Diet - Loosing Muscles

Z

zakriedieh

0
Hi

I am new to this forum and am not sure if am posting on the right channel, but your help is really appreciated.

I have started a 1,500 calorie diet based on a company that will give u 5 meals a day (health watchers) and that was a month ago.

I have decided to regain my fitness, and since then I am dieting with these guys, working out - cardio - weight lifting - and martial arts sessions.

my height is 162 and my weight dropped from 97kg to 92 kg in 1 month.

the issue is i don't look very fat as i have a huge muscle built
Muscles and bones: 60 kg
Fat: 32 kg

now since i started training daily (alone no trainer) i did my body analysis with the health watchers and apparently i lost 2 kg of muscles and 3 kilo of fat and little bit of water.

i thought i am doing the right thing but why the loss of muscles? is there something wrong am doing.

your input is highly appreciated.

Thanks
 
How serious is the weight lifting? You should be lifting weights as if you're trying to get stronger... best way to do this is to actually try to get stronger even as you lose weight.

How much protein are you consuming each day? In a 1500kcal diet, pretty much half of that energy should be coming from protein. You should be consuming ~2g protein/kg bodyweight/day, so about 180g protein daily. That's about 700-800kcal in protein.
 
Hi there,

Firstly I would reassess your energy needs 1500 may be to little for your daily needs. A safe calorie reduction is 15-20%. Second you energy needs should come from 15% protein 30% fat and 65% Carbs.
Your protein intake should be around 60-70 grams per day. If you consumed more than 180g as suggested above serious risks may arise (i.e. cancer). Please take care and always ask your health professional if your arent sure.

To me the main cause of muscle loss is a combination or poor nutrition and the level of resistance training.

Please don't hesitate to ask me more questions. Also I advise you to go to fitday.com this will help you alot and its free.

Good luck
 
even though you are 5'3", my best guess is that you still need more calories...or at least more protein and fewer carbs.

also when weight training to shed fat...LIFT HEAVY, for lower rep ranges. high reps/low weight is a crappy plan for fat loss, but that mantra has tainted the knowledge of 'average people' for decades.

On a calorie deficit your body will burn fat and muscle unless you give it a reason to hold on to the muscle (ie heavy weights)
 
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