Losing lean muscle?

[Ladybugg]

Hi all

I was hoping I can get some help from the boards on this one. I have also posted this on the exercise board as I didn't realize there was a Muscle board too.

I went for a fit test at the gym last night. They took all my measurements and weight, etc and compared it to the last time I had the testing done. They say that I've lost a good deal of body fat , but also said that I've lost some lean muscle.

Does anyone know exactly what this means? They didnt explain it to me very well. They just said I needed to strength train more.

I think their whole thing was to try to talk me into getting a personal trainer to help me with strength training and which exercises to do. I was feeling pressured by them to get a trainer, even though I said no.

Any help in explaining this would be appreciated. Thanks.

[stargrabber]

You can lose some LBM when losing a big amount of BF but if you up your protein that shouldn't happen.

Don't feel pressured to train with the gym trainers they are there to get sales up and sale supplements ....some are good but most have you doing high high volume and training on stability/basu balls.

Most recommend 1g protein x BW (not Lean body mass). So for me I am 193lbs I should get 193g protein.

If you need more help just let us know.

[Ladybugg]

Wow - I don't think I'm getting anywhere near that protein. Thanks for the info. I'll have to start readjusting my foods again.

[stargrabber]

Here are the sources I get my protein from:

Lean beef, egg whites (always have a whole egg with them), tuna, chicken breast, ground turkey breast (lean), salmon, protein powder (try to avoid the bars if you can but in a pinch they are "ok"), cottage cheese.

I used to have pork tenderloin on my plan too.

[joyboy]

Hi,

Can you please describe what approximately 193 gm of protein might consist of? ie. told me I was losing muscle mass because I was eating enough protein??
Thank you in advance.
JoyBoy

[stargrabber]

I eat 6 meals a day with usually 26-35g of protein per meal roughly of the above proteins that I listed.

If you are not used to that much protein at least up it to 3/4g per # of bw and go from there.

[amiga74]

you could start with 100 g of protein, then 110, 125 and 150.

your protein needs are also going to depend on just how much weight lifting you are doing.

i responded to your question in the other thread, but basically, while you are losing weight, it is impossible to add lean body mass (lbm) or muscle. it is normal to lose this lbm as you are losing fat. yes, some of the loss of muscle can be counterbalanced, to some degree with added protein, but not a ton.

if what you are doing is working, my vote is to stick with it!

[stargrabber]

Originally Posted by amiga74

you could start with 100 g of protein, then 110, 125 and 150.

your protein needs are also going to depend on just how much weight lifting you are doing.

i responded to your question in the other thread, but basically, while you are losing weight, it is impossible to add lean body mass (lbm) or muscle. it is normal to lose this lbm as you are losing fat. yes, some of the loss of muscle can be counterbalanced, to some degree with added protein, but not a ton.

if what you are doing is working, my vote is to stick with it!

there is a point that newbies can gain a small amount of muscle while losing fat in fact I have gained 3lbs of muscle over the 7.5 months with my trainer while losing 42lbs.

Gradual increase is always a good thing.

[amiga74]

Originally Posted by stargrabber

there is a point that newbies can gain a small amount of muscle while losing fat in fact I have gained 3lbs of muscle over the 7.5 months with my trainer while losing 42lbs.

Gradual increase is always a good thing.

yes, you are right Star, newbies can gain muscle while losing fat, sorry my bad! & it sounds like you are doing fabulous!

[hummingbird11]

Aloha! This is a very helpful thread. I weight 165 lbs so I should get 165g per Protein per day to keep from losing LBM while losing weight? Once I'm at goal, I can build LBM? Is LBM the same as muscle? And why is protein powder better for us than protein bars? Thanks so much! XO, HB

Originally Posted by stargrabber

Here are the sources I get my protein from:

Lean beef, egg whites (always have a whole egg with them), tuna, chicken breast, ground turkey breast (lean), salmon, protein powder (try to avoid the bars if you can but in a pinch they are "ok"), cottage cheese.

