I just hit my initial goal of losing 20 lbs. and did it in 64 days.
When I started on April 23, my LBM was 135, according to my scale. This morning, I'm down 20.6 pounds (down to 166.9 from 187.5) but my LBM is now 127. Is an 8 pound loss of LBM normal for a 20 pound total weight loss? Something seems off to me.
Your scale bf% reader is not that accurate. It is highly effected by hydration. And it has a greater propensity to error the lower your actual body fat %. Are you just as strong or stronger than when you started? If so, it is highly unlikely that you lost LBM. If you don't know, now would be a good time to get in the gym.
When losing weight, the two most important things to do to maintain LBM is to 1) eat enough protein and 2) maintain muscle mass through strength training.
1) Consume 1 gram of protein per LBM goal. If you want 130 pounds of LBM, consume 130 grams of protein per day.
2) Your body is smarter than you. If you tell it to lose weight, it will lose weight; BUT, you are reducing your caloric intake. Your body takes this as a signal to reduce caloric maintenance. Muscle has a high metabolic cost. So your body will lose muscle mass UNLESS you give your body a compelling reason to keep it. Strength training 2-3 days per week will maintain your muscle mass. You measure this by establishing bench marks in your major lifts (Squat, Deadlift, Bench, OHP, BB Row) and maintaining through out the weight loss period.
Are my ratios correct? 3 Answers