Burn the Fat Feed the Muscle - I agree w/ the author in

that you can't burn fat and build big muscles at the same time.

That's why I'm doing mainly cardio (w/some weights) so I can get the

fat off THEN build up the muscle.

[Guest guest]

Thanks so much for your replies!

> Jojo,

>

> Your stats sound a lot like mine. I'm 5'6 " , 133 lbs, and at 19-20%

> body fat (calipers and Tanita scale). According to MyBodyComp.com, I

> l

> Also remember that LBM isn't just muscle--it's organs, bones, and most

> importantly, WATER. In an odd way, I think it makes sense that even

> as we are gaining muscle (or maintaining it), as we lose fat and get

> smaller, our bodies probably store less water. (We are now smaller

> human-shaped water bottles !) So you might not actually be losing

> muscle--just fluid capacity, LOL.

>

> I do think that if your activity level is very high and your caloric

> deficit is much higher than -500 per day needed for 1 lb of fat loss a

> week, there is a slight chance that some muscle might be lost. I

> don't think that 1600 calories a day would do that to you though

> unless you are doing huge amounts of extra cardio.

>

> Maggie

>

>