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 Post subject: Muscle mass lost after 7 weeks of weight training
PostPosted: Tue Mar 22, 2011 11:56 pm 
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Finch

Joined: Sun Jan 13, 2008 5:08 pm
Posts: 9
Location: Seattle
Hi!

I'm a noob here and when it comes to strength training. I've been working out at xgym. 20 minutes of high intensity training twice a week, with tabata protocol cardio 2-3 times a week. Today I had my 7 week body composition test done, and they told me that I actually lost some muscle mass. And they blamed it on my being vegan. I've been drinking pea protein isolate shakes every day and eating lots of protein rich foods. You can see my food log here:

http://xgym.mymealcoach.com/user-view.p ... 087e74e46a

(there are no entries from March 6-16 because I was out of town, but you can see the other days and get an idea of what I'm eating)

My trainer said that vegetable protein just isn't the same as animal protein, and that's why I lost muscle. This doesn't make sense to me and is pretty frustrating. Any advice?

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 4:16 am 
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Elephant
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Your trainer is an idiot. Have you lost any fat? You could be on a diet that is too few calories for the amount of exercise you are getting...

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 5:45 am 
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Elephant
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Location: Scotland
Hi there!

I don't think we can view your link without logging into that site

+1 on everything Fallen_Horse said.

Also, are you doing any strength exercises? Or just cardio?

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 6:33 am 
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Rabbit

Joined: Mon Feb 27, 2006 10:52 am
Posts: 108
Location: Derby, UK
Your trainer is full of sh*t. If you're doing strength training but not gaining you're not consuming sufficient calories, simple as that.


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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 10:36 am 
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Finch

Joined: Sun Jan 13, 2008 5:08 pm
Posts: 9
Location: Seattle
The food log link works for me without being logged in.

Anyway, I've been eating around 1200-1300 calories per day. Some times less. Also, I have a bad habit of skipping breakfast (and lunch sometimes) and eating all my calories at the end of the day.

I have lost some fat too. I'm about 4 lbs lighter overall from where I started.

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 11:45 am 
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Gorilla
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what everyone else has said!

how tall are you? 1200-1300 calories may be too low if you are on the tall side. Is you're focus right now to put on muscle? if so you might want to cut some of the cardio- especially the intense cardio. might be helpful to post what your weight training consists of- what do you mean by high intensity training?

also, NEVER skip a meal!

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 3:00 pm 
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Finch

Joined: Sun Jan 13, 2008 5:08 pm
Posts: 9
Location: Seattle
I'm 5'8" and about 145 lbs currently.

The training at Xgym is unlike anything else I've experienced. We do very slow repetitions: 7 seconds out, 7 seconds back. There is no rest in between reps. The weight is never released. About the point where I feel like my muscles are completely giving out - that's half way. At that point they make me hold the weights, do short pulses or just half of the movement. Basically it's hard ass weight training to full muscle fatigue. It hurts like a mofo. screaming is not unusual. I do leg presses, leg curls, compound row, chest presses, and some kind of ab workout with no rest to speak of for 20 minutes twice a week.

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Wed Mar 23, 2011 5:48 pm 
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Stegosaurus
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Location: San Jose, CA
1200-1300 calories sounds pretty low to me. Is that what they recommended at your gym?

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Thu Mar 24, 2011 11:53 am 
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Manatee
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Breakfast is the most important meal of the day. EAT EAT EAT BREAKFAST! If you're not hungry at all at least eat one piece of fruit. It gets your metabolism going, otherwise your body will think it's still asleep.

And jeebus 1300 calories a day is starvation! Find out what your base metabolic rate is and each much more than that!

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Thu Mar 24, 2011 6:41 pm 
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Finch

Joined: Sun Jan 13, 2008 5:08 pm
Posts: 9
Location: Seattle
Okay, so today I talked to the owner of the gym who said that my body is just adjusting, and also I did miss 2 of the 7 weeks while I was out of town, and that could account for muscle lost right there. He said that I should shoot for 1500-1600 calories, and he advised me to cut down on soy products. - He said that soy is messing with my hormones and causing things to be out of whack.

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Fri Mar 25, 2011 12:35 am 
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Elephant
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Location: Bakersfield, CA, USA
rebeccab wrote:
He said that soy is messing with my hormones and causing things to be out of whack.

Ah it never ends....

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Fri Mar 25, 2011 4:25 am 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
I don't agree that resting for two weeks would cause you to lose muscle. Nor that you have a hormone imbalance because of soy (there are many threads on that topic here which you might find interesting). More likely it is, as others have said, that you need to be eating more calories, or that you are overworking your muscles. I know that if I work til exhaustion every session I start to lose strength after a while.


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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Fri Mar 25, 2011 4:42 am 
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Rabbit

Joined: Sun Mar 20, 2011 7:34 am
Posts: 31
Location: Bulgaria
rebeccab - have you been weightlifting before? I've heard of this method with the extremely slow repetitions and this is definitely for very experienced builders. It stresses the body at very high level for very short time, which is high intensity training. In my view, one inexperienced person should never try this training, because it is putting a great stress on the tendons and ligaments and if yours are not strong enough yet - there is pretty big chance for an injury.

I didn't saw what your fitness goal is, but if you want to bulk up some mass, just eat as much as your body wants (and a little more) and definitely - make a new workout routine.


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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Fri Mar 25, 2011 9:46 am 
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Elephant
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If you are 5'8" and 145 at the moment, and you're doing strength and cardio training, 1200-1300 calories a day was definitely nowhere near as much as you'd need. 1500-1600 is better, but I'm betting that's still well under what you'd be burning. Are you trying to lose weight? If you're losing weight, you probably can expect to lose a little muscle as well as fat. If you're not trying to lose weight, you should probably be eating even more calories.

And as everyone else has said, this has nothing to do with being vegan. It's about balancing your exercise and calorie intake.

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 Post subject: Re: Muscle mass lost after 7 weeks of weight training
PostPosted: Fri Mar 25, 2011 11:31 pm 
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Finch

Joined: Sun Jan 13, 2008 5:08 pm
Posts: 9
Location: Seattle
Thanks for all your responses. It's really helpful to get other perspectives.

My personal goal is to loose body fat. I wouldn't mind toning up and gaining muscle as a bonus, but really, I just want to slim down overall.

Deiman: I've not done very much in they way of weight training before. But I don't think I'm at much risk of injury at xgym because they are very strict about proper form, the weights are relatively low, and I never feel joint stress. The exercises very much isolate the target muscle groups. But still it is very stressful mentally, and a very hard workout in general.

As for the soy comment, I have actually read the study that everyone cites talking about the phytoestrogens, isoflavones and cancer and it was only conducted on mice, not humans, using mega doses of soy protein isolate. Which is no where near equivalent to what an average human might consume. Mice physiology is not the same as human physiology anyway. Also there is some evidence that it may have been funded by the dairy industry - which makes the findings highly suspect right there. But whatever, I'm switching to unsweetened hemp milk. why not? Fermented soy products like tofu and tempeh don't contain the scary isoflavones, by the way.

So, I'm going to keep up the xgym workout, eat more food, and cut out soy milk (not because I believe the crap, but because hemp milk is good too!)

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