Lean Muscle Loss... & lots of it [Forum Archive]

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Lean Muscle Loss... & lots of it

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Posted by: RnRGirl

I had my bodyfat checked yesterday and I lost 1lb of fat and 4lb of muscle in 1 months time. What am I doing wrong?
Not heavy enough weight?
Too Much Cardio?
Not enough Protein?

If want to see something more depressing since I started tracking my BF in February 03 I have lost:

22.10 lbs Fat
14.90 lbs muscle

HELP

Posted by: ponyboy

Usually means your overall calories aren't nearly high enough and your workouts are catabolizing your muscle tissue.

What are you eating in a day?

Posted by: RnRGirl

Breakfast
1/2 cup Oatmeal (uncooked)

Lunch
Tuna on wheat
Salsa
Baked Lays

Snack
Peanut Butter on Low fat graham cracker
Protein Shake

Dinner
Turkey Kielbasa
Brocolli
Baked Potato

You probably need stats

34 yrs old
174lbs

5'9"

Posted by: Mudge

Potato chips and bread? I have to watch carb intake myself fairly closely, I dont eat bread, I dont drink milk, and I certainly dont touch even "healthy" chips very often.

Posted by: RnRGirl

Yes, bread its only 20g carbs for 2 slices. What do you put tuna on? I know chips are bad I usually have cottage cheese waiting for payday tomorrow to hit the store again. Who would have thought that healthy eating would be so expensive.

Posted by: naturalguy

Carbs are not that bad especially if you are losing muscle, you are probably not eating enough calories.

How is your training? What rep range? are you going to failure?

Posted by: Jodi

Too much cardio, not enough food, not enough healthy food and certainly not enough protein. IMO!

Posted by: Mudge

Quote:

Originally posted by RnRGirl
What do you put tuna on?

20g for 2 slices is actually very good. I put my tuna on a bowl

I do not eat bread or tortillas except on a cheat day, I plan to have a big freaking burrito this friday as my cheat.

Cottage cheese has lactose which is a sugar, I dont eat that anymore either. Even minor amounts of milk hold back my fat loss progress and I am not all that fat, if I eat as I choose I float around 15-17% bodyfat, certainly not any kind of ripped but I was never obese or anything either - still though I have to watch carbs or else I cannot cut.

Posted by: dg806

Need to eat three more meals a day and make sure you get over 200g protein a day. Don't forget EFA's. Very important. Need some veggies also(broccoli,sweet potatoes)

Posted by: Prince

Quote:

Originally posted by Jodi
Too much cardio, not enough food, not enough healthy food and certainly not enough protein. IMO!

Ditto

Posted by: RnRGirl

12 reps 3 sets 5 day split. I don't know if I'm going to failure, but I don't think I could lift more weight and do the same amount of reps. I do a lot of cardio because I thought that was what you should do to lose fat. I do about 1:30 a day 5 days a week. 30 min at 11:30, 1 hr after work-6pm. Then 45min workout at around 9pm.

Posted by: Jodi

RNR I told you a few months ago you were doing too much cardio but you didn't believe me

And I told you that you weren't eating enough or enough of the right stuff. I tried to warn you

Posted by: dg806

45 min 3 times a week is plenty! No wonder you lost so much!

Posted by: naturalguy

It is alot of cardio. To lose bodyfat you need to create a caloric deficit. You can create this deficit by eating less and/or exercising more. It is best if you do a combination. However you are doing too much. I have had great results with less time and more intensity, it is called MaxOT cardio, you can find the details on www.ast-ss.com

As far as your lifting, 12 reps is probably not heavy enough weighht. In order to stimulate muscle growth, you want to work with a weight that will have you go to failure between 4-8 reps.

Posted by: Mudge

Not only are you not eating very frequently but I'd agree it does not look like a very protein rich diet. Positive nitrogen retention is neccessary to cause retention of aminos in the muscles, this means continual uptake of protein, which is why eating every ~3 hours is what is normally recommended.

If you look at what some of the pro bodybuilders do, they often claim to eat up to 18 times a day once every 45-60 minutes (Jay Cutler).

