how to stop losing muscle

[MikeRed5]

Hi - curious what anyone here thinks. I got a fitbit and aria scale a little over a month ago. I've been losing about 2lbs / week - increased activity, a little strength training, and 750-1000 calorie daily deficit.

On the one hand I'm happy to have lost almost 10lbs. On the other hand, according to the body fat percentage reported by the scale, its been mostly lean muscle mass that I've lost.

I've decided it can't hurt to eat more protein. Should I stay the course and keep the calorie deficit and hope it's kind of attributable to a change in water weight and measurement error? Or should I try to eat more protein and more calories and hope that I build muscle and reduce fat?

[MikeRed5]

For the sake of more information, I'm 6'6", 265, with about a 25-27% body fat - there's some variability in the measurements, but I'd guess I have in total around 70lbs of fat. I'm trying to 1) reduce fat, and 2) increase my LBM. I guess that list is in priority order 🙂

[youngWerther]

You could be losing fat while the Aria measures otherwise.  A second measurement with a fat caliper (I got mine for a few bucks)  could give more certitude.

A fat calculator site http://www.linear-software.com/online.html  

[Heybales · Accepted solution]

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@MikeRed5 wrote:
Hi - curious what anyone here thinks. I got a fitbit and aria scale a little over a month ago. I've been losing about 2lbs / week - increased activity, a little strength training, and 750-1000 calorie daily deficit.

On the one hand I'm happy to have lost almost 10lbs. On the other hand, according to the body fat percentage reported by the scale, its been mostly lean muscle mass that I've lost.

I've decided it can't hurt to eat more protein. Should I stay the course and keep the calorie deficit and hope it's kind of attributable to a change in water weight and measurement error? Or should I try to eat more protein and more calories and hope that I build muscle and reduce fat?

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You still have over 60 lbs to lose to support that 2 lbs weekly of fat and muscle loss?

Switch to 1.5 lbs when there, and at 30 lbs to 1 lb weekly, last 10 is 250 cal deficit.

If not, lighten up on the deficit. The less you have to lose, the slower it should be - for precisely that reason.

Reasonable deficit, enough protein, and resistance training are the only 3 things shown in studies to help retain muscle mass during a diet.

Those 3 can be tweaked around a bit, like plenty of protein and heavy for you lifting can allow a bigger deficit and still retain muscle.

But even there, eventually it could be too much.

[reuel · Accepted solution]

you cannot lose all that weight without losing a bit of muscle. that is why legit natural weight lifters are usually only the size of bruce lee and not as big as 'the rock' or something.

[MikeRed5]

Thanks for all the input - I can accept losing some LBM on the way to reducing fat. My weight has been pretty stable for the last year, and I can't figure out how I gained weight in the past - the big calorie deficit is less about me being aggressive and more about "it's hard to eat 3000 'good' calories a day".

Cutting out a lot of the cheap-calorie junk foods has really helped, and increasing my activity level is the other part of the deficit.

I'm going to stay the course for now but increase the calories a little and try to get more from protein, less from carbohydrates.

[Heybales]

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@MikeRed5 wrote:
Thanks for all the input - I can accept losing some LBM on the way to reducing fat. My weight has been pretty stable for the last year, and I can't figure out how I gained weight in the past - the big calorie deficit is less about me being aggressive and more about "it's hard to eat 3000 'good' calories a day".

Cutting out a lot of the cheap-calorie junk foods has really helped, and increasing my activity level is the other part of the deficit.

I'm going to stay the course for now but increase the calories a little and try to get more from protein, less from carbohydrates.

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You may have to redefine what "good" calories are.

Like fat is needed by body, so don't eat non-fat versions of stuff if looking for calories, like yogurt and milk and cottage cheese, and cheese. Eggs are great for protein too.

Just be aware, if you reach 2 weeks in a row where you are very sure about the calories eaten, like not a lot of eating out, and pretty sure about the calorie burn estimated by Fitbit and correcting it when needed, and you don't lose the amount the supposed deficit should have caused - time to rethink the big deficit.

Like if appear to have a 1500 cal deficit, and you starting hitting 2 lbs lost only instead of 3 it should be, and 2 weeks in a row - take a diet break immediately and eat at maintenance before body feels the need to adapt more.

[GrammyPam]

Wow, mikered, didn't read the other posts before I posted.  You are already pretty fit it sounds like.  Definitely add more lean protein, as I stated.

[MikeRed5]

I appreciate your input - I'm pretty sure I'm moving in the right direction, but its very slow.  I'm trying right now to make sure to have lots of fruits, vegetables, and berries around to have a handy snack.

We'll see how it goes...

[KLParmley]

Do you use the Food Log?  It will help you keep up with protein intake.  And help you think about what you choose to eat so that protein-rich foods become your go-to.

[divedragon]

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@MikeRed5 wrote:
Hi - curious what anyone here thinks. I got a fitbit and aria scale a little over a month ago. I've been losing about 2lbs / week - increased activity, a little strength training, and 750-1000 calorie daily deficit.

On the one hand I'm happy to have lost almost 10lbs. On the other hand, according to the body fat percentage reported by the scale, its been mostly lean muscle mass that I've lost.

I've decided it can't hurt to eat more protein. Should I stay the course and keep the calorie deficit and hope it's kind of attributable to a change in water weight and measurement error? Or should I try to eat more protein and more calories and hope that I build muscle and reduce fat?

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The scale measures body fat using electrical impedance.  Basically, it sends an micro-volt electric current through your feet.  Based on what goes up one leg and back down the other, it measures the amount "lost" which, in theory, equates to the difference between muscle and fat.  It is notoriously inaccurate and can only serve as a ball park estimate.  I would not change a thing you are doing.  2 lbs a week is a very reasonable number and, quite honestly, you're not burning muscle anyway.  Keep doing exactly what you are doing.