Very Frustrated & Confused - Up 1.8% BF Why?

Xform1 · 03-02-2009, 04:23 PM

Please if you don't know what you're talking about click that red X at the top of your browser window now!

The problem in a nutshell
I'm super clean on a cutting diet.
Have one very high carb / calorie cheat meal per week.
Cycle between high & low carb / calorie days with my workouts.
Put on 1.8% BF last month & lost a few lbs of muscle.

Here is the test I just got back after a full month of being 100% clean on my diet and lifting with intervals every other day. My diet is also posted below, Very pissed right now, very confused and don?t know what to do at this point.

wave_length · 03-02-2009, 04:31 PM

Have you gained strength in the last month?

GetBigyo · 03-02-2009, 04:34 PM

i know exactly what your problem is.

your taking in 1755 cals and you weigh 205. wayy too low. you lost weight and your bodyfat raised which means one thing. you lost muscle. get atleast 2300 cals.

DagmA · 03-02-2009, 04:39 PM

Looks like your calories were too low.

Your BMR approx. 2100
During day you burn maybe 900 cals

You needed 3000 calories to maintain, and to lose safely should of eaten 2500 calories, however you ate approx 1000 calories under maintenance and worked out hard leading to possible muscle loss.

I made the same mistake.

icery · 03-02-2009, 04:42 PM

yeah, but his bodyfat in lbs should not have raised that much unless he went ape**** during the cheatmeal

by intervals you mean high intensity cardio?

seattlems333 · 03-02-2009, 04:49 PM

What method is this for measuring body fat? There may be some slight deviation in measurements, so that may partially account for why your body fat went up. Your daily calories is low, so that may have contributed towards muscle loss, but I'm not sure why your total body fat mass would have increased.

Flex500 · 03-02-2009, 04:57 PM

Quote:

Originally Posted by Xform1

Please if you don't know what you're talking about click that red X at the top of your browser window now!

The problem in a nutshell
I'm super clean on a cutting diet.
Have one very high carb / calorie cheat meal per week.
Cycle between high & low carb / calorie days with my workouts.
Put on 1.8% BF last month & lost a few lbs of muscle.

Here is the test I just got back after a full month of being 100% clean on my diet and lifting with intervals every other day. My diet is also posted below, Very pissed right now, very confused and don?t know what to do at this point.

why are you p*ssed. Unless you did underwater weighing or a freaking biopsy consider it a good month. If you used calipers I wouldn't get to upset that it was in the margin of error.

However...you are not eating sh*t. I would for sure up those calories to a minimum of 2000 per day

ImBruno · 03-02-2009, 05:26 PM

Quote:

Originally Posted by Flex500

why are you p*ssed. Unless you did underwater weighing or a freaking biopsy consider it a good month. If you used calipers I wouldn't get to upset that it was in the margin of error.

However...you are not eating sh*t. I would for sure up those calories to a minimum of 2000 per day

Unless you gain weight very easily, those calories should be much higher, a person who exercises won't benefit from such low calories. Hehe even at 4000-5000 cals a day, i don't have more than 8-12% body fat.. so thats not necessarily the problem, good cals are good cals.

Blindead · 03-02-2009, 05:32 PM

Wow, lost lean mass and gained fat. That really sucks bro

dimasso69 · 03-02-2009, 05:44 PM

yeah man u need to up cals..i lose weight on 1800cals i weigh 135lbs..so that's telling u something too much of a deflict=muscle loss
less lean mass higher bodyfat % just up the cals and adjust acorrdingly to 500under maitinence

braddavis2004 · 03-02-2009, 05:52 PM

Quote:

Originally Posted by Xform1

Please if you don't know what you're talking about click that red X at the top of your browser window now!

The problem in a nutshell
I'm super clean on a cutting diet.
Have one very high carb / calorie cheat meal per week.
Cycle between high & low carb / calorie days with my workouts.
Put on 1.8% BF last month & lost a few lbs of muscle.

