how do YOU make sure your losing fat and not muscle ?

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  • johnaljfel
    johnaljfel Posts: 1 Member
    i lost 13lbs in the past 2 month, one pound muscle and 12 pounds fat. I measured it with a Omron body fat electronic calculator. I eat protein and was in Ketos and walked about 12,500 steps per day.
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    I watch my macros, aim for 120-150g protein per day. 100g carbs. 50g fat.

    Aim for a calorie deficit of about 500 per day (averaged over the week)

    Plus weight training 4 x per week on a split upper/lower routine.
  • slim4health56
    slim4health56 Posts: 439 Member
    Sorry, OP, that your thread was highjacked, but the Prancercise topic is just too cute to ignore. Thanks to others for posting the gif and the urls! Love it!
  • whierd
    whierd Posts: 14,025 Member
    I eat a proper amount of protein and strength train.
  • burtnyks
    burtnyks Posts: 124 Member
    Lifting heavy and I started supplementing with BCAAs. I'm currently in a calorie deficit and training for a half marathon. My trainer had me start BCAAs since allegedly they help spare muscle tissue.
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