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Losing muscle mass not fat. HELP!

Kristy161089
Kristy161089 Posts: 62
edited December 2024 in Fitness and Exercise
Hi there!

I've lost over 30kg in nine months and now that I'm at my goal weight I want to focus on reducing body fat percentage/ increasing muscle mass. I realised that I probably burnt off a lot of muscle in the weightloss phase as I'm pretty weak (getting stronger with PT sessions). I am curious to know how to burn body fat rather than muscle. I am having alot more protein and good fats. I've just started clean eating and hoping this helps.... but can anyone tell me how much I should be eating calorie wise and what percentage of food groups I should be eating???? Are there any supplements which can help? Should I eat before working out to avoid burning muscle? When does the body stop burning fat and start burning muscle?

Sorry for all the questions, I just have no idea what I'm doing... I'm going to speak to my PT when I see him but just curious on what everyone else does.

Thanks in advance xx

Replies

  • FlyeredUp
    FlyeredUp Posts: 632 Member
    Based on your profile pic. I suggest doing the same thing that I am currently doing and that is a lean bulk to add some lean muscle and then a cut to get down to your desired BF %. ( you might have to repeat the process) Increase your calories up to 500-600 calories above maint. and eat atleast 1 gram of protein for every lb. of body weight. Lift heavy 4 days per week and limit your cardio to one day a week just enough to maintain your current level of cardio health, fitness etc. You look great right now but to get to were I think your trying to get to you need to add some lean muscle first. Please let me know if you have any questions.
  • Kristy161089
    Kristy161089 Posts: 62
    Hi, thanks for your reply. I have 26.5% body fat and would like to get to 23% realistically. According to MFP my maintenance cals are 1860. So you think I should eat well over 2000 cals a day? I currently weigh 61.7kg (135lb) so how much protein should I eat? (is it 1g protein for every lb i weigh or per lb of muscle mass?)

    This is all new to me as I'm still eating quite little but trying to up my protein. Do you mind if I PM you for more advice?
  • FlyeredUp
    FlyeredUp Posts: 632 Member
    Hi, thanks for your reply. I have 26.5% body fat and would like to get to 23% realistically. According to MFP my maintenance cals are 1860. So you think I should eat well over 2000 cals a day? I currently weigh 61.7kg (135lb) so how much protein should I eat? (is it 1g protein for every lb i weigh or per lb of muscle mass?)

    This is all new to me as I'm still eating quite little but trying to up my protein. Do you mind if I PM you for more advice?
    Your welcome. Not at all pm. me and i will answer all the questions that you have.
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