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dougz · 05-18-2009, 04:07 PM

I'm 6'3" 218lbs, 34 years old..

I started eating clean, and at a 500 cal deficit (2700) about a month ago, after reading Leigh Peele's FLTS..

I've lost about 13 lbs since then..

I've made sure I've eaten at LEAST 1g of protein for every lbs of body weight, and that my carbs have been at least 160g..

I just got my bf calculated and my bf is 21.5%, down from 23% in March..

But my lean muscle mass has gone from 178 to 171 (still up from 163 in June 08, but...)..

So I've lost equal parts muscle and fat..

I've just started a different program, New Rules of Lifting (break in.. high rep, low weight), but before I was doing Starting Strength (more weight.. ALOT more weight, only 5 reps)..

I do that 3x a week..

For cardio I've been only doing low intensity walks on my off days..

I think I'm going to start doing intervals instead, though..

Anyways, you can check all this out in my journal, please and thanks!

http://forums.jpfitness.com/training...t-journal.html

So what am I doing wrong?

Should I ditch the high rep stuff and keep lifting heavy?

Alternate SS and NROL routines every 2 weeks?

Keep eating at a deficit but refeed (3100-3200 cals) every 12 days or so?

Should I stop eating at a deficit and just eat at maintenance but work the HIIT??

I want to keep losing and get down to 18% bf, but not if I'm going to lose half the muscle I've worked hard at gaining..

05-18-2009, 04:07 PM	#1 (permalink)
dougz Senior Member Join Date: Apr 2009 Location: Mackenzie, BC Posts: 699	Why am I losing so much muscle?? :( I'm 6'3" 218lbs, 34 years old.. I started eating clean, and at a 500 cal deficit (2700) about a month ago, after reading Leigh Peele's FLTS.. I've lost about 13 lbs since then.. I've made sure I've eaten at LEAST 1g of protein for every lbs of body weight, and that my carbs have been at least 160g.. I just got my bf calculated and my bf is 21.5%, down from 23% in March.. But my lean muscle mass has gone from 178 to 171 (still up from 163 in June 08, but...).. So I've lost equal parts muscle and fat.. I've just started a different program, New Rules of Lifting (break in.. high rep, low weight), but before I was doing Starting Strength (more weight.. ALOT more weight, only 5 reps).. I do that 3x a week.. For cardio I've been only doing low intensity walks on my off days.. I think I'm going to start doing intervals instead, though.. Anyways, you can check all this out in my journal, please and thanks! http://forums.jpfitness.com/training...t-journal.html So what am I doing wrong? Should I ditch the high rep stuff and keep lifting heavy? Alternate SS and NROL routines every 2 weeks? Keep eating at a deficit but refeed (3100-3200 cals) every 12 days or so? Should I stop eating at a deficit and just eat at maintenance but work the HIIT?? I want to keep losing and get down to 18% bf, but not if I'm going to lose half the muscle I've worked hard at gaining..