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UGH.. Losing too much LBM.
So since I'm analytical and had to graph everything out and do some projecting, I'm a little concerned. While my trend shows that I'm basically going to meet my 170lb goal by Christmas, I'm not going to hit my BF% goal by a long shot. I get that BF and lean muscle are both a part of weight loss, but I need to work on losing LESS LBM than I currently am. My trend for body fat has me getting down to 160lbs before I hit 10%.
Any thoughts on how to adjust?
Lihat Kalender Diet, 22 November 2016:
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1360 kkal
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Lemak: 56,86g | Prot: 140,79g | Karb: 78,96g.
Makan Pagi: Water, Coffee. Makan Siang: Subway Olive Oil Blend, Subway Lettuce, Subway Onions, Subway Tomatoes, Subway Banana Peppers, Subway Cucumbers, Subway Black Olives, Subway Pickles, Subway Spinach, Subway Grilled Chicken Breast, Subway Egg White Patty, Kirkland Signature Extra Fancy Unsalted Mixed Nuts. Makan Malam: Birds Eye Steamfresh Broccoli Florets, Boar's Head Maple Glazed Honey Coat Turkey Breast, Cooked Mature Onions (from Fresh), Cooked Mushrooms (from Fresh). Camilan/Lainnya: Great Value Mixed Nuts. lagi...
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 Komentar
How much cardio are you doing daily? Get serious with the weights and resistance training.
22 Nov 16 oleh anggota: CCbabcock
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Not enough. Definitely nothing close to an 85% MHR. Going to start waking up earlier to get it in while everyone is sleeping. I just hate waking up early! ha. I've never really been able to juggle the evenings well enough with the girls.
22 Nov 16 oleh anggota: Timg2500
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Get the cardio in, but amp up the weights and RT.
22 Nov 16 oleh anggota: CCbabcock
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Hmmm, tough one Tim, a lot of us struggle with it. Losing fat weight while maintaining muscle mass is hard. I do resistance training almost every day (TRX) and track power output all the time...it is a balancing act for sure keeping power up while losing fat. No silver bullet solution but lots of information on the internet re different strategies to minimize muscle loss while burning fat, so no use me regurgitating them here. What has worked for me a bit is cycling my intake up and down relative to calorie expenditure...seems too simple, when I'm not working hard I eat less, when I'm more active I require more. I also try to get about 25% of my daily calories from protien (if possible). Hope that helps.
22 Nov 16 oleh anggota: Steven Lloyd
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I agree with Draglist! It is nearly impossible to do body recomposition without losing LBM while losing fat, or gaining fat while bilking to gain muscle. I gained 9 pounds in three months - 5 was muscle - but I also gained 4 in fat. The best you can do is lose fat and try to retain your LBM with enough calories for maintenance of the LBM and protein. You and I are in the same dilemma...
22 Nov 16 oleh anggota: HCB
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*bulking" not bilking..LOL typo
22 Nov 16 oleh anggota: HCB
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Thanks Draglist and HCB! Both good information. I hadn't heard that before. I started workouts my on rethinking my RDI last night. (Notes in my bio)
23 Nov 16 oleh anggota: Timg2500
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