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Is it normal to decrease body fat, and also lose muscle mass?
Posted on 8/8/24 at 1:24 pm
Posted on 8/8/24 at 1:24 pm
Did an InBody scan today at my CF gym. Last scan was done around six weeks ago. My last scan had me at 10.3% BF with a 97.4 muscle mass. On that scan, that was a decrease in BF, with a slight increase in muscle mass.
Now, fast forward to today when I did a scan. I lost five lbs in overall weight, a reduction in BF to 8.9%, but my muscle mass decreased from 97.4 to 96.1.
On workout days, I consume about 2400 cals, and about 2000 cals on non-workout days.
My splits are as follows:
Workout days:
260g carbs
190g protein
71g fat
Rest days:
180g carbs
190g protein
79g fat
I'm sort of at a point now where I kinda want to slow down/stop my fat loss, and put on a tad bit more muscle. Is it gonna be hard to do that in a non A/C CrossFit environment in the heat of summer? Should I possibly just wait until Winter and bulk a little possibly?
Now, fast forward to today when I did a scan. I lost five lbs in overall weight, a reduction in BF to 8.9%, but my muscle mass decreased from 97.4 to 96.1.
On workout days, I consume about 2400 cals, and about 2000 cals on non-workout days.
My splits are as follows:
Workout days:
260g carbs
190g protein
71g fat
Rest days:
180g carbs
190g protein
79g fat
I'm sort of at a point now where I kinda want to slow down/stop my fat loss, and put on a tad bit more muscle. Is it gonna be hard to do that in a non A/C CrossFit environment in the heat of summer? Should I possibly just wait until Winter and bulk a little possibly?
3
Posted on 8/8/24 at 1:33 pm to Arkapigdiesel
It's extremely tough to maintain lean muscle mass in a caloric deficit.
What's your body weight? I'd try to add more lean protein into your diet and bring it closer to 230-250g per day.
What's your body weight? I'd try to add more lean protein into your diet and bring it closer to 230-250g per day.
Posted on 8/8/24 at 1:45 pm to LSUAlum2001
Body weight is 182 lbs. I use the Macrostax app and am currently on the maintenance plan. Problem is, a lot of the time I intentionally miss my carb and fat goals, but I ALWAYS hit my protein numbers.
I think I might try the Phase I on a muscle build to see what it does. Regardless, I think I need to up my protein intake.
I think I might try the Phase I on a muscle build to see what it does. Regardless, I think I need to up my protein intake.
Posted on 8/8/24 at 2:24 pm to Arkapigdiesel
quote:
I think I might try the Phase I on a muscle build to see what it does. Regardless, I think I need to up my protein intake.
yea up your protein and make sure you hit overall calorie goals and you can add some.
Posted on 8/8/24 at 2:47 pm to Arkapigdiesel
You’re below 9% BF, why would you go lower? Honestly, most CF athletes aren’t much lower than that. You need the calories to perform. You need to determine if your goal is to get to 6%bf or compete in CF. Those goals are kind of mutually exclusive.
Posted on 8/8/24 at 3:07 pm to BigPerm30
quote:
You’re below 9% BF, why would you go lower?
I don't want to go lower. I've already adjusted some things. My new goals:
Workout days:
2650 cals
207g protein
280g carbs
78g fat
Rest days:
2386 cals
207g protein
196g carbs
86g fat
Starting today, I'll begin this (still on a maintenance cycle), BUT I'm gonna try to hit my macro splits on everything and not just protein.
Posted on 8/9/24 at 9:36 am to Arkapigdiesel
Short answer, yes.
Assuming these scans are completely accurate(they arent), The body is complex in its adaptations and always moving towards efficiency towards the stimulus it gets.
You can get stronger, lose fat and muscle. The "lost muscle" is less fluid retained most likely. I read your next response, it seems you are already on the right track. I dont have a perfect answer other than do a little trial and error with the diet.
Assuming these scans are completely accurate(they arent), The body is complex in its adaptations and always moving towards efficiency towards the stimulus it gets.
You can get stronger, lose fat and muscle. The "lost muscle" is less fluid retained most likely. I read your next response, it seems you are already on the right track. I dont have a perfect answer other than do a little trial and error with the diet.
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