Burn fat and gain LBM on a reduced-calorie diet?
After a recent DXA scan, I've decided I want to lose about 32 pounds of fat and gain about 20 pounds of LBM. I was 215 and 8% bf back in law school, so, I'm assuming it's possible for me to regain the atrophied muscle over time.
I've been monitoring caloric input and output with a Bodybugg. On average, I expend 3,200 - 3,600 calories per day and I aim for an 800 - 1,200 calorie deficit daily (with a goal of losing 1.5 - 2 pounds per week). Initially, I dropped about 5 pounds, down to 191. Over the past couple of weeks, I've gained weight again, back up to 198.
I started on Paleo, then moved to Zone (thinking about going back to Paleo). I've been lifting weights 1 day on and 2 days off, and running 4.5 miles/day, 3-5 days per week. I *think* I look leaner, but, the mirror is deceiving and the body fat analyzer on my scale is horribly inaccurate. Is it possible that I'm losing fat and gaining muscle, despite the caloric deficit? My weights have gone up a bit each lift.
I'm starting at a CrossFit box on Monday and I plan to add CrossFit Endurance and tighten-up the Paleo. I'm probably asking questions that only I can answer with trial-and-error and some time, but, I'm going to ask anyway, am I barking up the right tree? Given how fat I was (am?), it seems like I should be seeing some progress by now.
Thanks in advance for any advice.