I'm losing muscle!!!!
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jtintx
Posts: 445 Member
I started tracking my body fat% back in the beginning of June. Since then I've lost 13 more pounds but only 7.32 lbs is fat loss; the other 5.68 lbs is lean body mass (muscle). I'm only losing about 2 lbs a month so I'm not starving myself. I am doing some weight training about twice a week. Although, I admit I'm not always consistent. But why am I losing so much lean mass? I'm getting very frustrated being stuck at 26+ % body fat. BTW, I am verifying my BF% by having the Bod Pod done every 3 months. What in the heck is going on?
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Replies
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Eat more protein. Lots or protein (1 to 1.5 grams per pound of muscle)0
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how much protein are you eating?
To low calorie consumption, and/or to low protein levels will start to eat into your muscle mass also.
(1 gram roughly per lb of lean body mass is a good rough range)0 -
I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).
If you can share the above info, you may get more specific answers.0 -
I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.0
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When you're on a calories deficit, you burn muscle and fat. You can help maintain the muscle you have by working out.0
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I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.
How heavy are you lifting and what is your lifting routine like?
Can you add an additional lifting day to your program?0 -
I hear you..I am almost 40 pounds lost..but only 3% BF loss....my nutritionist put me on a low carb diet (Paleo). In the last 15 days I have managed to lose 5 pounds..but wont know till Dec 6th how much of that is was fat...0
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I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).
If you can share the above info, you may get more specific answers.0 -
Protein and some moderate weight training to at least maintain your current muscle mass. If you are not using those muscles your body can look at any extra muscle as optional. Personally as long as my strength is not decreasing I am not concerned about specific lbs of muscle mass.0
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Can't see your diary so can't comment on how much you're eating. To lose fat instead of muscle, eat more than your BMR and do strength training. plain and simple!0
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I would look at your protein intake first (in grams), and I would probably also look at your training methods. I would also look at your deficit compared to your current weight. (<---- scratch that last one, reading comprehension failed me there).
If you can share the above info, you may get more specific answers.
You need to do more than just cardio.0 -
Although, I admit I'm not always consistent.0
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I am eating LOTS of protein. I get anywhere from 100 to 140 grams of protein a day. I'm also eating back all of my exercise calories and my deficit is only set to 250 calories a day.
How heavy are you lifting and what is your lifting routine like?
Can you add an additional lifting day to your program?0 -
What is your weekly weight loss goal set at?
With so little left to lose the smaller the deficit the better, as you would lose less muscle as a % of total weight loss. I would suggest setting your goal at 0.5lbs/week.
Here is a guide to setting weekly weight loss goals:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
edited to note: sorry I see that you are already set at this amount. Maybe try changing your activity level to a higher level and try eating even more.0 -
I am lifting pretty heavy...can only do about 10-12 reps of any given weight. Once I can do more than that I bump up the weight. I do full body - but sometimes I leave out the legs if I have a long run the next day.
Is it an option to swap out a day of cardio for another lifting day, or does this screw your marathon training?0 -
-Bodyfat measurements are often inaccurate.
-Anything that is not fat is considered "lean mass," including water.0 -
I am lifting pretty heavy...can only do about 10-12 reps of any given weight. Once I can do more than that I bump up the weight. I do full body - but sometimes I leave out the legs if I have a long run the next day.
Is it an option to swap out a day of cardio for another lifting day, or does this screw your marathon training?-Bodyfat measurements are often inaccurate.
-Anything that is not fat is considered "lean mass," including water.0 -
I think maybe all the cardio may be having an affect on your muscle. Too much can eat away at your muscle tissue from my understanding.0
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With extensive endurance training you will lose a lot of muscle mass. It comes with the territory... That's why you don't see bulked up kenyans setting world record paces. Once you finish your marathon you can switch focuses to strength training to work on retaining your muscle mass or turn towards a billing cycle to help regain any lost mass. Many endurance athletes do this over the "off" season.0
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or turn towards a billing cycle to help regain any lost mass.
Heh. That'd be great if I could send people bills and get paid, and put on muscle.
(No grammar police here sir, just found that funny).0
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