simple diet related question

[pupeye]

In many posts relating to diet people list how much they are eating; ex: 8 oz. chicken. Or a sample diet plan will list it as meal 1. 8 oz chicken...

Is this measurement taken before or after cooking?


How does one know if they are losing muscle mass on a diet? If they are, how can it be corrected?

 

[hotttsauce]

In many posts relating to diet people list how much they are eating; ex: 8 oz. chicken. Or a sample diet plan will list it as meal 1. 8 oz chicken...

Is this measurement taken before or after cooking?


How does one know if they are losing muscle mass on a diet? If they are, how can it be corrected?

I measure after cooking. One thing you can do to monitor your msucle is get your bf reg. tested, take measurements, get your body water index tested and keep notes other than that, keep a close eye on the mirror!

 

[oldfella]

Since fat does take time to metabolise you can watch your weight. Sudden drops in weight can equate to muscle mass loss. if you are losing more than 2.5 to 3 lbs of weight a week I would keep an eye on that! Yes you will olose water as well but you do not want to diet off muscle, take to long to add only to waste it away on a poor diet!!

 

[Queefer]

If your lifts get alot weaker, you may be losing musclemass.

 

[inoverdrive]

I measure after cooking. One thing you can do to monitor your msucle is get your bf reg. tested, take measurements, get your body water index tested and keep notes other than that, keep a close eye on the mirror!

I think this is the best way along with everyone else.

 

[Mr_Magoo]

In many posts relating to diet people list how much they are eating; ex: 8 oz. chicken. Or a sample diet plan will list it as meal 1. 8 oz chicken...

Is this measurement taken before or after cooking?


How does one know if they are losing muscle mass on a diet? If they are, how can it be corrected?

the nutritional facts for 8 oz of chicken are before it is cooked but based on ur post it seems based u r rather new to either nutrition and/or training, so what is ur history in terms of training and nutrition?

 

[pupeye]

31 yrs old been training since teens. Nutrition was never a strong point as i just always ate whatever whenever. Now I am trying to lose some fat that I gained while "bulking" and need to be more precise with my diet.

I am following Palumbo's diet. His basic outline calls for 1.5g Pro /lb and .5-.65g Fat / lb. No direct source of carbs. According to this outline I (187lbs) would need 280g protein and 121 g fat per day. OR 47 P and 20 F per meal. 2209 calories. (+ indirect carbs) I used the upper range for fat .65, though i am actually taking in more, in the form of nuts. Up to 30g per meal.

Ive been doing this and in 4 weeks I dropped 15 lbs. Most of my lifts have dropped a few reps. So I think i am losing muscle. From what I read most people experience increased energy and their lifts get stronger. Not so for me, so I am a bit puzzled. Should i increase my calorie intake. I have been hungrier while doing this diet, while I've read people feel full and not hungry
on this diet. It seems everything is opposite for me.

Did drop my waist from 34 to 31 inches and becoming more vascular.

 

[oldfella]

31 yrs old been training since teens. Nutrition was never a strong point as i just always ate whatever whenever. Now I am trying to lose some fat that I gained while "bulking" and need to be more precise with my diet.

I am following Palumbo's diet. His basic outline calls for 1.5g Pro /lb and .5-.65g Fat / lb. No direct source of carbs. According to this outline I (187lbs) would need 280g protein and 121 g fat per day. OR 47 P and 20 F per meal. 2209 calories. (+ indirect carbs) I used the upper range for fat .65, though i am actually taking in more, in the form of nuts. Up to 30g per meal.

Ive been doing this and in 4 weeks I dropped 15 lbs. Most of my lifts have dropped a few reps. So I think i am losing muscle. From what I read most people experience increased energy and their lifts get stronger. Not so for me, so I am a bit puzzled. Should i increase my calorie intake. I have been hungrier while doing this diet, while I've read people feel full and not hungry
on this diet. It seems everything is opposite for me.

Did drop my waist from 34 to 31 inches and becoming more vascular.

So what do you do when you start eating carbs again and face a possible rebound from lack of carbs? And if you are reducing weights and or reps you used to do there is every chance you are now dieting away muscle. This is a no no in our world. You worked so hard to earn your mass only to burn it off so easily with a diet. Up your protein to 300gm per day! and eat some carbs not a lot just enough to get you by and prevent a rebound when you re-troduce them to your diet.

 

[pupeye]

I'm sure i'm already taking in more than 300 gms of PRO. I'm eating 8 oz (precooked) of meat per meal which should net me close to 56 grams plus the indirect PRO from the nuts. Which adds another ~30 per day.

Is it possible that I am getting too many indirect carbs and not getting into ketosis? Therefore my body is not using fat for energy?

 

[cecray3]

As a good rule of thumb, you need to try to consume no more than 30g carbs/day. As with anything in the sport, each individual will vary somewhat. So, you're gonna have to experiment a bit and see what works for you. Try not to lose more than 2 lbs/wk though, otherwise you more likely than not, are burning away lean muscle mass in addition to everything else. As long as you're in a cal deficit and your macros are good, you'll lose weight...and most if not all will be "bad" weight.