Is it possible to maintain ALL LBM while losing weight?

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ICOZA7
ICOZA7 Posts: 33 Member
in Health and Weight Loss
I'm wondering if anyone knows of any science behind maintaining all lean mass while losing weight?

I just had my body comp done for the first time ever. Here are some stats:

Female
Age: 26
Height: 5'7"
Current weight: 210.4
LBM: 130

I know that by making sure I'm eating enough, resistance training, etc etc I have the most chance to maintain my LBM... but the reason I'm curious as to whether or not I can maintain all of it... is because based on the BMI scale, I chose a goal weight of 145 lbs.

If I maintained LBM, and weighed 145 lbs... I'd have like 10 percent body fat... which.. um, no.

22 percent body fat, while maintaining LBM would put me at like 166 lbs.. a BMI of like 26, in the overweight category.

Now, if I lost LBM, which is NOT my goal... I could get myself in the healthy BMI category.

But, screw you, BMI!

Oh geez. I'm so confused. I guess my MAIN question is... CAN I maintain this LBM through that much weight loss, or should I just shut my brain up and figure it out when I get closer to goal?

(PS, my current calorie goals are pretty low, but on Monday I am starting NROL4W 3x per week, plus I hope to incorporate 20 minutes of interval cardio 3x per week and 1 - 2 yoga classes per week, so I will be increasing to a range of 1600 - 1800)

Replies

  • karenhray7
    karenhray7 Posts: 219 Member
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    Yep. Screw BMI. It's crap for people with any kind of real muscle mass. According to my Dr. (non-surgical bariatric specialist), a person with a significant amount to lose (50# +) can expect to lose 0.5-1.0# of LBM for every 10# lost. Her advice is adequate protein and strength training. I'm inclined to agree.
  • ICOZA7
    ICOZA7 Posts: 33 Member
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    That is great information. Thank you for responding! :flowerforyou:
  • Fittreelol
    Fittreelol Posts: 2,535 Member
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    Also keep in mind LBM covers everything that's not fat. So if you drop to 120 lbs of LBM you didn't necessarily lose 10 lbs of muscle.
  • Mads1997
    Mads1997 Posts: 1,494 Member
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    Personal opinion based on my results is yes as long as you lift heavy.
  • victoriannsays
    victoriannsays Posts: 568 Member
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    I know others on this site that have retained a significant amount of LBM while on a deficit. With lots of protein and heavy lifting its possible :)

    Dedication as well
  • n8thh
    n8thh Posts: 10 Member
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    Stick to your workout plans, monitor your cal intake and compare weight fluctuations, if so taper up/down your cals so you maintain a steady weight loss of about 1.5lbs per week,

    Try to get around 40% of your cals from protein, this will help retain lean muscle mass while your cal deficit will go to fat reserves to fuel your daily energy needs,

    As to retaining ALL LBM, I would say with such a reduction in total body weight, there will be some loses in LBM, however if you are new to resistance training and cardio creating new LBM through Training and Diet can be achieved on a Calorie deficit.

    patience and consistency is key,
  • ICOZA7
    ICOZA7 Posts: 33 Member
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    Thank you for all the responses, very helpful!!
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
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    if you had very little muscle mass/little strength to start with and/or had never lifted seriously before then yes probably.
  • ryry_
    ryry_ Posts: 4,966 Member
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    The more muscle mass you have the harder it is to prevent some LBM loss. If you are overweight/obese, start a strength training program that focuses on progressive overload (lifting heavier and heavier weights), get sufficient protein, and don't have to big of a deficit (1-2lb max), you should be fine.

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