HIT training and conventional weight lifting

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What's your main gripe? Is it the muscle mass being lost?

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Yeah, from what I have read it doesn’t look like HIT will really create muscle mass. Can I maintain the muscle mass I have with it or will I continue to see loss? If I added conventional lifting would there be an added benefit? Or would I not see any due to muscles being “sore” from previous hit exercises the day before?
Not really trying to get “jacked” but do not want to lose my current muscle/strength.

Hopefully, you're consuming the right amount of protein? At least one gram per pound of body weight. I do CrossFit anywhere from 4-5 days per week, so I'm doing HIIT also.

I actually did a scan yesterday. My muscle mass went up 1.1 lbs from my last scan around a month ago, but I also upped my protein and carb intake.

Body weight went from 183.6 to 186.3, body fat went from 9.2% to 9.4%. As stated earlier, muscle mass increased from 96.3 to 97.4. I also upped my protein consumption from about 1.25 grams per pound of body weight to about 1.5 grams. I also upped my carb intake.

Only reason I'm giving you all of that info. is to let you know that you can still increase muscle mass, or at least keep it stable while doing high intensity exercise. I've had other scans where my body weight has gone down, BF decreased, but I've still put on a little bit of muscle even while cutting. Some scans I may have lost a little muscle, but nothing that I'm concerned with.

I didn't get the results I wanted until I started counting macros around seven months ago. Anything that contains protein, carbs, or fats, I'm weighing or measuring it out and logging it in my Macrostax app.

Right now, I'm maintaining what I have, so that has my splits about like this: 190g of carbs, 270g of protein, and 78g of fat.

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Only reason I'm giving you all of that info. is to let you know that you can still increase muscle mass, or at least keep it stable while doing high intensity exercise. I've had other scans where my body weight has gone down, BF

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Thanks that’s what I’m looking for, I really need to start tracking my intake. I was really just focusing on the weight loss and had it pretty dialed in averaging about 1-1.5 pounds a week. I started supplementing protein shakes and am consuming two 30gr shakes a day. But have not really dialed in my intake.

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How married are you to the running? Not sure what your long term goals are, but post 50, maintaining muscle mass should be a major priority. Building strength has significant value on its own and will add to your quality of life more so than the HIT/Running combo.

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Pretty important. A high county elk hunt was what motivated me to get my butt in gear after several years of not training and making excuses while raising kids and doing life. I made a hunt two weeks ago and was covering 7-9 miles a day in the mountains at 10500ft.
Listen to Peter attia and reading his book outlive and really have a goal of hunting at a high level till I’m 100yr old but also want to be able have enough strength to pick up half a deer or a sack of corn lol

Well hey guys, y'all need some help?! I know a thing or two about fitness!

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48yr old male 210# 16% BF 6ft

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Body weight went from 183.6 to 186.3, body fat went from 9.2% to 9.4%

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Body weight went from 183.6 to 186.3, body fat went from 9.2% to 9.4%

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I was actually trying to put on a little more weight. 185 is about where I want to be.

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Bruh, what you doing is working and more importantly you seem to be enjoying it As others mention maybe consider rucking one or more of your run days, especially if you training for elk mtn hunts. you can get good adjustable weight vest on amazon for not much $. I don't like to run with mine but it's doable with lighter weight loads and just rucking with heavy weight will keep muscle mass vs. running

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Yeah I have been rucking with a 30# vest normally I’ll do a 3m run then ruck 2 miles which it about a 1 hr session in the evenings.
I do enjoy my current routine and it’s sustainable I was just more questioning if the hit was capable of if not building muscle but maintaining my current muscle mass?
And if there is value in adding a heavy day to try and build muscle to the week after I have already done 3days of hit with all my muscles having been worked?

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I also upped my protein consumption from about 1.25 grams per pound of body weight to about 1.5 grams.

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My understanding of protein intake is that it should not be based on total body weight. It should be based on the amount of lean muscle weight you have. You do this by simply getting a body fat % and doing a little math to figure out lean muscle weight. So if you have 20% body fat and weigh 200 pounds you have about 140-150 pounds of lean muscle. Thats how much protein you need to maintain and shape muscle. If you are bulking you need more.