BF loss vs LBM loss

[Kaliman91]

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 actually gaining LBM while walking the first few weeks.
It 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 have been doing this on an empty stomach. I just cant stand doing my cardio in a gym in the dark all alone.It is just too boring. I have a key to the place but not all the lights can turn on just a few untill the place opens and I cant get my heart rate up just walking outside.
Maybe having a whey shake and maybe some EFA's will help me continue running and keep me from losing LBM.
Is there an exceptable amount of LBM loss.Or could i tighten this up more?
Any suggestions?

[Turbos10]

Even if you dont add a shake before your run, I would at the very least get a good BCAA like to take before your run and possibly during if possible. Many companys make BCAA powder you can mix and carry in a shaker. Fasted cardio is very effective, but also very catabolic if you don't do something to prevent it.

[JonesersRX7]

Read this thread: http://anabolicminds.com/forum/fat-l...cardio+morning begging to end.

Be particularly aware of the posts by Bobo.

[Kaliman91]

Yeah i have read that thread a few times. That thread is why i began low intensity cardio in Oct when i began to diet down.
But i guess what i am asking is if i decide to continue running what is the best thing i can do to prevent LBM loss.
Keep in mind i jog pretty slow and i try and keep my HR around 150-155. When i was just walking on a treadmill i was keeping my HR around 140-145.
I am just enjoying the jogging more then the treadmill.
So maybe bumping my cals up maybe another 200-300 each day in the form of a pre cardio shake with some EFA's gonna help at all? Or am i just gonna have to "man up" and get back to the treadmill and deal with it.

[JonesersRX7]

If your goal is to preserve LBM and lose body fat.

Stick to the treadmill and keep heart rate around 150-165.

Man up!!!!

[JonesersRX7]

And I would limit fat intake regardless what time of cardio I would be doing.

[Kaliman91]

Man up!!!!

LOL! Yeah i figured that was the best option. Walking on a treadmill is like a swift .

Thanks Jones

[scott72]

Yo Kali wut up bro? I see you've continued on since the phony contest. Nice job on the bodyfat reduction! Keep it up!!

[Kaliman91]

Yo Kali wut up bro? I see you've continued on since the phony contest. Nice job on the bodyfat reduction! Keep it up!!

Hey brudda!
That "other" place has been dead as hell. I have checked in a few times and most of the thread i started are still on the front pages on each of the forums.Pretty sad

Yeah i am still going.Sittin on about 200-221 down from 255 in mid Oct.
I have been running a test log on another site for Designer Supplements.

What you been up to bud?

[scott72]

Hey brudda!
That "other" place has been dead as hell. I have checked in a few times and most of the thread i started are still on the front pages on each of the forums.Pretty sad

Yeah i am still going.Sittin on about 200-221 down from 255 in mid Oct.
I have been running a test log on another site for Designer Supplements.

What you been up to bud?

Yeah I check the site every now and then, but I don't post. I just can't go back after what happened.

Anyway, I've been pretty busy lately with classes and work. I'm currently toying around with the 2 week bulk, 2 week cut diet. It's been getting some good reviews lately. I'm just finishing up the 2nd week of my cut, but I may have slightly damaged my rotator cuff doing weighted dips. I'm not doing any upper body this week so I can rest it. It feels a lot better today.

I'm still around 170, right where I was after the contest, and still shootin for abs this summer. I finally got my amp samples in the other day, can't wait to try it tonight when I play basketball.

How much weight are you tryin to lose yet?

[Kaliman91]

Well i would like to get to 12-15% bf before my wedding in May.So i would think this means i need to get around 200-205 or so. But i dont wanna drop my LBM below 175lbs while doing this so i have some work ahead of me.
Cutting back on the cardio alittle and changing my cardio routine should help.
I have also been told i should take some BCAA's(Xtend) before my morning cardio and this should help keep LBM.

[scott72]

Well i would like to get to 12-15% bf before my wedding in May.So i would think this means i need to get around 200-205 or so. But i dont wanna drop my LBM below 175lbs while doing this so i have some work ahead of me.
Cutting back on the cardio alittle and changing my cardio routine should help.
I have also been told i should take some BCAA's(Xtend) before my morning cardio and this should help keep LBM.

Yeah that sounds good. I'd continue the low intensity in the morning and post strength training. On non lifting days, I'd go high intensity. This usually works well for me. Is the diet looking good?

[Kaliman91]

Yeah that sounds good. I'd continue the low intensity in the morning and post strength training. On non lifting days, I'd go high intensity. This usually works well for me. Is the diet looking good?

Yeah some ol same ol.I have been keeping track of all of it on that other site.
I am just being told my cardio is gonna be my down fall.
It is working well right now. Although afcoarse it could be better.....losing 13lba 10 of it bf and 3 of it LBM.

SO i am kinda tryin to find a way to slow down the loss of LBM and continue doing my jogging in the AM.
I have been told to try Guerilla Cardio or some type of HIIT in the morning.So this might be an option. Either way i am gonna cut back the cardio alittle from 6 days a week to 3-4. And maybe shorten my sessions from 40-50 minutes to 20-30 with higher intensity. And then maybe on longer session 40-50 on a weekend.
I will try this the rest of this week and next and then do another bf reading and see how it goes.

[NPursuit]

Aww how sweet, an SC reunion. What's up Scott?

[scott72]

Sounds good bro, keep up the good work. Hope to see ya around here a bit more.

Yeah some ol same ol.I have been keeping track of all of it on that other site.
I am just being told my cardio is gonna be my down fall.
It is working well right now. Although afcoarse it could be better.....losing 13lba 10 of it bf and 3 of it LBM.

SO i am kinda tryin to find a way to slow down the loss of LBM and continue doing my jogging in the AM.
I have been told to try Guerilla Cardio or some type of HIIT in the morning.So this might be an option. Either way i am gonna cut back the cardio alittle from 6 days a week to 3-4. And maybe shorten my sessions from 40-50 minutes to 20-30 with higher intensity. And then maybe on longer session 40-50 on a weekend.
I will try this the rest of this week and next and then do another bf reading and see how it goes.

[scott72]

Aww how sweet, an SC reunion. What's up Scott?

Hey NP, nothing too much goin on here, just trying to get thru some hopefully minor injuries. I miss some of you guys on the other site, but I'm sure you can understand why I've stayed away.

[NPursuit]

Hey NP, nothing too much goin on here, just trying to get thru some hopefully minor injuries. I miss some of you guys on the other site, but I'm sure you can understand why I've stayed away.

I completely understand.

[Kaliman91]

Aww how sweet, an SC reunion. What's up Scott?

Anyone ever tell you that you're gay?

What up NP?
Hows the fetus doin?

Yeah i always come here i normally dont post much though.

[NPursuit]

Anyone ever tell you that you're gay?

What up NP?
Hows the fetus doin?

Yeah i always come here i normally dont post much though.

Only you big boy!
The fetus? That's just wrong. My baby boy is doing great.

[scott72]

Only you big boy!
The fetus? That's just wrong. My baby boy is doing great.

Congrats on your new baby boy NP!! Is he keepin you up at night?