How much LBM loss is normal during a cut?

atoop · 03-03-2009, 01:03 PM

Hi, I have been doing the Fatloss Troubleshoot OPT plan for three weeks now. I have seen good progress so far - I am down three pounds. My question is, losing some lean body mass during a cut is obviously normal - but how much should I expect percentage wise? I am concerned I have lost more than what would be ideal - 1.1lb muscle to 1.56lb fat (according to the yes - only semi precise bioimpedance scale). I just want to catch this early on if it looks like a case of undereating (I am looking to lose 20lbs and at this rate this looks like I could sacrifice too much lean body mass).

I am 5ft .5 inches tall, 130lbs and have a BMR of 1375. I am doing only the workout plan on OPT plus one 20-30 walk per day. Thus I am using the 1.375 multiplier (is this maybe too low? I didn't want to overestimate) for a total maintence calories of 1894. I am doing the recommended 35% cut, which takes me down to a total of 1231 calories per day. Of that, according to fit day I am eating 47% protein, 38% carbs, and 15% fat (still trying to get the ratios in line but hard with the low calorie diet...). Diet is primarily chicken breast or fish, egg whites, EAS protein drinks, veggies (mostly greens), sprouted grain bread, fat free greek yogurt, fiber one, and some berries.

Thanks for any input!

Amanda

kfisherx · 03-03-2009, 01:15 PM

You cannot rely on the bioimpedence for this level of detail. The reason is that there is a muscle loss component built right into the algorightm for those devices. You can see this for yourself by arbitrarily adding or subtracting weight and seeing the bf% either increase or decrease with the weight adjustments. In my case, I added a 15lb backpack to my body got on the scale and saw a bf% increase of nearly .4lbs per lb of gain.

Best way to tell this (from my experience so far) is to watch for strength loss in the gym. If you are getting noticably weaker then you are lossing muscle.

Aoife · 03-03-2009, 01:34 PM

It's overrated. You're not losing gobs and gobs of lean mass. That's why you're lifting and eating protein, as per the plan. The lean mass loss scare is for the people that sit around and just diet, or maybe for the cardio queens who will wind up "skinny fat" for their efforts. It's not something to worry about, especially on a 12 week plan with that concern taken into account for the making of it.

atoop · 03-03-2009, 01:39 PM

Okay good, that's what I was hoping for.

Thanks so much for both of your inputs.

Amanda