losing muscle

[hitachi777]

I have read a lot of this forum and understand that I screwed up pretty badly in my situation, but I am wondering a few things. In 7-8 weeks Ive lost 32 pounds or so, most of it came when I completely changed what I was eating from basically eating out at restaurants most days to eating just fruits, vegetables, whole grains and lean meats. The problem here is, while I have had what I think is enough protein each day, a lot of days my calories were cut down dramatically, some days 1000 or less. Anyway I dont want to bore anyone any further, but my question is what is a good estimate of what percent of the 32 pounds is muscle and what is fat, based on the info Ive given, cause Im positive Ive lost both.

Lastly, it is a good idea to just lift for a few weeks and not run given what Ive done? cause Ive also heard its difficult to regain muscle when your running as well.

EDIT- forgot to add that during this time I have lifted in addition to running 5-6 days a week for those weeks but it has been pretty light lifting compared to what I used to do in high school.

[DJohnson]

Weight/height?

What do you mean by light lifting? High reps? Low reps with low weight?

If you had a ton of fat to lose you may have not lost much muscle at all. Otherwise, you may have lost a bunch. Regardless, what's done is done, learn from your mistakes and move on. I'd say switch to heavy lifting for low reps where you max out and keep the running. Get your calories somewhere reasonable.

[hitachi777]

5'11'', my weight at the doctors before I started this was 245, and a couple days ago after a run I was 209, so I estimated 32 cause the 245 was probably high and the 209 was low. If it matters I was close to this same weight (was around 235-240) 3 years ago and was in good football shape. Obviously though over time from not lifting I lost some muscle and gained fat.

Anyway what I meant was high reps on low weight, part of the reason was I figured if I didnt ease into it Id get too sore for weeks. So basically for that period Id finish all my lifting in 30 mins and do 3 sets of 10 on various exercises working almost all upper body.

Thanks for the reply btw, and I will lift heavier and continue running. Is there a set amount of calories/protein I should absolutely make sure I have each day? I just want to make sure the eating doesnt make what Im doing a waste of time.

[DJohnson]

Personally I'd never go under 10x your weight in calories and always try to have at least 30g of protien every 3.5 hours at the very least. Aiming for 1g of protein per lb you weigh is great.

That's absolute minimum. If I were you I'd try 2500kcal/day with 40% of the calories coming from protein, 40% from healthy carbs and 20% from healthy fats.

[hitachi777]

thanks for the help, ill try to stay between 2k-2.5k, I just need to make sure I can continue to lose fat