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Message
Question regarding muscle loss
Posted on 12/8/21 at 7:11 am
Posted on 12/8/21 at 7:11 am
Quick summation: was about 245 a year and a half ago (I’m 6,4”, 42 years old), pretty athletic frame with a lot of fat on it. Started counting calories, macros, etc. I do the I body tests every 6 weeks or so (not perfect I know, at least it’s a consistent guide). My peak, in my opinion, was about 6-8 weeks ago, was 210ish, with 9.3 % BF. I went yesterday, I’m down to 202, but lost 5 lbs of muscle, and BF is up to 10.2%.
I’m in calorie deficit until 3:00 or so, eat a big supper, usually average day per week is 1500 calorie deficit. My macros average 30/30/40. I’m getting on avg 200 G protein a day. I keep sugar under 45 g a day. I exercise full body 5x a week doing 30 minutes of bike followed by an hour of weight lifting or body weight exercises for an hour (I alternate days, lift mon body weight tue etc). I feel like im going backwards now.
What’s the word guys? Not eating enough, working too hard? Help me out. Tyia.
I’m in calorie deficit until 3:00 or so, eat a big supper, usually average day per week is 1500 calorie deficit. My macros average 30/30/40. I’m getting on avg 200 G protein a day. I keep sugar under 45 g a day. I exercise full body 5x a week doing 30 minutes of bike followed by an hour of weight lifting or body weight exercises for an hour (I alternate days, lift mon body weight tue etc). I feel like im going backwards now.
What’s the word guys? Not eating enough, working too hard? Help me out. Tyia.
5
Posted on 12/8/21 at 7:12 am to Eyesinweasel
Are you getting progressively stronger?
Posted on 12/8/21 at 7:21 am to Eyesinweasel
Seems like you have a plan that’s dialed in with extreme detail which is good, but your ultimate goal isn’t really clear reading the OP. Now that the hard part is mostly behind you and you have a good routine, where do you want to be?
If you’re happy with the weight loss to this point and want to focus more on gaining muscle mass which is how I interpret your op, then maybe try increasing the protein consumption for a few weeks and maybe dial back the cycling to every other day? Tell us more about the actual weight lifting part of your plan, what are you doing there?
If you’re happy with the weight loss to this point and want to focus more on gaining muscle mass which is how I interpret your op, then maybe try increasing the protein consumption for a few weeks and maybe dial back the cycling to every other day? Tell us more about the actual weight lifting part of your plan, what are you doing there?
Posted on 12/8/21 at 7:28 am to Eyesinweasel
quote:
do the I body tests every 6 weeks or so (not perfect I know, at least it’s a consistent guide). My peak, in my opinion, was about 6-8 weeks ago, was 210ish, with 9.3 % BF. I went yesterday, I’m down to 202, but lost 5 lbs of muscle, and BF is up to 10.2%.
doubt it. prolly loss of water or you were holding water last time. Did you keep the routine the same as far as testing? i.e. no consumption of food or liquids after you take a piss, same workout the night before etc?
i would keep doing what you are doing, focus on getting progressively stronger and then go back and retest in 6 weeks.
Posted on 12/8/21 at 8:20 am to lsu777
I very much appreciate y’all’s input, I don’t post much but read frequently, y’all’s input helped me change my life.
Sorry, I was trying to not put up a wall of text in op, I’ll clear up some things:
Yes, I am getting stronger.
Yes, when I do inbody tests, everything is as duplicated as possible re workout timing, eating, time of day, urination etc before tests.
I’ll generalize daily work out-both types, 5 days a week, alternate the type of workout,cycle with above average intensity for 30 mins.
Weights, full body, only lift “heavy” once a month, I’m getting older. Usually work about 60% of max, 3 sets of 8-15 reps. Generally exercises are bench, tow, shrugs, curls, tri extensions, reverse lunges, Romanian one leg split squat, calf raises. Usually mix in some alternate, but that’s the basics. Worth noting, I have back problems so I avoid dead lifts and traditional squats.
Body weight day-these numbers are averages-300 push-ups, 120 pull ups, 300 air squats, calf raises, box jumps. Usually incorporate rings, bands and the like. This workout varies a bit, but the above is typical.
My goal was to lose weight and look/feel better, I’m there. Now I want to be lean fit and strong. I’m talk and skinny, like a WR build,not a DE build. I’ll never be super strong links benching 450 pounds. I want to stay below 10% BF.
