Muscle vs Fat

angimarie

So I'm super paranoid about losing muscle and not fat. I eat about 1,200 calories a day (give or take depending on how much I work out that day). I have lost 12lbs in 2 weeks! That's mainly why I'm so concerned. Although I did go from eating VERY unhealthy and A LOT with NO exercise to eating little/no bread, no fast food, and exercising at least 5 times a week. So I suppose my question to you is, How do I make sure the weight I'm losing is fat and NOT muscle?
Thanks yall (:

46and2

With that amount of intake, sounds like you're looking for a specific scale weight and not a performance body style. You'll lose muscle, nothing much you can do about it. Keep strength training along with your cardio and you'll reduce the amount you're going to lose.

liftingbro

So I'm super paranoid about losing muscle and not fat. I eat about 1,200 calories a day (give or take depending on how much I work out that day). I have lost 12lbs in 2 weeks! That's mainly why I'm so concerned. Although I did go from eating VERY unhealthy and A LOT with NO exercise to eating little/no bread, no fast food, and exercising at least 5 times a week. So I suppose my question to you is, How do I make sure the weight I'm losing is fat and NOT muscle?
Thanks yall (:

Well, 12 pounds is a lot depending on how big you are.

1200 is not much unless you relatively small.

That said, get ~1g of protein per pound of body weight and lift weights 3-4 times per week and don't have too big of a caloric deficit.

TNAJackson

The weight you've lost has A LOT to do with the lower carb intake. I dropped almost 10 pounds really quickly when I did my low carb diet (which I will be starting again soon). I really don't think you are losing muscle, but are you incorperating strength training into your workouts or doing strictly cardio?

Breedy75

How much of the weight came off early? If you were eating poorly there was probably a lot of sodium in your diet. Eating healthier probably means less sodium and ergo less retained water. Water comes in at roughly 8.5 pounds per gallon.

Other than that if you are strength training try and consume the recommend 1 gram per Kilogram of protein. That applies to lean mass so make sure to take that into account. If you are weight training and dieting you should focus more on increased strength and less on actual muscle size.

loombeav

Eat LOTS of protein, include strength in your workouts and be sure to eat a minimum of 1200 calories a day. 12lbs in 2 weeks is alot, and honestly not considered "healthy".

angimarie

I started at 210lbs, I usually go over my protein intake, and I have no way to lift weights considering I don't have a gym membership and getting one is out of the picture. I want to be thin but have muscle as well.

jamie1888

According to your ticker, you have quite a bit of weight you want to lose. That means you are probably carrying a lot of body fat. If that's the case, then you can get away with a bigger calorie deficit than someone that doesn't have so much to lose. When someone carries a lot of body fat, the body isn't trying to hang on to it like a lean person's body would. Meaning, a fatter body wont go after the muscle as much as it would a leaner body. Does that make sense? Keep at what you are doing and once you lose a good chunk of the body fat, then you will have to be more concerned and up your calorie intake some.

Edit to add: That isn't to say strength training and working to build muscle isn't a bad thing either! :happy:

liftingbro

I started at 210lbs, I usually go over my protein intake, and I have no way to lift weights considering I don't have a gym membership and getting one is out of the picture. I want to be thin but have muscle as well.

I would consider finding a good bodyweight exercise program. There are websites that have some good videos and there are some good books out ther as well. It won't be as good as lifting but better than nothing.

RunHardBeStrong

I started at 210lbs, I usually go over my protein intake, and I have no way to lift weights considering I don't have a gym membership and getting one is out of the picture. I want to be thin but have muscle as well.

You can use your body weight. Think push-ups, tricep dips, squats, lunges etc. Google body weight exercises and you'll get tons of ideas. I started slightly above you and didn't see major results till I started the body weight exercises

jvkh127

I don't belong to a gym but invested $20-$30 in some hand and ankle weights and just do all sorts of exercises with them. It helps that I can do them when I have the spare time during the week or when I am not working or going to school. Also cheaper than a gym membership if your tight on cash. Good Luck!