I used to have pork tenderloin on my plan too.

[stargrabber]

Originally Posted by hummingbird11

Aloha! This is a very helpful thread. I weight 165 lbs so I should get 165g per Protein per day to keep from losing LBM while losing weight? Once I'm at goal, I can build LBM? Is LBM the same as muscle? And why is protein powder better for us than protein bars? Thanks so much! XO, HB

Hi there,

Yes you want the protein at your TOTAL body weight. And LBM= the amount of muscle on your body....lean body mass.

IF you want to gain muscle keep in mind the correct way to do it is to eat ABOVE maintenance...but if you do it properly and keep it fairly clean you can get about a 70/30 ratio of muscle to fat gained.....You will gain weight by the way....but then you do a "cut" and get the gained fat off and hopefully see you beautiful new muscle.

Ileen did this recently (bulk and now cutting)

oh sorry forgot about pp vs bars questions...the bars contain alot of sucralose, malodextrin and other "additives" that most pp does not have.

If you want to keep your pp low carb I use Whey Champion.

[inatic]

protein bars,which mostly contain soy, are glorified candy bars, not nutrition. Eat food. Its a whole lot more satisfying as well, especially when dieting.

[hummingbird11]

10-4 on that. I do eat whole, organic food - no nirites/nitrates, no sugar, etc.

In addition to Jay Robb's PP, I've been havng one of these (ThinkThin bars) per day:
(20g protein; 2 net carbs - no sugar;no gluten)

But does contain soy protein - why is that bad? (sorry to be dense)
And the dreaded maltitol that doesn't seem to bother me!

https://www.thinkproducts.com/6think.htm

[inatic]

google soy and thyroid.

[lisabinil]

Originally Posted by hummingbird11

10-4 on that. I do eat whole, organic food - no nirites/nitrates, no sugar, etc.

In addition to Jay Robb's PP, I've been havng one of these (ThinkThin bars) per day:
(20g protein; 2 net carbs - no sugar;no gluten)

But does contain soy protein - why is that bad? (sorry to be dense)
And the dreaded maltitol that doesn't seem to bother me!

https://www.thinkproducts.com/6think.htm

The soy in these bars is highly refined and processed. The actual carb count is probably higher because you are digesting the glycerin and maltitol completely. It's when you get stomach distress and diahrhrea and these pass through your digestive tract undigested you can count the lower carbs.

Soy protein - Wikipedia, the free encyclopedia

[hummingbird11]

Originally Posted by lisabinil

The soy in these bars is highly refined and processed. The actual carb count is probably higher because you are digesting the glycerin and maltitol completely. It's when you get stomach distress and diahrhrea and these pass through your digestive tract undigested you can count the lower carbs.

Soy protein - Wikipedia, the free encyclopedia

Ahhhhhhhhh. I see. Thanks! Dang. I keep HOPING for that "laxative effect" I keep hearing about re: maltitol (I'm chronically constipated) but it never happens to me!

[inatic]

try magnesium for constipation

[hummingbird11]

really?? any special kind or dose? is mag better than flax for this purpose??

[stargrabber]

Originally Posted by hummingbird11

really?? any special kind or dose? is mag better than flax for this purpose??

When I remember I take magnesium too...must move it back to my desk!

[hummingbird11]

Originally Posted by stargrabber

When I remember I take magnesium too...must move it back to my desk!

thanks - do you take capsule or liquid? I hear some take it before bed?

[inatic]

calcuim and magnesium at night are good sleep aids. I take the capsule.

[lisabinil]

If you take the magnesium in tablet get the chelated kind-this allows for better absorption.

[stargrabber]

Tablet with calcium also.

[hummingbird11]

Hey, thanks everyone!

I asked Fawn re: liquid or capsule - she advised a liquid magnesium citrate.

The Nutritionist at my health food store recommended Peter Gillham's Natural Calm
(I got the raspberry-lemon flavor)

http://www.petergillham.com/literatu...ress-32908.pdf

Thanks again for all of your help/suggestions - much appreciated!