Losing muscles though I'm lifting weights?
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Mirita09
Posts: 16 Member
Hello,
I'm trying to lose fat and gain muscles, over the last month I've been doing 30-45mins cardio along with some 30-45mins of strength using weights, for almost everyday!
I've been eating only 1200 calories a day since I want to lose fat.
Today I did my inbody and I almost lost no fat at all, but I lost muscle!!!! How is that? When I've been working out and eating 1200?
I'm trying to lose fat and gain muscles, over the last month I've been doing 30-45mins cardio along with some 30-45mins of strength using weights, for almost everyday!
I've been eating only 1200 calories a day since I want to lose fat.
Today I did my inbody and I almost lost no fat at all, but I lost muscle!!!! How is that? When I've been working out and eating 1200?
2
Replies
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how are you measuring that you lost muscle?2
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You WILL lose muscle if you're trying to lose weight while lifting, you don't just lose fat when you're losing weight although you're retaining as much muscle mass as possible compare to if you weren't lifting and losing weight.
2 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?2
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Are you eating any of those exercise calories back?1
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1. If you are eating a sufficient level of protein plus strength training you will retain as much muscle as possible
2. Inbody machines have margins of error that are fairly wide and I would suggest skipping them entirely
3. Losing LBM does not always mean losing muscle. LBM is everything except fat, which means it includes water, blood, organs, bone, etc. You're going to lose water and some blood volume while losing weight. You simply don't need as much when you get smaller. It's not a big deal.6 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.1 -
nutmegoreo wrote: »Are you eating any of those exercise calories back?
Only about 50% of them. I have asked before and people said that it wasn't okay to create a bigger deficit than 12001 -
nutmegoreo wrote: »Are you eating any of those exercise calories back?
Only about 50% of them. I have asked before and people said that it wasn't okay to create a bigger deficit than 1200
Cool. Just wanted to make sure you weren't under fueling your exercise. One thing that can be challenging in reducing the amount of muscle you lose while losing weight, is not eating enough. As others have said, make sure you are getting enough protein, as well as keeping in mind that most methods of measuring body composition have some measurement error. How many lbs/week are you set to lose?1 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
Those machines aren't very accurate like stated by others. Are you feeling any stronger? How do your clothes fit?
If you're able to do many repetitions, then I'd still count it as cardio...2 -
You are eating 1200 calories PLUS the 50% exercise calories? Just to clarify...
How much protein? How long have you been lifting? Are you following a program?1 -
Whatever you are using to measure your bodyfat is inaccurate.3
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Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
Lifting like this is the exact opposite of the type of strength training used to retain muscle. It’s all about intensity (weight on the bar). Low weight/intensity high rep workouts are a great way to lose muscle mass in a deficit.
Keep in mind - intensity, when talking about strength training refers to how heavy you are lifting relative to your individual max/capabilities. It doesn’t refer to the speed or length of the workout.
6 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
If you're squatting/Deadlifting, with free weights(Dumbell, barbell, kettlebell) 25-30 kilos at 60 kilos --As a female, that qualifies either as heavy, or you as a moderately advanced lifter.
If those are not free weights, those numbers are essentially meaningless.2 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
So you're not following a real program that will ensure that you are retaining as much muscle as possible?
What is your daily deficit?
1200 calories with almost 2 hours of exescise at your body weight seems quite severe.
@stanmann571 why do you say that a 60lb squat at over 120lb bodyweight is an advanced lifter? That just perplexed me since I have several female friends that have a 1x-1.25 bw squat and they most definitely do not count as advanced lifters1 -
Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
So you're not following a real program that will ensure that you are retaining as much muscle as possible?
What is your daily deficit?
1200 calories with almost 2 hours of exescise at your body weight seems quite severe.
@stanmann571 why do you say that a 60lb squat at over 120lb bodyweight is an advanced lifter? That just perplexed me since I have several female friends that have a 1x-1.25 bw squat and they most definitely do not count as advanced lifters
A half body weight squat for MANY repetitions is not a beginner. Ditto for DL. we can quibble over terminology. but Half body weight isn't light weight It may not be heavy. but it's not light.
And if a female is doing 1.25 bw for reps they're by definition intermediate to advanced.1 -
stanmann571 wrote: »Need some more info here. What is your current weight? What is your fat %? Are you lifting heavy? And how much protein are you eating?
Body fat percentage is 34.9 while normal is between 18 to 28
I'm not lifting heavy, but doing many repeptirions, such as 25 kilos for squaring and 30 for deadlifts.
My current weight is 60.9 kilos
21.4 is muscles 21.2 is fat.
So you're not following a real program that will ensure that you are retaining as much muscle as possible?
What is your daily deficit?
1200 calories with almost 2 hours of exescise at your body weight seems quite severe.
@stanmann571 why do you say that a 60lb squat at over 120lb bodyweight is an advanced lifter? That just perplexed me since I have several female friends that have a 1x-1.25 bw squat and they most definitely do not count as advanced lifters
A half body weight squat for MANY repetitions is not a beginner. Ditto for DL. we can quibble over terminology. but Half body weight isn't light weight It may not be heavy. but it's not light.
And if a female is doing 1.25 bw for reps they're by definition intermediate to advanced.
Yes that's it, I see what I was missing. The portion about many repetitions. I believed you were referring to a 1-3rm. Thanks for the clarification4 -
You're not eating enough. I would also try to eat your body weight in grams of protein per day, while keeping carbs and healthy fats around 30-35% each. Track your macronuntrients daily and lift heavy.1
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To maintain muscle while cutting you should probably eat 2 x your weight in kg.
So if you weigh 60kg, you will want 120g of protein.1
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