BF loss vs LBM loss
- 02-07-2006, 12:35 PM
BF loss vs LBM loss
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.
BW 233 -2lbs
BF% 22.9 -.5bf%
BF 53.4 - 1.35lbs
LBM 179.6 +.35lbs
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
BW 226 -8lbs
BF% 21.4 -2.0bf%
BF 48.4 -6.35lbs
LBM 177.6 -1.9lbs
BW 223 -11lbs
BF% 20.7 -2.7%bf
BF 46.2 -8.55lbs
LBM 176.8 -2.45lbs
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?
- 02-07-2006, 12:46 PM
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.
- 02-07-2006, 01:08 PM
02-07-2006, 02:44 PM
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.
02-07-2006, 03:21 PM
If your goal is to preserve LBM and lose body fat.
Stick to the treadmill and keep heart rate around 150-165.
02-07-2006, 03:23 PM
02-07-2006, 05:22 PM
Originally Posted by JonesersRX7
LOL! Yeah i figured that was the best option. Walking on a treadmill is like a swift .
02-07-2006, 10:45 PM
Yo Kali wut up bro? I see you've continued on since the phony contest. Nice job on the bodyfat reduction! Keep it up!!
02-08-2006, 09:48 AM
Hey brudda!Originally Posted by scott72
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?
02-08-2006, 10:43 AM
Yeah I check the site every now and then, but I don't post. I just can't go back after what happened.Originally Posted by Kaliman91
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?
02-08-2006, 12:19 PM
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.
02-08-2006, 01:55 PM
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?Originally Posted by Kaliman91
02-08-2006, 07:11 PM
Yeah some ol same ol.I have been keeping track of all of it on that other site.Originally Posted by scott72
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.
02-08-2006, 07:45 PM
02-08-2006, 11:54 PM
Sounds good bro, keep up the good work. Hope to see ya around here a bit more.
Originally Posted by Kaliman91
02-08-2006, 11:56 PM
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.Originally Posted by NPursuit
02-09-2006, 08:10 AM
02-09-2006, 09:04 AM
Originally Posted by 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.
02-11-2006, 10:07 AM
Only you big boy!Originally Posted by Kaliman91
The fetus? That's just wrong. My baby boy is doing great.
02-11-2006, 11:41 AM
02-11-2006, 02:59 PM
02-11-2006, 06:27 PM
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