I've been on Paleo for 6 months now, and have lost about 44lb. During this tenure, I've gained muscle and strength in the first few months. However, in the last 2 months, I have noticed that, while my weight has dropped steadily. I am losing strength as well, nearly on a bi-weekly basis. I can't squat and deadlift as much as 4 months ago. Is this normal?
I do resistance training 3 times per week, and added HIIT into the mix 2 months ago. I consume 1800-2000 calories per day.
EDIT: Macros are on average 150g of protein/170g of fat/<30g of carb. I am nowhere near my goal weight. I want to drop another 60lb or so. I was 350lb when I started. I don't have any issues or symptoms.
asked byAsianXL (95)
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on October 25, 2011
at 10:39 PM
It isn't unusual to loose some muscle mass whilst in a calorie deficit. However there are strategies to mitigate muscle loss.
- Don't go to deep on the calories deficit, aim for no more than 500 calories per day.
- Continue to lift as heavy as possible.
- Use BCAA's pre and post workout, particularly leucine.
- Don't be afraid of carbs post workout - particularly with HIIT.
I also suggest you head over to Leangains and educate yourself on Martin's methods. He is all about building strength whilst cutting body fat.
on July 22, 2012
at 12:33 AM
I would say the clue is in the question. 2 months ago you began HIIT, and 2 months ago you're strength started to decline. Sounds like the calories needed to perform HIIT are impacting on the calories needed to maintain muscle mass. Deadlifts and squats, love those lifts, but they are compound lifts and extremely taxing. Now i'm not for one second suggesting dropping Deadlifts, Squats, or HIIT, but what i would say is that maybe you need to up your calories a little. Also, if you've trained intensely for 6-8 months without a break, you may well be overtrained. If this is the case, take 2 weeks off.