I just asked this question the other day and had only 1 repy. Today is measurement day for me. For the first time in like 5 weeks I have lost a little size in my arms, and a whole inch in my thighs. The thighs actually don't bother me because I really pushed my leg workout this week harder than I have before. I knew there was some fat around the inner thigh. Now it's gone.:D My biceps worry me though. I know you can't cut fat without losing a little muscle, and that may be what has happened here. My weight loss has been a consistent 2 to 3 pounds per week. My BF% continues dropping steadily. I am aiming at the fat around my mid-section. It's going...just not fast enough for me. Any pointers to help me deflate this spare tire will be greatly appreciated.

I think you forget that fat is everywhere on your body, including your arms. Just because the size of your arms decreases does not automatically mean you lost muscle. It may very well have been fat.

However, to ensure muscle loss does not occur, you need to eat enough to support the activity you perform and take precautions so that you do not place your body in a catabolic state too often, for too long.

Do you have a thread with your fat loss plan laid out?

I just asked this question the other day and had only 1 repy. Today is measurement day for me. For the first time in like 5 weeks I have lost a little size in my arms, and a whole inch in my thighs. The thighs actually don't bother me because I really pushed my leg workout this week harder than I have before. I knew there was some fat around the inner thigh. Now it's gone.:D My biceps worry me though. I know you can't cut fat without losing a little muscle, and that may be what has happened here. My weight loss has been a consistent 2 to 3 pounds per week. My BF% continues dropping steadily. I am aiming at the fat around my mid-section. It's going...just not fast enough for me. Any pointers to help me deflate this spare tire will be greatly appreciated.

I'm cutting at the moment and I've had quite a bit of success by making sure I eat plenty of protein and lift as heavily as I can manage. I know my biceps (they're the only muscle I thought to measure before I started cutting) haven't shrunk, even though I don't work them directly. Also, huge amounts of water has really helped.

I know I've got stronger and it seems my abs have started poking through over the past few days, so I think I must be doing something right. :D

As long as your caloric intake isn't drastically lower than your energy expenditure, you're getting plenty of protien, rest, and are training with weights you should preserve the muscle you've got while losing fat.

Ditto KT's comment on the circumference of your limbs decreasing likely indicating fat loss. You may not have a significant thickness of fat on your legs or arms compared to your waist but it's still there and will still reduce as you lose fat throughout your body.

A. You may have just lost some Intramuscular fat.
B. If you are losing over 2lbs a week on a regular basis
You may improve your muscle retention results by eating a little
more and slowing down to 1.5-2lbs / week.

Shahar.

I think you forget that fat is everywhere on your body, including your arms. Just because the size of your arms decreases does not automatically mean you lost muscle. It may very well have been fat.

However, to ensure muscle loss does not occur, you need to eat enough to support the activity you perform and take precautions so that you do not place your body in a catabolic state too often, for too long.

Do you have a thread with your fat loss plan laid out?
Thanks for the input. I was really upset. It's been like 1 1/2 months since there has been any decrease in my arms. I know there was more fat in my arms because you couldn't see my veins yet. About mid week last they started poking through. I'm sure I still have more fat to loose in my arms. And as far as my fat loss plan, I am eating 5 meals per day. Mostly chicken, Broccolli, Salad, Nitrean(morn. & eve.), and boilded eggs. Altogether around 2000 cals. Macros. are 50/20/30. Just over the last 2 weeks I have turn up my workouts. Heavier weights, less reps, tearing down muscle. I think it's working. But that's one of the reasons I got upset. I thought I might even show some slight improvement in my arms since I work them so hard. Not a size loss. I have consistantly loss 2 to 3 pounds per week for 10 weeks now. I probably should just stay the course. Thanks again.

I'm cutting at the moment and I've had quite a bit of success by making sure I eat plenty of protein and lift as heavily as I can manage. I know my biceps (they're the only muscle I thought to measure before I started cutting) haven't shrunk, even though I don't work them directly. Also, huge amounts of water has really helped.

I know I've got stronger and it seems my abs have started poking through over the past few days, so I think I must be doing something right. :D
Thanks, I think I just jumped the gun this morning. I have been working my arms really hard for 2 weeks and expected even an increase. My wife had been telling me how good my arms looked. So I was lullled into a false sense of security. I am going to keep on keepin' on.

Your probably right. I was just freaking a little. It's been over a month since I lost anything in my arms and was actually expecting a little gain since I had been really pushing my arms in the gym. I am eating 2000 cal. Is that enough?

I think your first assumption is right. I was thinking that if I didn't have any fat in my arms, my veins would really be popping through. I still have more to loose in my arms I am sure. I am going to keep up with my diet and workouts and monitor my arms a little more closely. If there is any more loss in my arms then I will probably start to eat more to slow down the muscle loss. Thanks again for your help.

I would suggest few things.
- up your calories maybe a little and eat your carbs around your weight training sessions. then the calories/carbs are gonna be put to a good use :D
- I would aim at 1 lb loss a week
- try supplementing with Glutamine.
Personally I don't rely heavy on supplements, but Glutamine and whey protein are good idea.

Your probably right. I was just freaking a little. It's been over a month since I lost anything in my arms and was actually expecting a little gain since I had been really pushing my arms in the gym. I am eating 2000 cal. Is that enough?

That's probably around your basal metabolic rate. I know mine is bang on 2000 calories, and we seem to be similar in size and weight etc.

I personally eat a bit less than that, but that's because I am a determined guy/stubborn idiot who can put up with feeling tired and grouchy at times for a few months.

I just ensure I only have complex carbohydrates, lots of protein, healthy fats (I take flax oil) and LOADS of water.

Feeding your body the right things, at the right time and while doing the right workouts can put you in a situation where you lose mostly fat when cutting. I am not an expert at all, but I've been somewhat successful. So it's not rocket science.

Anyway - good luck with all this. :gl:

Your probably right. I was just freaking a little. It's been over a month since I lost anything in my arms and was actually expecting a little gain since I had been really pushing my arms in the gym. I am eating 2000 cal. Is that enough?
How often do you do cardio and what kind?

Honestly, 2000 calories is a bit low for a guy weighing 200 lbs, at least IMO. I like to eat closer to 15x bodyweight when cutting, but this of course varies per person. Someone with a slower metabolism, or who is sedentary most of the day, will want to cut out a few hundred calories, and someone with an extremely fast metabolism or who is very active during the day might add a few.

It really is trial and error. If you're losing 1-2 lbs per week, perfect. If you're still consistently losing more than 2 lbs, I'd bump up the cals and see where it takes you.