Lean Muscle Loss... & lots of it

RnRGirl · 08-14-2003, 10:03 AM

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

ponyboy · 08-14-2003, 10:07 AM

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?

RnRGirl · 08-14-2003, 10:12 AM

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"

**Mudge** · 08-14-2003, 11:10 AM

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.

RnRGirl · 08-14-2003, 11:47 AM

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.

naturalguy · 08-14-2003, 12:39 PM

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?

**Jodi** · 08-14-2003, 12:43 PM

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

**Mudge** · 08-14-2003, 12:44 PM

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.

**dg806** · 08-14-2003, 12:46 PM

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)

**Prince** · 08-14-2003, 12:48 PM

Quote:

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

Ditto

RnRGirl · 08-14-2003, 12:52 PM

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.

**Jodi** · 08-14-2003, 12:53 PM

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

**dg806** · 08-14-2003, 12:55 PM

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

naturalguy · 08-14-2003, 12:56 PM

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.

**Mudge** · 08-14-2003, 12:58 PM

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).

RnRGirl · 08-14-2003, 01:22 PM

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?

**dg806** · 08-14-2003, 01:29 PM

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

**Jodi** · 08-14-2003, 01:31 PM

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.

naturalguy · 08-14-2003, 01:33 PM

How do you eat when your not hungry?

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

**dg806** · 08-14-2003, 01:38 PM

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

RnRGirl · 08-14-2003, 01:42 PM

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.

**Mudge** · 08-14-2003, 01:43 PM

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.

**Jodi** · 08-14-2003, 01:45 PM

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!

**dg806** · 08-14-2003, 01:48 PM

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

RnRGirl · 08-14-2003, 01:49 PM

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.

RnRGirl · 08-14-2003, 02:03 PM

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

**Mudge** · 08-14-2003, 02:04 PM

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

08-14-2003, 10:03 AM	#1
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	Lean Muscle Loss... & lots of it 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

08-14-2003, 10:07 AM	#2
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	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?
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

08-14-2003, 10:12 AM	#3
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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"
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 11:10 AM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-14-2003, 11:47 AM	#5
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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.
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 12:39 PM	#6
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	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?
	www.animalpak.com www.universalnutrition.com

08-14-2003, 12:43 PM	#7
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Too much cardio, not enough food, not enough healthy food and certainly not enough protein. IMO!
	Essence EFA

08-14-2003, 12:46 PM	#9
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	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)
	www.sbmuscle.com

08-14-2003, 12:52 PM	#11
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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.
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 12:53 PM	#12
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	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
	Essence EFA

08-14-2003, 12:55 PM	#13
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	45 min 3 times a week is plenty! No wonder you lost so much!
	www.sbmuscle.com

08-14-2003, 12:56 PM	#14
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	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.
	www.animalpak.com www.universalnutrition.com

08-14-2003, 12:58 PM	#15
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-14-2003, 01:22 PM	#16
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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?
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 01:29 PM	#17
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	Slowly! As you eat more, it will make your metabolism speed up! And this will make you burn fat!
	www.sbmuscle.com

08-14-2003, 01:33 PM	#19
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	How do you eat when your not hungry? that is where protein shakes and MRP's can be a big help.
	www.animalpak.com www.universalnutrition.com

08-14-2003, 01:38 PM	#20
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	You can't overload your stomach at one time! Leave a little room for later. Break one meal into two small meals.
	www.sbmuscle.com

08-14-2003, 01:42 PM	#21
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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.
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 01:43 PM	#22
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-14-2003, 01:45 PM	#23
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	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!
	Essence EFA

08-14-2003, 01:48 PM	#24
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	And you never know! Once you get looking good, others will follow what you do!!
	www.sbmuscle.com

08-14-2003, 01:49 PM	#25
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	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.
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 02:03 PM	#26
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	Boiled Eggs....Do you eat the yolks?
	"Don't take life to seriously, nobody makes it out alive anyway."

08-14-2003, 02:04 PM	#27
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-14-2003, 02:08 PM	#28
derekisdman RAWR! Elite Member Join Date: May 2003 Location: Michigan Posts: 1,294