kaliman91

I when i began dropping weight i was only concerned with the number on the scale.But now as the weight is coming off i am begining to focus more on my bf levels to judge my progress.
I know the number being thrown around 2 lbs of weight loss per week as a general rule.
What i wanna know is what is a general number of bf you should lose.Or should i shoot for.
For example i weight 221 with a bf of 20.3(omron hand held).
I started last week @ 223 and a bf of 20.7
I dropped .4 % bf and lost 2 lbs of "weight"
I am not sure how to judge these results. I know and understand that those handheld are exact but i use it for progress and it has worked well for this purpose.
Did i lose any muscle?
Is this good progress or am i alittle to agressive in my cutting?

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Jan. 9th 228 BF% 21.7
Feb. 24th 218 bf% 19.5
Mar. 13th 217 BF% 18.9
Apr. 3rd 213 BF% 17.8
May. 5th 207 BF% 16.8

kaliman91

Anyone??????

OK i thought i would post a comparison on my weightloss broke down by muscle and fat.
Now i dont know how acurate this is because i am using a handheld bf analyzer and i really cant take into account water loss or gain.But this can kinda give me a rough idea of my progress.

12/15
BW 234
BF% 23.4
BF 54.75
LBM 179.25

12/22
BW 233 -2lbs
BF% 22.9 -.5bf%
BF 53.4 - 1.35lbs
LBM 179.6 +.35lbs

12/29
BW 231 -3lbs
BF% 22.3 -1.1%
BF 51.5 -3.25lbs
LBM 179.5 +.25 lbs

1/9(Began running this week)
BW 228 -6lbs
BF% 21.7 -1.7bf%
BF 49.50 -3.9lbs
LBM 178.5 -.75lbs

1/16
BW 226 -8lbs
BF% 21.4 -2.0bf%
BF 48.4 -6.35lbs
LBM 177.6 -1.9lbs

1/30
BW 223 -11lbs
BF% 20.7 -2.7%bf
BF 46.2 -8.55lbs
LBM 176.8 -2.45lbs

2/6
BW 221 -13lbs
BF% 20.3 -3.1bf%
BF 44.9 -9.85lbs
LBM 176.1 3.15lbs

So for the last 7 weeks i have lost 13lbs 3.1%bf almost 10lbs of bf and just over 3lbs of LBM.
One thing i did notice that is very obvious is once i began running i didnt lose anymore bf then the previous week but i did begin losing LBM.
I was actually gaining LBM while walking.
Well looks like i need to make a change and stop running. It just sucks i have began enjoying the running in the morning.
If i add a shake before my run will this help at all with losing LBM? I just cant stand doing my cardio in a gym in the dark all alone.It is just too boring. I have a key but not all the lights can turn on just a few untill the place opens.I cant get my heart rate up just walking outside.
Maybe having a whey shake will help me continue running and keep me from losing LBM
Any suggestions?

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Jan. 9th 228 BF% 21.7
Feb. 24th 218 bf% 19.5
Mar. 13th 217 BF% 18.9
Apr. 3rd 213 BF% 17.8
May. 5th 207 BF% 16.8

skelooth

on cardio, I have a different train of thought in terms of precardio nutrition. Most people recommend eating a piece of fruit precardio for longer endurance, most people recommend having a whey shake before hand to preserve muscle. Do you know what I recommend? Having 2 tablespoons of olive oil precardio.... that's it..... to help preserve muscle AND promote fat burning.

As for judging progress, sometimes you just gotta go by the mirror. Numbers are just numbers.

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kaliman91

Well i am obviously losing weight(2lbs a week averge since Oct) But since i began running i have started to lose LBM and some strength. I would like to limit this.
I started out around 180lbs of LBM and now i am creeping in on 175lbs.I wanna keep the LBM loss to a minimum.
Maybe adding some EFA's with 20-30g's of whey is a good starting point then. Kinda taking your opinion and others and just blending them into one?????

Thanks for the reply skel!

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Jan. 9th 228 BF% 21.7
Feb. 24th 218 bf% 19.5
Mar. 13th 217 BF% 18.9
Apr. 3rd 213 BF% 17.8
May. 5th 207 BF% 16.8

skelooth

I would advocate taking JUST fats before running. I'm part of a group of thinking about nutrition that goes against the common standard

Here's some of the reasoning: Your body will prefer to metabolize whatever is floating in the blood stream for energy first, in this case it will be fat. Once it runs out of fat in the bloodstream to burn it will already be in 'fat burning mode' so it will look to fat stores for energy. That's an overly simplified explanation, but that's how me and a few others think it works.

I honestly believe a high fat diet is more muscle sparing than a high protein diet.

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