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Question about burning muscle vs fat in Primal.
MikeFlyMike
Posts: 639 Member
Ok, so I am asking here, because if I ask this question out "there" I will get beat up for eating kittens 
After 30 days without eating grain at all and being pretty close to primal in other areas, I did a before and after body fat % test.
I did hydrostatic dunk test - not a bathroom scale. So lets say it is reasonably accurate.
(bodyfattest.com)
In 31 days, I lost 11.45 lbs of fat - and also lost .55 lb of muscle (again according to the test). Part of me wants to say .5lb is nothing are hard to measure really.
My body fat % went from 23.7% to 18.8%.
Im VERY happy with these results but started thinking.
In all the reading about making myself into a "fat burning beast" - is there an answer to how to burn NO muscle.
I have been doing 2x resistance training, 2x cardio and 3x fun/training workouts (kickboxing and heavy bag).
I'm running at a calorie deficit of 500 pre workout. I ensure I am getting 120-140 ish grams of clean protein. and my carbs are between 80 and 110 probably.
I do want to drop another 10 lbs and get my body fat % to sub 15 in the next 2 months. I need to decide to do more hardcore resistance training, add more protein, get more hardcore at eliminating carbs... not sure quite where to go - other than stay the course - burn another 10 lbs of fat and maybe lose 1/2 lb of muscle etc.
I will do another dunk test at the end of March so this can be a good test case.
After 30 days without eating grain at all and being pretty close to primal in other areas, I did a before and after body fat % test.
I did hydrostatic dunk test - not a bathroom scale. So lets say it is reasonably accurate.
(bodyfattest.com)
In 31 days, I lost 11.45 lbs of fat - and also lost .55 lb of muscle (again according to the test). Part of me wants to say .5lb is nothing are hard to measure really.
My body fat % went from 23.7% to 18.8%.
Im VERY happy with these results but started thinking.
In all the reading about making myself into a "fat burning beast" - is there an answer to how to burn NO muscle.
I have been doing 2x resistance training, 2x cardio and 3x fun/training workouts (kickboxing and heavy bag).
I'm running at a calorie deficit of 500 pre workout. I ensure I am getting 120-140 ish grams of clean protein. and my carbs are between 80 and 110 probably.
I do want to drop another 10 lbs and get my body fat % to sub 15 in the next 2 months. I need to decide to do more hardcore resistance training, add more protein, get more hardcore at eliminating carbs... not sure quite where to go - other than stay the course - burn another 10 lbs of fat and maybe lose 1/2 lb of muscle etc.
I will do another dunk test at the end of March so this can be a good test case.
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Replies
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Hi Mike,
I'm just getting started so I'm not sure how to answer your question. However I did go to the website for bodyfattest.com and see that have one event coming up in my area.
If you don't mind how much did the test cost? Their website doesn't mention that, at least that I could find.
Thanks!0 -
I'm in the Seattle area - each truck is individually franchised so the answer is, unless you are going to the Seattle area ones - I don't know. But... My first test was $45 if I remember correctly. He charges $35 for subsequent tests.0
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Cool. Thanks for the info!0
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I'm no expert, but for as fast as you lost that weight, losing 11lbs of fat and only losing .5lbs of muscle seems EXCELLENT to me. In fact, that seems really great regardless of how fast/slow you lost it. I don't think there is a way to ensure that you lose ZERO muscle, just like when people are bulking, they will gain SOME fat. I could be wrong, but I think you are doing an amazing job. I would keep doing whatever you are doing.0
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I was not displeased at all. What I LOVE is the number of fitness experts, personal trainers, family and gym rats that told me I am radically under eating, and that by not eating my carbs, I am only burning muscle and putting my body into starvation mode. Ha. I'm so glad I didn't listen to a word they said.
Of course now I've been told I'm killing myself with cholesterol.
People just don't want you to succeed.0 -
I didn't really think you were displeased. I guess what I was just trying to express was that I can't imagine doing any better. Maybe it is possible, but it sounds like the holy grail to me.I was not displeased at all. What I LOVE is the number of fitness experts, personal trainers, family and gym rats that told me I am radically under eating, and that by not eating my carbs, I am only burning muscle and putting my body into starvation mode. Ha. I'm so glad I didn't listen to a word they said.
Of course now I've been told I'm killing myself with cholesterol.
People just don't want you to succeed.0 -
I was not displeased at all. What I LOVE is the number of fitness experts, personal trainers, family and gym rats that told me I am radically under eating, and that by not eating my carbs, I am only burning muscle and putting my body into starvation mode. Ha. I'm so glad I didn't listen to a word they said.
Of course now I've been told I'm killing myself with cholesterol.
People just don't want you to succeed.
Empirical evidence!! I love it. Good for you, and thank you for sharing.
Amy0 -
Mike, how are your strength workouts going? Have you lost ability to lift weight you could lift before?
If you are still progressing in "lifting heavy things" and the ratio of fat to muscle is great, run with it. .5 lbs could be even in margin of error.
Also, if you are experienced in strength training, it is very difficult to lose fat without losing a little muscle and also the opposite, it is hard to build muscle without building a little fat. This is why body builders often go through "bulking" and "cutting phases". (Dont do this, it is not necessary).
Sounds like you are doing great!0 -
gansha,
My strength workouts are going great. I have been able to up my weights and my strength has increased. (I agree .5 lb could be margin of error even with a dunk test).
I suspect that when I get down to a better body fat balance, I will start to see some gains in muscle. I did think I couldn't keep 3 lbs a week up for more than a couple weeks, but it seems like I am getting momentum.0 -
Conventional wisdom says that you cant gain muscle without a calorie increase and you lose muscle with a calorie deficit. So if this is true you will lose muscle unless you eat more no matter what diet you are on. The few cases where people have gained muscle and lost fat were the severely obese and out of shape, because they have excess fat stores to facilitate the energy to gain muscle aka more calories. Most body builders will cut all the fat first then build muscle with a high calorie diet. Hope this helps.0
This discussion has been closed.