Posted by: RnRGirl

Jody... Not completing true I did do a lot of what you recommended as far as food.

Natural Peanut Butter
No milk
Flax Seed Oil (yuck)
Protein Shakes
No Balance bars

You are right about the cardio I didn't listen now I have got to try and get the muscle back and still lose the fat.

I will do better with the quality of my food Here is the problem with the quantity thing I'm not hungry, what I'm eating is actually filling me up. So how do you eat when your not hungry?

Posted by: dg806

Slowly! As you eat more, it will make your metabolism speed up! And this will make you burn fat!

Posted by: Jodi

Quote:

Originally posted by dg806
Slowly! As you eat more, it will make your metabolism speed up! And this will make you burn fat!

Exactly! you need to change your foods and increase cals slowly. The more frequent you eat the faster your metabolism runs, the more fat you burn and the hungrier you get.

Posted by: naturalguy

How do you eat when your not hungry?

that is where protein shakes and MRP's can be a big help.

Posted by: dg806

You can't overload your stomach at one time! Leave a little room for later. Break one meal into two small meals.

Posted by: RnRGirl

I work in an office that is not very understanding. If I tried to heat up a chicken breast or something at 2 in the afternoon they would freak. Are any of those protien bars acceptable. I know balance bars are out I looked at the sugar and saw what Jodi meant. Also are there any handy foods like fruit that I can just grab and get back to my desk with that are good.

Posted by: Mudge

What do you mean how do you eat when your not hungry? You eat, its that easy. I prefer to eat before I get hungry anyway, which is why I stick to a schedule. If your feeling hungry its "already too late."

RnR, did they freak that you were taking a break or something? If your a full timer the law allows 2 breaks and one lunch period.

Posted by: Jodi

You don't have to heat any of these up

Protein shakes
Tupperware of Tuna
Tupperware of Cottage Cheese
Boiled Eggs
Cold Chicken Salad

Where there is a will theres a way!

Posted by: dg806

And you never know! Once you get looking good, others will follow what you do!!

Posted by: RnRGirl

Yes, they said something like "didn't you already have lunch" Its kinda funny the "smokers" take breaks all the time and here I am trying to better myself and get crap. But thats a whole different story.

Posted by: RnRGirl

Boiled Eggs....Do you eat the yolks?

Posted by: Mudge

Thats humanity for you! Outlaw all supplements because we dont understand those fitness freaks, meanwhile lets go smoke and drink up.

I know about the smoker thing, I used to work with a friend that probably took 8 breaks a day, working at a .COM was like that though

Posted by: derekisdman

I'd tell them to go f themselves.

Posted by: Mudge

I would just ignore it and go about my biz

Posted by: ArduousMeister

I know how it is to work in an office with stupid kindergarden rules. I worked at one that wouldn't let food or drink near your computer or desk.... what am I 6? Fuqqers

Anyways I don't work there anymore but I used to smuggle my shakes and just keep them in my drawer, I would just open the container chug it back and nobody even knew. Now I work at an office where I could have a 6 course meal spread out over my desk and they wouldn't care as long as I got my work done

Posted by: RnRGirl

Maybe if I just did it they would get use to it. And if they really had a huge problem with it then I'm sure someone would pull me aside and say something about it. We are allowed to eat at our desks.

Posted by: RnRGirl

Where do you look to find sample diets? What do you think my totals calorie intake should be? I think Jodi told me once it was around 2100 does that sound right?

Posted by: OceanDude

The way I got even with all the smoke breakers was I would take more potty breaks.

If anyone complains about a potty break tell them its personal but they are free to assist you with the toilet paper - or else file a harassment charge.

In all fairness food odors can be distracting in the office work areas. I want to puke every time somone brings in a McDonalds and greasy fries - can smell it 4 offices away. So, just have some ready made protein shakes and a drawer full of apples.

Posted by: dg806

Quote:

Originally posted by RnRGirl
Where do you look to find sample diets? What do you think my totals calorie intake should be? I think Jodi told me once it was around 2100 does that sound right?

Probably real close. It's up to you what you want to eat.
Shopping list!

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% ....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

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