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6/2/14 8:59 A

Congratulations on adding strength training to your workout plan.

The info you have received from your fitness instructor "to eat 1/2 your weight in protein" is a close "estimate" of protein need for most people. However, it does not take into account if one is at a healthy weight or trying to achieve a healthy weight. Your goal is to build muscle with your workout and to consume enough protein to build, repair and maintain your muscle mass.

To get a more accurate assessment of protein need, you should be using a "healthy weight" in your calculation. You don't need extra protein because of the extra body fat that you have right now. So if a healthy weight for you would be 150 pounds, then 75 grams of protein would be an easy way to calculate need.

For the majority of our Sparkpeople members, the protein range given by their Sparkpeople program will also meet your need. This would be true for your situation as well.

Your SP Registered Dietitian

FORMOTHER SparkPoints: (48,271)
Fitness Minutes: (41,158)
Posts: 642
6/1/14 1:55 P

SP has my range from 60-136 in protein. I am trying to eat between 90-100 daily. I am doing strength training 3 days a week and cardio 3 days a week resting my body on Sundays.

MOTIVATED@LAST Posts: 15,428
6/1/14 6:42 A

Without strength training, up to 25% of your weight loss can come from lost muscle rather than fat. So if you have lost a lot of weight, it is not surprising that you will have lost some muscle as well.

While you can maintain existing muscle while losing weight through a program of ST, it is difficult to add muscle while running a calorie deficit, as the body tends to burn protein for energy rather than creating new muscle tissue.

Most bodybuilders deal with this through alternating cycles of 'cutting' (running a calorie deficit to lose fat) and 'building' (a calorie surplus to add muscle).

As for strength training, lift heavy - aim at a weight heavy enough to fatigue your muscles in 12 reps or less (preferrably even 4-8 reps).


TACDGB Posts: 6,136
5/31/14 6:19 P

I was told to eat 1 gram of protein per pound of what you weigh. that is if you are building serious muscles. I eat that as serious muscles is my goal.

SPARK_COACH_JEN Posts: 65,287
5/31/14 2:17 P

You should be fine to eat in the protein range that your SP program suggests. What range does your program give you?

Coach Jen

FORMOTHER SparkPoints: (48,271)
Fitness Minutes: (41,158)
Posts: 642
5/31/14 9:08 A

I am at the age that I want to lose weight without losing anymore muscle so I have added a strength training class into my program three days a week and cardio exercise 3 days a week. I have added high protein foods into my diet and lowered my calories. My fitness instructor made the comment that a person needs to eat 1/2 their weigh in protein. I am taking Advocare catalyst before my workout and drinking one high protein meal replacement shake after my workouts. So if a person weighs 170 pounds should they consume a minimum of 85 grams of protein daily?

MPLANE37 SparkPoints: (78,127)
Fitness Minutes: (74,306)
Posts: 2,170
1/26/14 8:34 A

Losing body weight while gaining muscle is not common. What is far more common is gaining both muscle and fat, but if you manage the caloric surplus carefully, you can gain more muscle than fat. Essentially this is a two step process: (1) you eat and do challenging strength training to gain muscle, (2) because you also gain fat at the same time, you eat at a caloric deficiency and do some cardio to burn away the fat, all the while still doing challenging strength training to keep the muscle. A good program is outlined in the book "burn the fat feed the muscle" (google it!).

SPARK_COACH_JEN Posts: 65,287
1/25/14 8:49 P

Congrats on your weight loss! Here's an article about building muscle you might find helpful:

Did you do any strength training while losing the weight? Are you currently strength training?

Building muscle requires a calorie surplus, so you will probably need to eat above your maintenance range. How many calories are you currently consuming per day? Building muscle is a very slow process. A challenging weight lifting program, combined with the right diet will help you work toward that goal.

There's no way to target fat loss to specific areas of the body. As you lose fat and gain muscle, hopefully you will find that the fat goes away from those areas where you carry excess.

Coach Jen

TACDGB Posts: 6,136
1/25/14 6:37 P

there are lots of articles on that could help you. nice work on the weight loss.

KENDILYNN SparkPoints: (22,924)
Fitness Minutes: (24,670)
Posts: 2,738
1/25/14 1:10 P

Congratulations on reaching your goal weight. I think it's a great idea to set a new goal (increasing lean mass/lowering body fat percentage), but in order to focus on that goal you have to stop focusing so much on the number on the scale. By changing your work out, you might initially lose a bit more, and after a year of strength training you might weigh 10 lbs more than you do now but wear a smaller size. Would that be so bad?

I'm not an expert, so I can't suggest a work out/eating plan for you, but others here can. It wouldn't be a bad idea to see about talking a registered dietician and possibly a personal trainer (but don't get diet advice from the trainer!) Best of luck.

1/25/14 11:22 A

I have lost a lot of weight over the past few years and am at a weight that I am happy with now. The problem is my body hasn't changed much in the process. I went to a doctor who tested my body fat/muscle etc and found that my body fat is really high and my muscle is low. I have had some autoimmune issues for many years which is why she said it's likely the ratio is so off.

Is it possible to lower my body fat and gain muscle without losing weight (or gaining)? How can I do this? What kind of eating, strength and cardio routine would help with this? I have been exercising consistently for years but the intensity hasn't been very high because of exhaustion. I do have more energy now and want to see what I can do to change my body.

I also have pockets of fat specifically above my elbows and knees that haven't gone away despite losing weight and being at a very healthy weight. Does anyone know reasons for these? Is it because of a high body fat percentage or health issues? Will building muscle get rid of them?

I would love any and all advice and am able to provide any more information if needed. Thank you so much!!!!!

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