I've got a question. Should I be concerned with how my weight loss numbers are shaping up, specifically fat loss vs. lean loss.

Here's the numbers:

I started tracking both at 221 lbs, 25.5% BF. The next reading was 206 lbs, and 21.2 % BF. Yesterday, my numbers are 197 lbs, and 20.4% BF. My BF%'s are measured with an Omron electronic handheld unit that my gym has.

This breaks down into 15 lbs fat loss and 8 lbs lean loss.

While I am happy with losing total weight (finally under 200lbs). Should I at all be concerned with the amount of lean that I'm losing as well. My target goal is 2000 calories a day. Sometimes I fall into about 1800 cals.

Should I be tweaking things to minimize the lean loss, or is this normal/OK until I git my weight target, and then transition into a bulking phase?

Thanks!

I added a link in my signature for my FitDay journal, if that helps.

2000 calories a day at over 200lbs seems too little. In addition to that, those handheld things aren't reliable unless you measure with them in consistently same environment (meaning time, hydration levels, etc.)

Hey there:

1. Don't put too much trust in the BIA-measurement gadgets (especially the cheaper home versions). Go for calipers or a simple measurement tape.

2. Don't worry too much about initial lean mass loss - you will get rid of a lot of water and glycogen to start with (this is the opposite to the effect of gaining a whole lot of weight after a refeed day which causes a lot of people to freak out). If you keep losing lean mass though, you should start to worry.. :)

3. Remember to lift heavy to challenge your muscles, even while on a diet.. this is what causes them to stick with you despite the calorie deficit.

Hey there:

1. Don't put too much trust in the BIA-measurement gadgets (especially the cheaper home versions). Go for calipers or a simple measurement tape.


Correct. Those can give different reading throughout the day. Buy yourself some calipers. Are you improving in your lifts while your pants fit better?


2. Don't worry too much about initial lean mass loss - you will get rid of a lot of water and glycogen to start with (this is the opposite to the effect of gaining a whole lot of weight after a refeed day which causes a lot of people to freak out). If you keep losing lean mass though, you should start to worry.. :)

Correct. I bet you really aren't losing as much lean mass as you think.

3. Remember to lift heavy to challenge your muscles, even while on a diet.. this is what causes them to stick with you despite the calorie deficit.

Resistance training plus a high protein intake will preserve your lean mass.

It is almost impossible to properly quantify loss as a percentage of fat vs lean mass.

I would tell you to not worry about it, assuming your gym strength is remaining around where it was. As mentioned above, a lot of loss--a LOT--will come from glycogen and water consumption.

I agree with tennis. As long as you keep up your protein intake (I'm trying for slightly under 1 g per pound of body weight, since I'm running a fairly large calorie deficit) you should be able to minimize lean mass loss. Eat plenty of lean meats, eggs, etc...and maybe throw in some Whey protein (makes it much easier to reach your protein goals).