Lean mass loss while losing weight?

ima290
ima290 Posts: 9 Member
edited November 2024 in Health and Weight Loss
Hi,

I've been tracking my weight, bf, bmi, etc. with my Fitbit Aria for the last month, and one thing in particular is that I'm losing weight, but I'm staying at almost the same BF% with it showing my lean mass is going down a lot.

I'm working spending 5 days a week on the crosstrainer/elliptical @ 25-30 mins a pop first thing in the morning with BCAAs taken before and after (fasted) then followed with a protein shake with about 50g protein, 75g of oats. I'm burning 450-600 cals each morning, an example of my workout on Thurs- http://imgur.com/eiUBzxQ . I always get 1.2g of protein/lean mass, but often go days where I'm 750 cal below TDEE (with exercise factored in)

I'm also doing a day hike every weekend where I'm burning atleast 3k+ cals http://imgur.com/wcqWCmB

Trendweight pics -https://imgur.com/a/IRDcx

Fitbit pics - https://imgur.com/a/Ht0ok

How can I keep the lean mass while losing weight? I'm about to start SL5x5 next week so that should help.

Thanks

edit - sorry male, 26 yo, 6'4, 152kgs atm (SW: 170). use a Wahoo Tickr X for all my exercise so cals burned is based off that.

Replies

  • blankiefinder
    blankiefinder Posts: 3,599 Member
    I don't understand your trend weight pics, are you saying that even though you've only lost 3.4 kg, that you've lost 8.2 kg of lean mass, and gained 4.8 pounds of fat? That seems highly unlikely, especially since you've been working out and eating in a deficit.

    What are you using to track your fat %? Are you taking measurements?
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  • ima290
    ima290 Posts: 9 Member
    blankiefinder wrote: »
    I don't understand your trend weight pics, are you saying that even though you've only lost 3.4 kg, that you've lost 8.2 kg of lean mass, and gained 4.8 pounds of fat? That seems highly unlikely, especially since you've been working out and eating in a deficit.

    What are you using to track your fat %? Are you taking measurements?

    Trendweight uses the trend to say weight, I've actually lost closer to 8 KGs (151.5kg 5 minutes ago)

    Fat is calculated using the scales
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    edited May 2015
    Why so much cardio?? Start strength training.

    Still don't understand or believe that you added that much fat while losing weight though.
  • ima290
    ima290 Posts: 9 Member
    MrM27 wrote: »
    How exactly did you get test for bof your fat %

    6'4" and 170 lbs, losing weight should never be a thought. No way.

    You mentioned nothing about lifting weights

    170KG starting, around 151 now (342lbs). The Fitbit Aria scales are measuring my BF, I know it's not accurate, but it is a strong trend that's all..

    I'm not lifting weights now, but I intend to start on Monday next week
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  • ima290
    ima290 Posts: 9 Member
    edited May 2015
    blankiefinder wrote: »
    Why so much cardio?? Start strength training.

    Still don't understand or believe that you added that much fat while losing weight though.

    Sorry, Kgs, I'm sitting round 341 lbs right now.. I kind of need the cardio.
  • ima290
    ima290 Posts: 9 Member
    MrM27 wrote: »
    ima290 wrote: »
    blankiefinder wrote: »
    I don't understand your trend weight pics, are you saying that even though you've only lost 3.4 kg, that you've lost 8.2 kg of lean mass, and gained 4.8 pounds of fat? That seems highly unlikely, especially since you've been working out and eating in a deficit.

    What are you using to track your fat %? Are you taking measurements?

    Trendweight uses the trend to say weight, I've actually lost closer to 8 KGs (151.5kg 5 minutes ago)

    Fat is calculated using the scales

    Those readers of body fat are not reliable.

    I agree, but the fact it's been pretty consistent over 6 weeks is worrying, isn't it?
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  • blankiefinder
    blankiefinder Posts: 3,599 Member
    Don't worry so much about your BF% from your scales, it is obviously out to lunch. Start strength training and continue to hit your protein macros to minimize lean mass loss while losing.
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  • Sued0nim
    Sued0nim Posts: 17,456 Member
    I ignore BF readings from the scale ...they are pointless

    I would agree with the resistance advice

    You've Lost 18KG - that's an amazing start
  • yirara
    yirara Posts: 10,003 Member
    I'm sorry to say but I think your overestimating your hiking calories big time. I can't see how much elevation gain you had in total, but you're walking rather slowly and the distance is not very large. I would at least half that.
  • Azdak
    Azdak Posts: 8,281 Member
    I don't think your BF numbers are particularly accurate, so they are not evidence of anything. However, in general, if you are starting off at 340+ lbs, then you will lose some muscle mass as you lose. As your body becomes smaller, you need less "infrastructure" to support it. So some lean mass, even some muscle loss, is both inevitable and necessary. You still want to lift to not only build functional strength, but to maintain a good level of skeletal muscle. But don't worry about some loss of lean mass. Get your macros straight, follow, a quality, consistent lifting program, and let the body composition take care of itself as your body reshapes itself. Right now, you are spending way too much time and energy worrying about trivial things.
  • ima290
    ima290 Posts: 9 Member
    Alright, thanks for the replies.

    How important are macros? I've been looking around and settled on 1g/kg of protein, and .6g/kg so it looks like

    Net Calories Consumed* calories
    Carbohydrates 110.0g
    Protein 220.0g
    Fat 98.0
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