Looking for some advice

adoglover

Hello,
I'm looking for a little advice. My starting weight was 331 and after about 6 weeks I weigh 307.
What I've been doing so far:
Stationary bike 5 times a week for 45 minutes
Weights every other day
I keep my calories between 1300 and 1500 a day

What I want to know is:
1. This has been working well, but what I've been reading is that I shouldn't do cardio because I'll lose muscle. Is that true? Or can I lose fat and build muscle at the same time?
2. Should 40% of my calories be from protein?
3. Is it true that the first 20 to 30 lbs is just water weight and no real amount of fat has been lost?
4. If I'm doing things righy, how long before I see my body start to change on the outside?

There's a lot of information out there, which makes it confusing, but I'm doing better so far than I have in the past.

Thank you for your help!

AnnPT77

adoglover wrote: »

Hello,
I'm looking for a little advice. My starting weight was 331 and after about 6 weeks I weigh 307.
What I've been doing so far:
Stationary bike 5 times a week for 45 minutes
Weights every other day
I keep my calories between 1300 and 1500 a day

What I want to know is:
1. This has been working well, but what I've been reading is that I shouldn't do cardio because I'll lose muscle. Is that true? Or can I lose fat and build muscle at the same time?

Not true, as long as total exercise volume is within reason for your current fitness level, and your calorie deficit is not extreme. I don't know whether you're male or female, but if you're eating 1300-1500 gross calories at 307 pounds, your calorie deficit probably *is* extreme. Losing 4 pounds a week on average pretty much confirms that. Many of us think 1% of current body weight lost per week is about as far as most people should go, and less may be more consistent with strength/muscle gain goals.

Cardio is good for your heart and blood vessels, worth doing. 5 x 45 minutes is not extreme (depending a little on intensity vs. current fitness level: exhaustion to persisting fatigue is counterproductive).

You can lose fat and gain muscle at the same time, especially as a relative novice to strength training, especially if young and male (but maybe even if not young or male), if faithfully following a good, progressive, well-designed program, and getting good nutrition (especially protein) . . . but the bigger your calorie deficit (faster your loss) the less probable muscle gain becomes.

If I were you, with your goals, I'd eat another 500-1000 calories daily, for a loss rate in the 2-3 lb/week range, tops. If you're short enough that your current weight is a serious health risk in itself, a little faster might be OK, but close medical supervision is a good plan in that kind of scenario.

2. Should 40% of my calories be from protein?

It depends. To best hedge muscle-gain bets, protein should probably be around a gram per pound of lean body mass, or perhaps around 0.8g per pound of healthy goal body weight (use mid-normal BMI for your height, if you don't have a more well-founded goal weight aspiration). 40% of 1300 calories is 130g protein, which would loosely equate to a goal weight around 162 pounds (spitballing it).

3. Is it true that the first 20 to 30 lbs is just water weight and no real amount of fat has been lost?

No. Probably some of both, and could even include some lean mass. Depends on a large number of variables, but zero fat loss is very unlikely. Mostly fat loss is more likely. If your dietary composition has been fairly consistent for the 6 weeks, likely that the first week or two might have higher water weight loss, so if you saw unusually high loss then compared to the later weeks, consider it likely that the extra amount in those weeks is more likely to be mostly water weight adjustment.

4. If I'm doing things righy, how long before I see my body start to change on the outside?

Before *you* see it? Completely unpredictable. Our minds sometimes don't let us see what's happening. I looked fat to myself for quite a while after I wasn't, and I couldn't even see a difference in photos then (a difference that's now very obvious, looking back at the same photos with the benefit of passing time). Depending on starting size, I'd guess that other people often start to see a difference at 25-50 pounds down, if we have a fair bit to lose.

To gauge progress, take photos once a month or so (front, side, back, limited but publically presentable clothing (bathing suit, not undies)): Later you may want to show them off, if proud of progress. Weigh yourself, and use a weight trending app (Happy Scale for iOS, Libra for Android, Trendweight with a free Fitbit account (don't need a device), Weightgrapher, others). Notice how clothes fit: Use the the same pair of jeans, and queue up some in decreasing sizes if you own them, for example. Measure at consistent points on your body with a tape measure (this can be done more accurately with a helper). Sometimes one of these will show progress before others, and it may not always be the same one.

There's a lot of information out there, which makes it confusing, but I'm doing better so far than I have in the past.

Thank you for your help!

Truth in advertising: These are just my opinions.

Wishing you much success!

sijomial

I've been reading is that I shouldn't do cardio because I'll lose muscle.
No it's nonsense statement, suggest you find better sources. Besides which "cardio" is a massive range of activities from walking upwards.
Muscle isn't used as fuel for exercise except as a last resort.
Exercise is required to preserve muscle (use it or lose it....) - what really loses muscle is inactivity or forcing that last resort by chronic under-eating.

Or can I lose fat and build muscle at the same time?
Yes - two separate processes. But unlikely to happen in an excessive deficit and my guess (without knowing anything about you besides your weight...) is that your deficit is excessive. Where did your calorie goal come from?

Should 40% of my calories be from protein?
Not a good way to look at protein needs as percentages relate to your total calories.

Is it true that the first 20 to 30 lbs is just water weight and no real amount of fat has been lost?
Numbers can be skewed by an initial loss of water weight but water has no energy, in a calorie deficit the energy has to be made up from your body's reserves.

If I'm doing things righy, how long before I see my body start to change on the outside?
A lot longer than someone who isn't very overweight but very variable. Taking progress pictures and tape measurements can be helpful so that not all your focus is on weight.

There's a lot of information out there, which makes it confusing.
It's not compulsory to complicate things. Just like gaining weight is as simple as eating a bit too much for a long time weight loss can also be eating slightly less than your needs for an extended period of time.

nanastaci2020

My opinion: looking at one's own self in the mirror every day - it can be hard to 'see' changes. Because the difference day to day is tiny. Kind of like how you don't really 'see' yourself age! So take pictures. Either do it yourself, or have a friend/family member take a picture of you in a similar pose/place every week. Then put those pictures side by side, compare today to next month and the month after. THAT will be easier to 'see'.

djaxon1

"In the beginning it's all the same . . ." Mark Wildman , 1st minute of this video
I think you will see changes in your face first of all . . . belly later.


https://www.youtube.com/watch?v=X528fwkUulo

kshama2001

2. Should 40% of my calories be from protein?

MFP's default macros are 50% from carbohydrates, 20% from protein and 30% from fat.

If the goal is 0.6g - 0.8g of protein per pound of healthy goal body weight, having my protein macro set to 25% - 30% hits those ranges.

AshHeartsJesus

Cardio is good for your heart, and weight training is good to build muscles and burn fat mix it up daily or do a little of both

The more lean protien the better!

You lost water and fat.

If you have body image issues it might take you a bit to see real changes, but it will come!

As far as calories go make sure you are not under eating to the point of binges or feeling really sick. Find out your tdee set on sedetary to see the amount of calories you need to just be alive with no activity. If you are not eating more then that you are hurting your body!

Unknown

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ahclay

Congrats on your success! I don't believe that about cardio. Exercise is good for us, all kinds. It's not a mathematical formula. Do what makes you feel strong and good. If you hurt yourself, it defeats the purpose. The first 20-30 lbs is water weight? That sounds like nonsense to me. Just put on your tightest fitting pants, right after washing. Then put them on once a month and note the difference. Easier than taking measurements, IMO.