Fat loss vs. LBM loss question

hope002

I am trying to crunch some numbers to predict what my BF% will be if I lose a certain amount of weight.

My goal is to lose 1.5kg/month (I am losing a little faster now but it's still some holiday weight).
How much should I expect it to be fat loss/LBM loss?
If I assume 1kg - fat and .5kg LBM, when I get to my goal weight - 72kg my BF% will be approx. 26% - which is still high.

I am doing All Pro's routine M, W, F

and I run 3 times a week -
Tu - fast short run 2-3 miles,
Th - 5X400m intervals,
Sa - slow long run 5 miles (increasing)

Sarauk2sf

Tagging

hope002

Bump :flowerforyou:

hope002

Bumping again:blushing:

heybales

Projected BF% if all LBM is kept = 100 - (Current LBM / Goal weight * 100)

But, you'll need less blood volume with less fat and body - lower LBM right there.
If you were doing more cardio and do less, less stored glucose with attached water for endurance needs - lower LBM right there.

The goal is usually to keep as much of the LBM as possible for as long as possible, but you likely will lose some.
The above formula usually gives something unrealistic, showing you will lose some.
But you can do better than 2:1 ratio, that's for sure. That's why your math ended up with such a bad result.

And remember, muscle mass is just one component of many in LBM, which the other term is perhaps more meaningful - Fat Free Mass (FFM), everything but the fat.

Sarauk2sf

Bumping again:blushing:

Sorry.

That is a bit of a 'it depends' type of question. Best result is 'all fat' but, you will also likely lose some LBM, which is not necessarily muscle. LBM includes all the shiz that is not fat but needs to supply the fat.

The risk of losing muscle increases from a number of reasons:

- deficit too high
- protein too low
- no progressive lifting program

The risk also increases the leaner you get. There is also a genetic aspect.

So, if you do not get uber lean, keep a reasonable deficit, get enough protein and do a sensible lifting program, your muscle loss should be negligible. Expect to lose a small amount of non-muscle LBM.

Rule of thumb, to be conservative, is to assume 80% is fat and 20% is LBM.

hope002

So, if you do not get uber lean, keep a reasonable deficit, get enough protein and do a sensible lifting program, your muscle loss should be negligible. Expect to lose a small amount of non-muscle LBM.

-I'm not lean
-my deficit is reasonable (maybe too small or absent sometimes)
-I consume 130-135g of protein/day
-I do progressive lifting

Rule of thumb, to be conservative, is to assume 80% is fat and 20% is LBM.

Thanks
I like your math better than mine

hope002

But you can do better than 2:1 ratio, that's for sure. That's why your math ended up with such a bad result.

Makes sense, thanks