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  1. #1
    walthemuss is offline New Member
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    losing muscle!!!

    i am in the 12 week sculpt down phase, my nutritionist has
    prescribed 1800 cals per day comprising 6 meals of 300 cals ea
    (150gm lean meat, 200gm sweet potato or 1/2 cup rice, 2 cups veg)
    bodyfat 14% bmr 1850
    my first week shows i lost 800gms muscle and bodyfat increased 1%
    total weight dropped from 88kg to 86.8
    WTF

  2. #2
    JinNtonic's Avatar
    JinNtonic is offline Member
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    Your in the right section. Just need to read it now...

  3. #3
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Doesnt sound like enough calories to me but cant say without knowing your LBM. Keep in mind if your carbs were cut you probably lost some water weight which will register as a loss muscle too. Maybe ride it out for a few weeks and see how it goes. If the person helping you is truly a nutritionist they probably know more than 99% of the members on this site.

  4. #4
    eatrainrest's Avatar
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    Quote Originally Posted by FireGuy1 View Post
    Doesnt sound like enough calories to me but cant say without knowing your LBM. Keep in mind if your carbs were cut you probably lost some water weight which will register as a loss muscle too. Maybe ride it out for a few weeks and see how it goes. If the person helping you is truly a nutritionist they probably know more than 99% of the members on this site.
    i would hope so! lol

  5. #5
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    ^^Hence why I said "if". Lots of people claim to be nutritionist but very few actually are. I looked into it and couldnt believe the amount of schooling and relatively low pay that went with it.

  6. #6
    jamyjamjr is offline Banned
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    yeaaaa... how about we try this our way??

    i doubt your guy was a sports nutritionist...

    follow the directions on my sticky.. we'll fix ya right up!

    ill tell u off the bat, your starving yourself, i bet your gonna need at least 800-100kcal more a day..

    Welcome to the diet forum....

    please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

    you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

    once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


    But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
    please include macros

    MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
    you can use fitday . com to help you our with this... be as detailed and specific as possible

    please include the time of when u eat and the time of your workout

    also tell me what your workout reg is...



    BMR formula


    BMR (men and women) = 370 + (21.6 X lean mass in kg)



    in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

    if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

    if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

    Total weight x bf in decimel form = total bf weight

    Total weight - total bf weight = total lean body mass

    if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

    for example..

    i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

    275 - 38.5 = 236.5lbs lean body weight

    236.5 / 2.2 = 107.5 lean mass in kg

    370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

    TDEE

    Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

    you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



    Once you have your TDEE, i need you to watch these videos

    Milos Sarcev "Secret of the Pro's" on Nutrition

    http://forums.steroid.com/showthread.php?t=323516

    this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

    it's also very informative as to how dieting works and what you need to be doing..


    once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
    please include macros and times just as before...


    try to remember that dieting is not an overnight thing.. it takes time and patience....

  7. #7
    walthemuss is offline New Member
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    jamy thanks heaps dude, my mind is spinning after all that but i will
    get all that info together, i have details so far from a bio-impedence unit at university
    that gives following info BMR = 1953 weight 87.8kg height 176cm muscle mass 42.4kg body fat mass 14.5kg total body water 53.8kg body fat % 16.5
    body mass index (kg/m2) 28.3 fat free mass 73.3kg
    sorry about the metric...

  8. #8
    jamyjamjr is offline Banned
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    np.. that works great...

    what do you do for a living, and what does your workout reg look like??

  9. #9
    walthemuss is offline New Member
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    office job, workout goes like this usually:
    mon chest and bi's
    tue back & tris
    wed legs
    thu shoulders
    fri rest
    sat abs calves (again) hams (again)
    sun rest

    diet is pretty clean year round but i get strict 12 weeks out

  10. #10
    ExtremeDude's Avatar
    ExtremeDude is offline New Member
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    I don't think you can read too much into the first weeks results, it normally takes 2-3 weeks for the body to adjust.

    Post your FULL diet so that jamyjamjr can help you.

  11. #11
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    Quote Originally Posted by walthemuss View Post
    office job, workout goes like this usually:
    mon chest and bi's
    tue back & tris
    wed legs
    thu shoulders
    fri rest
    sat abs calves (again) hams (again)
    sun rest

    diet is pretty clean year round but i get strict 12 weeks out
    personally on this split i would either make wednesday a rest day or thursday a rest day, the reason being you are hitting a huge amount of muscle your first three days so i would space it out to give your body more time to recover, i like 3on 1 off or 2on 1off personally, but that's JMHO

  12. #12
    eatrainrest's Avatar
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    Quote Originally Posted by Phate View Post
    personally on this split i would either make wednesday a rest day or thursday a rest day, the reason being you are hitting a huge amount of muscle your first three days so i would space it out to give your body more time to recover, i like 3on 1 off or 2on 1off personally, but that's JMHO
    absolutley right... my favorite is 4 day split or ill run a 3 on one off

  13. #13
    walthemuss is offline New Member
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    thanks will take all that on board.
    current full diet is as follows
    7.30am 1/2 cup oats 1/2 cup peaches made with water, protein shake with water
    10.30am 150gm lean meat, 200gm sweet potato, 2 cups steamed veg
    1.30pm ditto
    4.30pm ditto
    5.30 train
    8.00pm ditto
    10.30pm protein shake with water

  14. #14
    jamyjamjr is offline Banned
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    Quote Originally Posted by walthemuss View Post
    thanks will take all that on board.
    current full diet is as follows
    7.30am 1/2 cup oats 1/2 cup peaches made with water, protein shake with water
    10.30am 150gm lean meat, 200gm sweet potato, 2 cups steamed veg
    1.30pm ditto
    4.30pm ditto
    5.30 train
    8.00pm ditto
    10.30pm protein shake with water
    how about some macros???

  15. #15
    walthemuss is offline New Member
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    coming up i'm away from my info today

  16. #16
    walthemuss is offline New Member
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    ok jamy
    6 meals per above
    1. 33 grams protein 1/2 cup oats in water with peaches total 275cals
    2. 30 grams protein Fish/Chicken/lean steak (165cals) 200 grams sweet potato (140cal) 1 cup veg
    3. same
    4. same add tblsp peanut butter (80cals)
    5. same
    6. protein shake with 1 cup berries (180cal) + 2 ricecakes with 2 tsp nut butter
    hope this is sufficient info?...

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