losing muscle!!!

[walthemuss]

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

[JinNtonic]

Your in the right section. Just need to read it now...

[FireGuy]

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.

[eatrainrest]

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

[FireGuy]

^^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.

[jamyjamjr]

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....

[walthemuss]

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...

[jamyjamjr]

np.. that works great...

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

[walthemuss]

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

[ExtremeDude]

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.

[Phate]

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

[eatrainrest]

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

[walthemuss]

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

[jamyjamjr]

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???

[walthemuss]

coming up i'm away from my info today

[walthemuss]

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?...