I'm losing muscle mass :(

**KMonte85** · 10-26-2011 02:32 PM

So I'm doing this fitness program thingy at work - kind of a "biggest loser" type program, but more geared towards improving body composition and nutrition vs. straight up weight loss.

We're 6 weeks in and I thought I was doing GREAT! The scale told me I lost 8 lbs - which is awesome

BUT - Of that 8 pounds, 5 was fat and 3 lbs was muscle. I don't know why the heck I'm losing muscle mass!!?!?

I do a good mix of cardio interval training, circuits, and weight lifting. Typically, I work out 7 hours a week, give or take 30 minutes, and this is an increase of 3 hours since the program started 6 weeks ago. Of that 7 hours, 3 hours is spent doing weight lifting at a challenging weight where I'm struggling by the 3rd set. I THINK I am getting adequate protein to build up the muscle tissues I'm breaking down in my workouts... I strive for 4-6 oz of lean protein mixed with a low glycemic index carbohydrate 3x's a day.

Any ideas what the issue might be? I'm tempted to just blame their stupid scale, but it's a $3000 fancy machine so I'm thinking the problem is me and not the technology. The nutritionist told me to eat more vegetables. I'm already eating 6 cups of veggies a day. I don't see how my diet could contribute to losing a 1/2 lb of muscle weekly.

Any ideas from the worker outers here on WH? I'm not trying to be a muscley bohemoth of a woman, but I do understand how important maintaining or building muscle mass is to my metabolism as well as just my general health... and I'm worried that it's going in the WRONG direction.

**LanaBear** · 10-26-2011 02:55 PM

I would say increase the protein but I'm by no means an expert. How many grams of protein are you getting a day? According to the calculators and nutritionist, I should be getting about 110 grams per day. I don't get that much, but I get about 80 grams or so.

Also, after you work out, are you doing a protein supplement? Either a protein drink, shake or bar... I make sure to get about 20 grams of protein post workout to help with muscle recovery. Just a thought...

**KMonte85** · 10-27-2011 06:25 AM

I do use whey protein during/after intense workouts, but not very religiously... more like when I remember to throw a scoop or 2 in my waterbottle. Might need to get better at that. Probably for someone like me, I might need upwards of 24oz of lean protein in a day, instead of 12-18oz. I'm not sure what that is in grams... the oz to gram metric is 1oz = about 28.3 grams... So if I'm eating 12-18 oz a day that's roughly 340-510 grams? Holy canola - that conversion doesn't seem right! LOL!

I set up a time with the nutrition lady and the trainer to figure out what the deal is. I have a feeling it's probably the protein as well, or just not getting enough calories in general for the amount I work out - so my awesome body is eating up my muscle for energy. I'm just a little irritated with myself (and with them, in all honesty) that it's taken this long to realize I'm losing muscle at a pretty fast rate according to their tanita scale. The whole time I'm thinking I'm losing just fat.. my clothes are feeling loose and I'm getting stronger/more endurance in my exercise.. had no clue.

**LanaBear** · 10-27-2011 09:24 AM

I can't remember exactly how the protein measurement is figured in the foods, but with different meats you have different amounts of protein. For example, 20 grams of turkey protein weighs less than 20 grams of steak protein. Make sense? From what I remember, the "rough estimate" is 1 oz of meat equals about 7 grams of protein, give or take a few.

I know the ones below, just from tracking my food for a few years.

4 oz measurements for all.
Chicken Breast - 22 grams
Turkey Breast - 26 grams
Pork Loin - 16 grams
Hamburger Patty - 20 grams
Salmon - 30 grams
Sirloin Steak - 24 grams

**Crystalblue** · 10-28-2011 08:58 AM

Just out of curiosity, how did you find out you were losing muscle mass?

**KMonte85** · 10-28-2011 09:14 AM

They have a professional tanita scale at work that shows the measurement. It's one of those scales you stand on barefoot and it shoots an electric current through one leg across your pelvis and down the other leg, and measures how the current reacts to your body. That's how the fat mass/muscle mass/ water/ bone mass gets figured out.

**Crystalblue** · 10-28-2011 09:17 AM

Wow! That's fancy. Lol.

**KMonte85** · 10-28-2011 09:20 AM

Yeah, I googled the thing and it's almost $3000 to buy. I'm surprised they even allow anyone near it, let alone the 100 or so of us who use it regularly!

I know they aren't as accurate as some measurements, but they're pretty close. That's why I was so sad about the muscle loss, because it's probably true so I can't blame a carppy scale. lol One of my mental goals was to increase muscle mass and decrease fat mass... well they BOTH went down, so I'm not happy!!

**Crystalblue** · 10-28-2011 10:05 AM

At least you didn't decrease muscle mass while increasing fat. Lol. You must be giving yourself a real workout for that to happen. Are you planning on increasing the protein? Let us know if that fixes the problem.

**KMonte85** · 10-28-2011 10:31 AM

You've got a point there CB!

Definitely going to make some changes with my protein and WHERE I'm getting my protein from, relying more on animal products than beans, nuts and legumes like I have been doing. I've heard from some pro's that this could help.