I have mixed feelings about weight loss at the moment.

I glanced at your diary and a couple of things:

1) for a 20 year old male, you don't seem to be eating NEARLY enough. What are your goals set at?

2) your protein is set at the 15% default. If you want to minimize muscle loss, I would increase this. Rule of thumb is 0.8-1 g protein / lb lean body mass.

Losing muscle while losing weight is expected, however, the real key is to try to minimize this loss. This is done by eating plenty of of protein and making sure you are getting enough calories to fuel your body without it needing to catabolize your muscles. See items 1 & 2 above!

The cold thing is normal too. I freeze all the time. Part of it is your body tends to feel cold during weight loss, the other part is that your insulation layer is shrinking!

From glancing at your diary, you are hitting the calorie goal, but with wasteful calories. Instead of those treats, eat fruit/veggies. Instead of toast in the morning, eat cottage cheese and eggs.

Also, anytime you feel hungry, drink 8 oz of water first. If you're still hungry, eat. Good luck!

I glanced at your diary and a couple of things:

1) for a 20 year old male, you don't seem to be eating NEARLY enough. What are your goals set at?

2) your protein is set at the 15% default. If you want to minimize muscle loss, I would increase this. Rule of thumb is 0.8-1 g protein / lb lean body mass.

Losing muscle while losing weight is expected, however, the real key is to try to minimize this loss. This is done by eating plenty of of protein and making sure you are getting enough calories to fuel your body without it needing to catabolize your muscles. See items 1 & 2 above!

The cold thing is normal too. I freeze all the time. Part of it is your body tends to feel cold during weight loss, the other part is that your insulation layer is shrinking!

My cal intake is 1680 as a guideline for 2 lb loss per week. Today is a very low day for me, I would usually eat all of those calories and then maybe some more if I'm at the gym. And I don't do weights but I do put my resistance high on all my cardio equipment. Planning on starting weights soon though as I'm starting to realise that I don't actually hold alot of upper body muscle at all which is annoying, it's all in my legs!

Two pounds per week is probably too large of a deficit for the amount of weight you have left to lose. Change your deficit to one pound, increase the protein, and start lifting.

Read this too: http://www.theiflife.com/how-much-protein-per-day-build-muscle/


The NSCA says you need just 0.34g of protein per lb. to sustain. So I don't think that is the issue at all. Not enough protein is usually never the problem.


Edit - just looked at your diary. I take it back. You need to up your protein! lol. It is even lower than the recommended amount NOT from the meat & supplement industry.

Also good fat is not bad. Try taking some Extra virgin olive oil for fat and energy (watch out on how much you take though, 1-2 tablespoons a day is great.

that article you posted... I think you misread it.

The 0.36 g you referenced is the amount needed to avoid deficiency. In the conclusions, it states:

"The more active you are, the more protein you probably should intake. Most average active people only need about 0.6g/lb of lean body weight. On the high end I would say only need to go 0.8-1.0g/lb bw, but that does not guarantee extra muscle especially when you can up calories from fat/carbs."

i agree with what she stated:)

if you feel weak..you most likely are not eating enough...please do..it will change your experience.