Bottom line, I guess it freaked me out to see a loss of 5 muscle pounds. While I am getting stronger, and I gave good definition, I don’t want to lose hard earned muscle for stupid reasons. Again THANK YALL, I very much listen to what I read here.
Sorry, I was trying to not put up a wall of text in op, I’ll clear up some things:
Yes, I am getting stronger.
Yes, when I do inbody tests, everything is as duplicated as possible re workout timing, eating, time of day, urination etc before tests.
I’ll generalize daily work out-both types, 5 days a week, alternate the type of workout,cycle with above average intensity for 30 mins.
Weights, full body, only lift “heavy” once a month, I’m getting older. Usually work about 60% of max, 3 sets of 8-15 reps. Generally exercises are bench, tow, shrugs, curls, tri extensions, reverse lunges, Romanian one leg split squat, calf raises. Usually mix in some alternate, but that’s the basics. Worth noting, I have back problems so I avoid dead lifts and traditional squats.
Body weight day-these numbers are averages-300 push-ups, 120 pull ups, 300 air squats, calf raises, box jumps. Usually incorporate rings, bands and the like. This workout varies a bit, but the above is typical.
My goal was to lose weight and look/feel better, I’m there. Now I want to be lean fit and strong. I’m talk and skinny, like a WR build,not a DE build. I’ll never be super strong links benching 450 pounds. I want to stay below 10% BF.
Bottom line, I guess it freaked me out to see a loss of 5 muscle pounds. While I am getting stronger, and I gave good definition, I don’t want to lose hard earned muscle for stupid reasons. Again THANK YALL, I very much listen to what I read here.
Posted on 12/8/21 at 9:08 am to Eyesinweasel
i would suggest moving to a 531 template with a 80% training max. my suggestion would be kryptea. Since you are below 10% i would suggest slowly doing a reverse diet...honestly using something like the carbon diet app would do you good.
then move to maintenance for a while too. then if you are comfortable slowly bump calories up.
keep protein high. in general though...you are not going to stay below 10% BF and add muscle. you are going to have to add BF to add muscle. is what it is.
on the lifitng....i would focus on movement and getting stronger/more explosive....track everything and adjust as needed.
5 days is a lot for someone getting older so be careful on there
then move to maintenance for a while too. then if you are comfortable slowly bump calories up.
keep protein high. in general though...you are not going to stay below 10% BF and add muscle. you are going to have to add BF to add muscle. is what it is.
on the lifitng....i would focus on movement and getting stronger/more explosive....track everything and adjust as needed.
5 days is a lot for someone getting older so be careful on there
Posted on 12/8/21 at 10:19 am to Eyesinweasel
This is why you can’t trust the body tests/scans.
No way you lost 5 pounds of muscle in 6-8 weeks. That wouldn’t happen with zero protein intake much less 200g a day.
Keep doing what you’re doing since you’re getting stronger. Believe the weights more than the computer.
No way you lost 5 pounds of muscle in 6-8 weeks. That wouldn’t happen with zero protein intake much less 200g a day.
Keep doing what you’re doing since you’re getting stronger. Believe the weights more than the computer.
Posted on 12/8/21 at 11:06 am to Eyesinweasel
I'll keep saying it and will probably keep getting downvoted. InBody is trash. It is fun/interesting to see your measurements on there but they are not even close to accurate. You are literally better off looking at pictures of yourself to gauge progress.
If you are eating 200 gs of protein a day and lifting weights it is literally IMPOSSIBLE to lose muscle unless you are also running marathons/doing some type of other form of extreme steady state cardio. Even then it would still be hard to lose any muscle, much less 5 pounds in 6 weeks. You guys need to use a little more common sense
If you are eating 200 gs of protein a day and lifting weights it is literally IMPOSSIBLE to lose muscle unless you are also running marathons/doing some type of other form of extreme steady state cardio. Even then it would still be hard to lose any muscle, much less 5 pounds in 6 weeks. You guys need to use a little more common sense
Posted on 12/8/21 at 12:19 pm to Vyvanse
quote:
I'll keep saying it and will probably keep getting downvoted. InBody is trash. It is fun/interesting to see your measurements on there but they are not even close to accurate. You are literally better off looking at pictures of yourself to gauge progress.
man i dunno, i have had very good results with them and they have been pretty much spot on with the dexa scans i have had.
i think the thing is people dont realize things like a longer bike ride in the heat the night before or drinking different amounts of water or even things like boiled seafood change the amount of water in your muscle and always assume the test is just inaccurate when it bounces back and fourth over a couple of weeks.
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