Fat loss with limited muscle loss? - Exercise & Fitness Message Board

Drag64SS · 01-19-2005, 04:38 PM

I'm currently 5'10" 253 lbs. (was 265 lbs. on 12/29) I am trying to lose weight and have drastically changed my eating habits and am currently walking 2 miles in the morning and 2 miles in the evening. What is the best way for me to continue fat loss and not deprive my muscles. I have a pretty large frame and although things point to my ideal weight as 160 or so, I believe my ideal weight, taking muscle into account as closer to 185 or 190. Will I have to endure considerable muscle loss during my fat loss and then rebuild..... any suggestions, or ideas would be helpful

phillydude · 01-20-2005, 07:34 AM

I don't think you are doing any "damage" with your current program. Your weight loss (about 12lbs in 4 weeks if I read your post correctly) is not drastic, and well within expectations of someone who has made dietary changes and started a moderate exercise program.

If you can post up some idea of what you generally eat in a given day, and what your current daily calorie intake is, that would give us a better handle on what you are doing and what kind of results you can achieve.

I wouldn't worry about muscle loss right now... focus on losing weight in a sensible manner, and if at some point in a few months you feel like you really need to build muscle, then start planning for how you can accomplish this.

Congratulations on your success so far... keep at it and you will reach your goals.

Drag64SS · 01-20-2005, 08:20 AM

I'm figuring my daily calorie intake is somewhere between 1200 and 1500 calories. Honeynut cheerios and a banana for breakfast, an apple for a snack, granola bar and cottage cheese for lunch, and then varied things for dinner, chicken stirfry, shrimp stirfry, eggplant parmigiana- just some things I've had. I do have another question, too...yesterday and today I've been experiencing some cramping in my calf muscles, which at my weight and walking 4 miles a day through hills, I should've expected.... should I be giving my legs rest occassionally or is it OK to continue this on a 7-day schedule?? Thanks for the support!!

ChappyBoy · 01-20-2005, 08:49 AM

Wow- calories are way low and some of the food choices could be better, to sustain muscle. As far as the calf cramping, its probably the hills, keep the water intake high and you can do 7 days a week but even G*d had a day of rest.

Check some of the posts from "Naxis" for great diet advice. she has recently post many good replies on diet basics.

phillydude · 01-20-2005, 09:44 AM

I agree that you are most likely not eating enough right now... but given the current amount you are "overweight" it's probably fine for the short term. You are certainly getting results now, but eventually your body will want more food. Get a notepad and write down everything you eat next week (Monday-Friday). Include beverages and as much information about the food as you can: calories, carbs, protein, fats, sodium, etc. Also write down what time you ate it. Armed with this kind of information, you can REALLY pinpoint some trouble spots and see where you can make improvements.

Stick with the walking. Stretching before and after you walk will help. Search on the internet for specific leg stretches if you need help with that.