Here is the test I just got back after a full month of being 100% clean on my diet and lifting with intervals every other day. My diet is also posted below, Very pissed right now, very confused and don?t know what to do at this point.

Your diet looks like your trying to starve the fat, v.s burning the fat. Your muscle is metabolically active brotha, it NEEDS calories to maintain itself or your GOING to loose it. Instead of cutting calories so low during a cut, try to eat at maintainence, hell even over maintainence... just make sure your putting in enough work to be at a defecit at the end of the day. If you starve yourself bro, lean tissue loss is guarenteeeeeeed.

TKOtheKDR · 03-02-2009, 06:01 PM

Quote:

Originally Posted by GetBigyo

i know exactly what your problem is.

your taking in 1755 cals and you weigh 205. wayy too low. you lost weight and your bodyfat raised which means one thing. you lost muscle. get atleast 2300 cals.

THIS. Though I'd try to stay around the 2000 cal mark of a 2000-2300 cal zone. Also, toss in a "cheat meal" once or twice a month to keep your metabolism guessing.

Looooong cardio sessions can stimulate cortisol too. try to stay around 65-70 MHR for 20-25 mins unless you're taking in enough protein and lifting enough to counteract the catabolic effect.

Xform1 · 03-02-2009, 06:47 PM

All good advice, my guess was that the calorie were to low, really, what else could it have been? The mirror says something completely different than this test, if I really lost muscle I cant tell where it came off.

Quote:

Originally Posted by wave_length

Have you gained strength in the last month?

Answer = yes & no, I have gotten stronger in some things, but with others my lifts have gone down.

Quote:

Originally Posted by icery

yeah, but his bodyfat in lbs should not have raised that much unless he went ape**** during the cheatmeal

by intervals you mean high intensity cardio?

My cheat meals are full, BUT, I don't eat enough to make for fat gain. As for intervals, I really mean HIIT, I go very hard, if I have another gear I use it. Was doing 3 times per week but cut back to two.

Quote:

Originally Posted by seattlems333

What method is this for measuring body fat? There may be some slght deviation in measurements, so that may partially account for why your body fat went up. Your daily calories is low, so that may have contributed towards muscle loss, but I'm not sure why your total body fat mass would have increased.

This was a bioimpedance test, it's not the kind you hold in your hands or find on a scale. For this test you have to lay down, and you are hooked to a number of wires at the feet and hands.

Quote:

Originally Posted by ImBruno

Unless you gain weight very easily, those calories should be much higher, a person who exercises won't benefit from such low calories. Hehe even at 4000-5000 cals a day, i don't have more than 8-12% body fat.. so thats not necessarily the problem, good cals are good cals.

I do gain weight very easily, also put on muscle very easy.

ricotubbs · 03-03-2009, 05:05 AM

overtraining can do this (lose muscle and gain fat)
I suffered in past

matth87 · 03-03-2009, 05:19 AM

Dude you lost 5lbs... I can drink 5 lbs of water in a day.

Train harder.

HudsonHicks · 03-03-2009, 05:20 AM

Quote:

Originally Posted by Xform1

All good advice, my guess was that the calorie were to low, really, what else could it have been? The mirror says something completely different than this test, if I really lost muscle I cant tell where it came off.

I would be more inclined to assess progress with a mirror than a BF test. I understand its use, but there will be variation even in the most accurate apparatus.

Either way, you're not eating enough. Also, you seem to get a large proportion of protein/calories from shakes (whey and casein). I was always under the impression that on a cut you want to take advantage of the (possibly minor) metabolic effect solid food has?

Toshiya · 03-03-2009, 05:31 AM

I wouldn't freak out too much if I were you, although it's strange because I had the EXACT same issue on Monday morning. I had a body scan on one of those Inline-3.0 machines and apparently I went from 14.8% up to 15.8% BF and lost 2lbs of muscle in a week! This was after a solid week in the gym, with only one cheat meal on a Friday evening.

I had another scan no less than 30 seconds later to double check and it came out the second time saying that I was 16.8% BF! I wouldn't stress it, since it's obvious that these machines are not as accurate as they make out to be.