1

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Does Weight Loss contribute to Strength/Muscle Loss?

Answered on August 19, 2014
Created October 25, 2011 at 9:38 PM

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.

6bd159f04320e8f91558c0c48571c049

on July 22, 2012
at 12:37 AM

Also, if you've only been eating 30g of carbs per day for 8 months, then your muscle glycogen stores are no doubt running on empty. Try loading up on carbs 1 day a week

3864f9a2af09b1b447c7963058650a34

(3703)

on October 29, 2011
at 01:23 PM

I was thinking a reasonable amount like 1-3 servings e.g. 15-45 grams. The improvements you've noticed are impressive!!

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 27, 2011
at 06:48 PM

Do I need to count carbs in my post-workout drink?

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 08:51 AM

oops 30-60 min 'window' post WOD

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 08:50 AM

Not really but cheesecake sort of is (but even Art DeVany grandpap of paleo cheats on that). Carbing up on work out days not only prevents adrenal fatigue but will provide bigger gains -- the 30-60min after appears in literature to be where the goods are. BCAAs boost protein synthesis. The carbs boost both amino acid and glucose shuttling into cells (insulin-dependent). Don't worry -- insulin sensitivity should be retained.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 26, 2011
at 05:24 AM

I just read the guide to leangains. doesn't that defy the theories of Paleo? It appears to be a high carb diet on training days.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 26, 2011
at 04:11 AM

Grace - Sleep is great, mood is quite cranky if im hungry, skin is awesome (considering that I am a pre-diabetic with dark pigmentation issues), haven't noticed any changes to my hair, except it's gotten a few grey ones.. LOL...

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 02:47 AM

Congrats on your gains so far!! what other improvements have noticed? Sleep, mood, outlook, skin, hair, commments adreessing ur new *ss? haaa

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 02:45 AM

good consult. r u recovering sufficiently for GH and T spurts at night?? taking a break and eating more sounds in order...

235259a645be3cac56196e0489dbc8f4

on October 26, 2011
at 01:59 AM

I second this comment....especially the LeanGains link. On LeanGains as long as your not running too much of a deficit and your lifting heavy..you should be able to maintain or increase strength.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 25, 2011
at 11:59 PM

Would it be necessary to increase the carb intake to 100g? Wouldn't that drop me out of ketosis?

Medium avatar

(39821)

on October 25, 2011
at 11:35 PM

Decrease fat by 45g; increase carbs by 70g.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 25, 2011
at 09:55 PM

The post has been edited.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 25, 2011
at 09:51 PM

how many grams of carbs do you eat?

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on October 25, 2011
at 09:45 PM

Please provide more detail on your diet. Also, have you had any other issues/symptoms? Are you at your goal weight?

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2 Answers

5
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

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.

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 08:51 AM

oops 30-60 min 'window' post WOD

235259a645be3cac56196e0489dbc8f4

on October 26, 2011
at 01:59 AM

I second this comment....especially the LeanGains link. On LeanGains as long as your not running too much of a deficit and your lifting heavy..you should be able to maintain or increase strength.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 26, 2011
at 05:24 AM

I just read the guide to leangains. doesn't that defy the theories of Paleo? It appears to be a high carb diet on training days.

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 02:45 AM

good consult. r u recovering sufficiently for GH and T spurts at night?? taking a break and eating more sounds in order...

3864f9a2af09b1b447c7963058650a34

(3703)

on October 26, 2011
at 08:50 AM

Not really but cheesecake sort of is (but even Art DeVany grandpap of paleo cheats on that). Carbing up on work out days not only prevents adrenal fatigue but will provide bigger gains -- the 30-60min after appears in literature to be where the goods are. BCAAs boost protein synthesis. The carbs boost both amino acid and glucose shuttling into cells (insulin-dependent). Don't worry -- insulin sensitivity should be retained.

8cf3ff123bc4e8fcb3a212804c701d22

(95)

on October 27, 2011
at 06:48 PM

Do I need to count carbs in my post-workout drink?

3864f9a2af09b1b447c7963058650a34

(3703)

on October 29, 2011
at 01:23 PM

I was thinking a reasonable amount like 1-3 servings e.g. 15-45 grams. The improvements you've noticed are impressive!!

1
6bd159f04320e8f91558c0c48571c049

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.

6bd159f04320e8f91558c0c48571c049

on July 22, 2012
at 12:37 AM

Also, if you've only been eating 30g of carbs per day for 8 months, then your muscle glycogen stores are no doubt running on empty. Try loading up on carbs 1 day a week

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