Preserving Lean Muscle Mass Question?

LorinaLynn
LorinaLynn Posts: 13,247 Member
edited October 2024 in Health and Weight Loss
I tried to google this, but couldn't find any useful results.

I know you want to preserve as much lean muscle mass as possible when losing weight. I've also read that when you gain lean muscle mass, it's normal to gain .3 pounds of fat with each pound of muscle, or something similar to that. I've heard it's very difficult to gain muscle mass while at a calorie deficit. So... I'm guessing it's virtually impossible to completely preserve all your lean muscle mass while losing fat.

So my question is... how much is ok to lose?

http://www.scientificpsychic.com/fitness/diet.html

I know online calculators aren't the most precise. But using the above link, I started at 160#, 32% body fat and 108.8# lean body mass. I'm currently at 126#, 17.5% bf, and 104# lean body mass.

I have a hard time believing that my bf% is that low. I think I look more like 20%, but if the estimates are at least proportionately wrong on both ends, then that would mean about 28 of my 34 pounds have been from fat. I'm not caffeinated enough for math yet, but that's about 82% of my weight loss from fat? Is that good?

Replies

  • Rae6503
    Rae6503 Posts: 6,294 Member
    Yes, I do think that is good. And you look great, like you have plenty of muscle.

    But I agree that 17.5% doesn't seem right for you. But even if it is 20%, the weight you lose was 76% from fat.

    So now start trying to bulk with me.....
  • CharlieJuliette
    CharlieJuliette Posts: 459 Member
    Your stats are very similar to mine:
    Started at 150lbs and 32% fat. Now at 126lbs and 22% fat. So out of the 24 pounds I've lost 83% was fat.
    I'd not calculated it in this way until I read your post. IF my body fat % figures are correct (big IF, I know) then I've only lost 4 pounds of muscle, which I think I'm happy with.
    I'd like to get my body fat % lower but I only have 2 pounds to go to my goal weight. Not sure how to go about this really. Just keep working out and eating lean I guess...
  • rachel871
    rachel871 Posts: 113 Member
    I'm slightly confused by results:

    At my highest weight, my Lean Body Mass was 117.7lb...
    With my current measurements my Lean Body Mass is 120.1lb...

    So this means I've lost 18lb but gained 2.4lb of lean body muscle? Is this right?

    Everyone else's results seem to be the other way round? I.e less lean body mass the less they weigh?

    ETA: Thanks for the OP, I find stuff like this really interesting!
  • neanderthin
    neanderthin Posts: 10,384 Member
    Transient glycogen levels will also effect body fat measurements. There's studies that show retention of all lean mass while in a deficit for periods of 8 and 12 weeks from my research but, these are generally untrained people that initiate a weight resistance program and increase their protein intake, and this same group can also add muscle mass in the process, so it can be done. Adding muscle is another thing altogether. Guys can expect to add maybe 2lbs a month, woman a little less but generally speaking some fat will also be stored. Nutrient timing and food partitioning can help but that is probably out of the realm for the average person without professional help. imo.
  • lockef
    lockef Posts: 466
    There's no way to burn 100% fat in a calorie deficit. The only way to preserve as much lbm as possible is to make sure you're getting enough protein, and lift weights.
  • TluvK
    TluvK Posts: 733 Member
    I haven't had enough caffeine either, so I don't know what to tell you about the loss or gain of lean muscle mass, but for BF% information, I found this site really helpful.

    http://www.leighpeele.com/body-fat-pictures-and-percentages

    By the way, according to a calipers test, I have a BF% of 18. Sometimes I think it's nice to have a visual. As he points out, BF% is not an indicator of your amount of lean body mass.
  • neanderthin
    neanderthin Posts: 10,384 Member
    There's no way to burn 100% fat in a calorie deficit. The only way to preserve as much lbm as possible is to make sure you're getting enough protein, and lift weights.
    I disagree, that would mean newbie gains are impossible, which it's not.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    As he points out, BF% is not an indicator of your amount of lean body mass.

    But why not? He doesn't explain. It would make sense to me that would could take the weight and the body fat percentage and calculate lean body mass. He compares the runway model and the fitness competitor and says BF% isn't a indicator of body mass but surely BF% combined with weight is right? The fitness competitor probably weighs 15lbs more than the runway model, so has 15lbs more of lean body mass..
  • lockef
    lockef Posts: 466
    There's no way to burn 100% fat in a calorie deficit. The only way to preserve as much lbm as possible is to make sure you're getting enough protein, and lift weights.
    I disagree, that would mean newbie gains are impossible, which it's not.

    Newbie gains and the extreme obese are exceptions. My apologies good sir.
  • TluvK
    TluvK Posts: 733 Member
    As he points out, BF% is not an indicator of your amount of lean body mass.

    But why not? He doesn't explain. It would make sense to me that would could take the weight and the body fat percentage and calculate lean body mass. He compares the runway model and the fitness competitor and says BF% isn't a indicator of body mass but surely BF% combined with weight is right? The fitness competitor probably weighs 15lbs more than the runway model, so has 15lbs more of lean body mass..

    I think he's just pointing out that you should not assume that people with the same BF% have similar lean body mass - it's not a direct correlation.
  • neanderthin
    neanderthin Posts: 10,384 Member
    There's no way to burn 100% fat in a calorie deficit. The only way to preserve as much lbm as possible is to make sure you're getting enough protein, and lift weights.
    I disagree, that would mean newbie gains are impossible, which it's not.

    Newbie gains and the extreme obese are exceptions. My apologies good sir.
    No problem.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    What I find really interesting is plugging in numbers from when I was in high school or college and was a skinny little twig. My estimated body fat back then was between 13-15%, and my LBM around 90 pounds. Goes to show how unrealistic it would be for me to try to weigh what I weighed back then (105-110#). But I'm able to wear a lot of the same clothes now. And able to eat a LOT more now! :happy: I wasn't trying to be skinny then. I just didn't have much of an appetite.
  • myofibril
    myofibril Posts: 4,500 Member
    Is that good?

    I would say yes it is.

    The proportion of muscle to fat you lose in a fat loss programme is governed mostly by genetics so it's an individual specific question in the main. However, the other things you include in your programme: suitable calorie deficit for current body composition, sufficient protein intake, resistance training, adequate rest and so an also contribute.

    82% is more than acceptable unless you are a meso body type which most of us are not.
  • myofibril
    myofibril Posts: 4,500 Member
    As he points out, BF% is not an indicator of your amount of lean body mass.

    But why not? He doesn't explain. It would make sense to me that would could take the weight and the body fat percentage and calculate lean body mass. He compares the runway model and the fitness competitor and says BF% isn't a indicator of body mass but surely BF% combined with weight is right? The fitness competitor probably weighs 15lbs more than the runway model, so has 15lbs more of lean body mass..

    I think he's just pointing out that you should not assume that people with the same BF% have similar lean body mass - it's not a direct correlation.

    Leigh Peele is a woman for the record (a rather good looking on at that.)

    Her point, quite correctly, is that people with exactly the same BF% may not have the same LBM which is pretty obvious really. A 190lbs with 10% BF will have a different amount of LBM than a 140lb man with exactly the same BF%. They will also look very different. (I admit I haven't looked at the link but if it's the BF with pics article she blogged a while back then what I have said should be relevant.)
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