Hi,
I've been following my nutrition plan for a month now, and I've lost about 10 pounds fat now. but the problem is that I've also lost 4 pounds of muscle. i just wanted to know is muscle loss unpreventable in a fat loss plan. is it true that you lose some muscle no matter what you do? my lean mass is 196 and i have 54 pounds of disgusting fat to lose.
:tu: good luck to everyone :gl:

muscle loss is directly attributed to nutrition, and a bit of genetics. i was terrified i would lose muscle mass as i began my cutting phase. i worked hard to ensure i maintained what i had, but over the course of my cutting phase, ive actually managed to GAIN over 8 pounds of muscle... its all in how the body reacts to what you eat, and how you workout!

Last march I did a 12 week body for life. I did it only because my wife challenged my will power. At this point I told her if she can do it, I can do it. I still thank her. I went from 225 pounds to 190 pounds. I could tell I lost some muscle though. I was only eating 1200 to 1400 calories a day. That was really bad. I managed to maintain that weight for about a year doing nothing special but working out and eating poorly(fast food and other bad things). didnt really watch the diet.

On Feb 1st I came accross this site and decided I would make a long term change. I would eat right. Eat at least 1800 to 1900 calories a day and work out 6 times a week. I can tell you that diet makes all the difference. I have actually gained one pount this month, but i have went from 24 to 20% body fat(measured by digital calipers). The only difference between now and last year is I am making sure I get the calories I need, and I'm shooting for around 200 grams of protien a day. This time around I don't get super hungry, and I feel like I have tons of energy. I almost feel like I'm cheating the system after the misery I subjected myself to in my body for life cycle. :db:

It's always been my understanding, If you eat the proper balance of protein fat and carbs..under the correct calorie guidelines...you shouldn't lose a significant amount of muscle..This is assuming your incorporating plenty of strength training in your workouts..Doing hours of cardio.....while eating only 1200 to 1500 calories a day will burn muscles just as fast as fat...but again..it depends whats in those 1500 calories.

I don't think I've lost any muscle, in fact I've gained some (I believe, I still need to take measurements to figure body fat).

here's my progress (http://forums.johnstonefitness.com/showthread.php?t=1731)

I'm kinda thinking I'm in a cutting phase, but I'm not restricting my calories as low as a cutting phase, and I'm trying to hit 200 g of protein a day.

Adam

Since I've been shedding the fat I have only really lost 2-3# of muscle mass. I am not taking this as the most reliable number but I believe it's real close (according to my fat measurements, elect. resistance and measuring). I have been eating 1400-1600 cals/day and it suits me fine. You have to eat clean, highly efficient foods to make your body really use it's fat stores.

Any of you folks who got this far on this site should take a look at John's mass building stage(s)...he ate lots of food/supps. Yeah it looks attractive, especially if you love food like me, Keep in mind that you have to work out hard too...that's the only way to gain.

Lost 20# since Jan-6...at 193 and still counting down to 185ish ...

Cheers :-)

I think I've lost a couple pounds of muscle...but it's acceptable when I've lost close to 20lbs of fat!

I couldn't have lost all that much muscle...as most of my lifts have increased in weight.

thanks guys,
I think the problem is that i don't eat enough calories because clean food wise I'm good. but I get only 1700 calories each day.

Welcome to the boards.

So according to your first post you're around 250lbs. right? In that case 1700 calories a day is waaay to low! Try to stick with the 10-12X bodyweight formula and then gradually reduce calories as you reduce in weight.

I know it seems like a lot to eat, especially when trying to lose weight, but it's worth it. And try not to worry too much about losing muscle, just keep up with the weights while cutting.

Good Luck! Keep us posted with your progress!

thanks for replies guys,
but i thought i'm supposed to eat 10x or 12x of my goal weight. since fat doesn't need calorie. isn't this true. let me know.
now i'm a little confused. :p
keep up the good work :tu:

thanks for replies guys,
but i thought i'm supposed to eat 10x or 12x of my goal weight. since fat doesn't need calorie. isn't this true. let me know.
now i'm a little confused. :p
keep up the good work :tu:

It´s depends on how your body works. Personally I think it´s better to base it on your lean body weight. Because it´s true that fat will burn no calories at all. In general someone that is at 215 with 11% bodyfat will need to eat much more compared to someone that is at 215 with 32% body fat. At least if everything is the same except the fat percentage.

But you will have to experiment a bit and increase and decrease the number of calories to find out what works for you. 10-12 times the your weight might not be the best option for you. Regardless if you base it on total weight or on lean body mass. But I think 10 is a bit low for most people if you base it on lean mass...Something like 12-13 might be better to start with in that case...

Regards! :gl: