(sorry for the long post, by the way)

So I was reading this (http://forums.johnstonefitness.com/showthread.php?t=7222) thread and a few others about lean body mass and about calorie cutting, and I got a little worried.

I started eating "right" and exercising about 3 months ago, and I'm doing good, but maybe I'm really not? My original goal was to lose weight and that's it, but now I've lost about 25 lbs (about 190-165) and went from about 23%-15% body fat and I've modified my goal to lose weight but retain or maybe gain a small amount of muscle. I don't want to be a skinney guy with no muscle any more than I wanted to be a fat guy with no muscle.

So basically as far as dieting goes, I try to eat lower amounts of fat, lots of fruits and vegitables, and moderate ammounts of meats and breads. Not strict enough that I can't follow it, but a definate improvement over pizza every night ;). I've been using DietPower to track my eating, but I kind of that up a couple of weeks ago. I eat probbaly around 1200-1500 cals per day. I worked my way up to HIIT cardio, and now I try to do that most days I exercise, and I try to exercise every day.

I didn't take any real measurements when I started, other than I was 188 lbs and 23% body fat. I just took measurements today and used mybodycomp.com to calculate I am 11.89% body fat, and have 146 lbs of lean body mass, and 20 lbs of fat.

So now to the question: Do you guys think my lbm/fm ratio is okay? As well as my diet? I think that I have a good plan, but like I said, I'm worried about my lbm and losing muscle rather than fat.

Also, I go back to college in a few weeks, in which I plan to lax my diet and exercise for more of a 'maintenance phase.' I'm concerned that when I increase my calorie intake, I'm going to gain the weight back. I don't want to work this hard and have that happen. :mad:

I was thinking maybe I should ease into eating a little more? Or is this not really necessary?

Thanks a lot! :D

(sorry for the long post, by the way)

So I was reading this (http://forums.johnstonefitness.com/showthread.php?t=7222) thread and a few others about lean body mass and about calorie cutting, and I got a little worried.

I started eating "right" and exercising about 3 months ago, and I'm doing good, but maybe I'm really not? My original goal was to lose weight and that's it, but now I've lost about 25 lbs (about 190-165) and went from about 23%-15% body fat and I've modified my goal to lose weight but retain or maybe gain a small amount of muscle. I don't want to be a skinney guy with no muscle any more than I wanted to be a fat guy with no muscle.

I didn't take any real measurements when I started, other than I was 188 lbs and 23% body fat. I just took measurements today and used mybodycomp.com to calculate I am 11.89% body fat, and have 146 lbs of lean body mass, and 20 lbs of fat.
Thanks a lot! :D

I have heard a number of comments that mybodycomp's estimate of %BF is inaccurate. Don't know, never looked at it. Pictures help in trying to guess if things are ok.

I didn't see you mention weights or any resistance exercise. Cardio doesn't build muscle, done in the wrong manner, it can burn muscle. The average unfit person will lose some muscle with just diet and cardio.

Edit: After looking around, I saw some pictures and see you have weights, not sure how much you use them. Good results, so far, keep going. You are above 12% IMO. Concentrate on weights.

I saw some pictures and see you have weights, not sure how much you use them. Good results, so far, keep going. You are above 12% IMO. Concentrate on weights.
Yeah I'm not kidding myself about my BF%. My tanita scale says I'm 16%, which I know isn't accurate either, so I'm guessing I'm around 14-15%.

Yes, I do have weights and do weight training, here is my current plan:

Monday: Max out on pull ups (wide or standard), 20 minutes HIIT stationary bike cardio
Tuesday: 2 sets Killer Ab Circuit, 10 minutes HIIT stationary bike cardio, upper body weight training
Wednesday: Max out on chin ups (close or standard), 20 minutes HIIT stationary bike cardio
Thursday: 2 sets Killer Ab Circuit, 10 minutes HIIT stationary bike cardio, lower body weight training
Friday: Max out on push ups (wide or standard), 20 minutes HIIT stationary bike cardio
Saturday: 35 minutes stationary bike cardio
Sunday: 35 minutes stationary bike cardio, or mountain bike trails


My weight training is just some basic lifts:

Dumbell curl
Barbell curl
Bent over dumbell row
Dumbell kickback
Bench press
Barbell good morning
Standing leg curl
Barbell deadlift
Dumbell lunge


So I read my post and I guess my questions were kind of confusing. Here is what I really want to know:

I have about 140 lbs of lean mass and 20 lbs of fat mas. Is this 'normal' or 'safe' ?
Is my current plan correctly organized so that I'm losing as little lean mass instead of fat?
When I go back to college in 3 weeks and start a maitinence phase, will I gain back fat?
Should I 'ease' into a maitinence phase from my cutting phase? Or is that not really necessary?
Does my maitinence phase plan look ok to keep my weight off that I've lost?


Here is my proposed maitinence plan:

Monday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Tuesday: upper body weight training
Wednesday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Thursday: lower body weight training
Friday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Saturday: rest
Sunday: rest


I plan to increase my calories to around 1500-2000, of pretty decent food.

Thanks :)

My original goal was to lose weight and that's it, but now I've lost about 25 lbs (about 190-165) and went from about 23%-15% body fat and I've modified my goal to lose weight but retain or maybe gain a small amount of muscle.

Well, assuming that your body fat numbers are accurate:

190 lbs @ 23% = 146.3 lbs of lean body mass
165 lbs @ 15% = 140.25 lbs of lean body mass

So, according to the numbers that you gave, you have lost about 19 pounds of fat and 6 pounds of lean body mass. This means that of your weight loss, 75.8% of it has been in fat, and 24.2% of it has been in lean body mass.

I am not sure if these numbers are normal, high, or low for the typical fat/weight loss of a person excersizing, as I am in my initial cut right now. I am sure someone around here with the required expertise can comment on my numbers for you.

Yeah I'm not kidding myself about my BF%. My tanita scale says I'm 16%, which I know isn't accurate either, so I'm guessing I'm around 14-15%.


Here is my proposed maitinence plan:

Monday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Tuesday: upper body weight training
Wednesday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Thursday: lower body weight training
Friday: 15 minutes HIIT stationary bike cardio, 1 set Killer Ab Circuit
Saturday: rest
Sunday: rest


I plan to increase my calories to around 1500-2000, of pretty decent food. Thanks :)

I have about 140 lbs of lean mass and 20 lbs of fat mas. Is this 'normal' or 'safe' ? Yes, normal and safe if accurate.

Is my current plan correctly organized so that I'm losing as little lean mass instead of fat? I would put more focus on weight training. Everyone needs some ab training But they are just muscles, treat them like any other. You aren't going to burn fat off just abs, you can't spot reduce.

When I go back to college in 3 weeks and start a maitinence phase, will I gain back fat? You might if you over eat and drop exercise. You have to look at fitness as a way of life, not a band-aid.

Should I 'ease' into a maitinence phase from my cutting phase? Or is that not really necessary? Ease into it.

Does my maitinence phase plan look ok to keep my weight off that I've lost? Sure, if your weight training is progressive and sound.