Does anybody know...?
Anamargonz
Posts: 35 Member
Hi there!
Here is the situation. I went for my body composition check yesterday and according to it I have lost muscle mass in the past month ... i do weight lifting 4 times a week and just 5-10 mins cardio to warm up. I am lifting heavier than last month so I dont really know what happened. MFP maintenance calories are 1700kcal a day which I always go up by around 200 cal and I have 1 cheat meal a week when I go out with the family. Nonetheless I have lost 0.8 kg in a month. My macros are 149gP/149gC/57gF I have tried to decrease Carbs and eat more healthy Fats but my body doesn't like it and I get very bloated.
Could you give me any suggestions about what's going on and what I should do?
I am currently 58.3kg, 1.7 kg under my target weight, 1'68 m tall, body fat % 25. I would like to reduce my fat % but I dont seem to be doing the right thing.
Thanks
Here is the situation. I went for my body composition check yesterday and according to it I have lost muscle mass in the past month ... i do weight lifting 4 times a week and just 5-10 mins cardio to warm up. I am lifting heavier than last month so I dont really know what happened. MFP maintenance calories are 1700kcal a day which I always go up by around 200 cal and I have 1 cheat meal a week when I go out with the family. Nonetheless I have lost 0.8 kg in a month. My macros are 149gP/149gC/57gF I have tried to decrease Carbs and eat more healthy Fats but my body doesn't like it and I get very bloated.
Could you give me any suggestions about what's going on and what I should do?
I am currently 58.3kg, 1.7 kg under my target weight, 1'68 m tall, body fat % 25. I would like to reduce my fat % but I dont seem to be doing the right thing.
Thanks
0
Replies
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You haven't mentioned what method was used to estimate your body composition.
All methods have margins of error, some are very wide margins of error, some are badly affected by inconsistent conditions (time of day, hydration levels, recent exercise, meal timing.....)
Unless you see a consistent trend over several readings I would simply shrug and move on.
It's similar to weighing yourself, some days your weight fluctuates significantly more for known or unknown reasons but that individual data point has no real validity - it's the trend that matters.8 -
Yes i forgot to say that it was checked in a professional bioelectrical impendance scale that there is in town.6
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Water retention0
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Lean muscle mass is greatly influenced by water and can fluctuate. I'd focus more on fat loss to reveal muscle, keep eating and lifting. are you getting stronger? If so I wouldn't worry, incremental fains in lean muscle mass are trivial, you'll notice it over time in how you feel and how strong you are, if you're getting stronger the msicle are growing3
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As stated, bio-impedance results are sensitive to changes in hydration status. With BIA, it is crucial that you have consistent test conditions each time—time of day, hydration level, meal timing, workout schedule, etc.
What you are seeing is normal fluctuations due to testing method.4 -
What does your current training program look like?0
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As people are saying above, lean body mass includes water and also muscle glycogen, so you should always do it first thing in the morning and have the same routine the day before each measurement to get any comparable result. If you have been losing weight you should also expect to lose some LBM, but since you say you are UNDER your goal I am assuming you are trying to gain and not lose?3
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Was your impedance test a 2-point (standing on metal plates) or 4-point (standing on metal plates and holding metal sticks)? The 2-point tests are less than worthless. The 4-point tests are merely worthless. However, a series of 4-point tests can give you an idea of the trend of your changes in body composition. Don't stress the results even a little bit. You're doing fine.4
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As mentioned those machines are fairly inaccurate and was likely a result of water fluctuations.
I am kind of confused at your goals though. Are you trying to recomp (maintain your weight and change your body composition). Are you having issues getting enough calories in? In terms of protein, 1g per lb bodyweight is more than enough and if you aren't hitting your goals and losing weight when you want to maintain then you may want to lower it and distribute those calories to your other macros. If increasing your fats doesn't agree with you, nothing wrong with more carbs.. fruit, bread, rice, potatoes, pasta, etc.2 -
As people are saying above, lean body mass includes water and also muscle glycogen, so you should always do it first thing in the morning and have the same routine the day before each measurement to get any comparable result. If you have been losing weight you should also expect to lose some LBM, but since you say you are UNDER your goal I am assuming you are trying to gain and not lose?
My goal is to put more muscles on and get rid of fat, trying to do body recomp since last September but now it's getting more difficult as I already lost all the weight I needed.0 -
As mentioned those machines are fairly inaccurate and was likely a result of water fluctuations.
I am kind of confused at your goals though. Are you trying to recomp (maintain your weight and change your body composition). Are you having issues getting enough calories in? In terms of protein, 1g per lb bodyweight is more than enough and if you aren't hitting your goals and losing weight when you want to maintain then you may want to lower it and distribute those calories to your other macros. If increasing your fats doesn't agree with you, nothing wrong with more carbs.. fruit, bread, rice, potatoes, pasta, etc.
Trying to do body recomp. I've been told to increase cals but I'm scared of putting weight on...1 -
Anamargonz wrote: »As mentioned those machines are fairly inaccurate and was likely a result of water fluctuations.
I am kind of confused at your goals though. Are you trying to recomp (maintain your weight and change your body composition). Are you having issues getting enough calories in? In terms of protein, 1g per lb bodyweight is more than enough and if you aren't hitting your goals and losing weight when you want to maintain then you may want to lower it and distribute those calories to your other macros. If increasing your fats doesn't agree with you, nothing wrong with more carbs.. fruit, bread, rice, potatoes, pasta, etc.
Trying to do body recomp. I've been told to increase cals but I'm scared of putting weight on...
Maintenance will be a weight range, so your weight can fluctuate. If you are eating maintenance you should not be putting on weight (actual fat). Look at the trend over time.2 -
If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?1
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musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?
OP is under her target weight but not underweight.
And you gain weight in a surplus not in maintenance.8 -
musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?
OP is under her target weight but not underweight.
And you gain weight in a surplus not in maintenance.
I was assuming that the OP knows she has to eat in surplus to recomp. Didn't think I had to spell it out.4 -
musicfan68 wrote: »musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?
OP is under her target weight but not underweight.
And you gain weight in a surplus not in maintenance.
I was assuming that the OP knows she has to eat in surplus to recomp. Didn't think I had to spell it out.
No you don't have to eat in surplus to recomp. Recomposition is maintaining your weight to lose fat and build muscle over time. Eating in a deliberate surplus is considered bulking with the goal to gain muscle (with fat that comes with it as well).8 -
musicfan68 wrote: »musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?
OP is under her target weight but not underweight.
And you gain weight in a surplus not in maintenance.
I was assuming that the OP knows she has to eat in surplus to recomp. Didn't think I had to spell it out.
No you don't have to eat in surplus to recomp. Recomposition is maintaining your weight to lose fat and build muscle over time. Eating in a deliberate surplus is considered bulking with the goal to gain muscle (with fat that comes with it as well).
^ This!2 -
@musicfan68musicfan68 wrote: »musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?
OP is under her target weight but not underweight.
And you gain weight in a surplus not in maintenance.
I was assuming that the OP knows she has to eat in surplus to recomp. Didn't think I had to spell it out.
Have a read of this article by Eric Helms and you may (should!) change your mind.....
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/2 -
1 kg under my target weight doesnt mean that i am underweight. There is a big difference.musicfan68 wrote: »If you want to recomp, you will gain weight. You yourself stated you are underweight, so why is this a concern?0
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