IF causing muscle atrophy

Scott Kustes · 09-11-2007, 05:06 PM

Eat more. Fat is a concentrated source of calories...use good sources like coconut milk, nut butters (peanuts aren't nuts), nuts. I have consistently gained weight with IF while lifting heavy.

Mike ODonnell · 09-12-2007, 07:30 AM

Quote:

Originally Posted by Heidi Anschultz

How could 2000 calories not fit my needs? What will eventually happen to me if I keep losing weight? Am I going to need to go to the ER and get checked out or something? Thanks.

Most athletes who are active need 6000+ calories just to maintain! Guys like myself who are active here and there still need 3000+ cal to maintain...and 4000+ to gain size. As your activity level goes up, so must your calorie intake. Start by adding 500 a day for a week and see if that makes a difference.

Also a VERY important question, how much protein are you getting daily (as in grams)? Most active people who have muscle mass need at LEAST 0.8-1.0grams/lb of lean body mass. That's a hell of alot of protein which you may not be meeting.

Also dont confuse muscle size with muscle. You may be losing stored glycogen from the muscles which will also shuttle out water. (think bodybuilding techniques of pumping up the muscle).

In the end there are lots of variables to IF that you need to be able to analyze and fine tune to make sure you are getting optimal results. My guess is not enough protein. You can also extend your eating hours to say 6-7hours to make sure you do get enough calories in. It's ALL about the daily calories and the adaquate protein intake for your active lifestyle.

Your "tiredness" comment also shows the lack of calories. Don't base it around high carbohydrates as you can use fat for fuel for walking, hiking, and other non-explosive glycogen based activities. Fat (healthy sources) is also a great concentration for calories (9grams/cal vs carbs at 4grams/cal). And as we know...it's about the daily calories.

One last side note about high carb intake. If you take 2 people and put them on a daily restrictive cal diet....one with high carbs, little protein....one with high protein, little carbs.....can you guess which one loses a ton of muscle and which one doesn't?

Mike ODonnell · 09-12-2007, 09:25 AM

On that note....great post by Dr Eades....while calories are important....the macronutrient ratios are more important....protein and fat being the top 2....guess which other one came in last......

http://www.proteinpower.com/drmike/?p=933

Even though most nutritionists tell you to get more carbs for energy....I have trouble finding any nutritionist that is NOT overweight with little to no lean mass.

Garrett Smith · 09-12-2007, 09:47 AM

Are you only eating for 5 hours and then fasting for 24 hours? If so, you need to extend your eating window. From your description, it sounds like you have combined the Fast 5 and the 24 hour every other day approaches.

I'd suggest you either go to the 5 hour eating period *during* a 24 hour period, or go to the eat for 24 hours, then fast for 24 hours, rinse and repeat.

If you are losing muscle, you are not eating enough and/or not eating the correct foods and/or not digesting and assimilating properly.

Eric Jones · 09-12-2007, 10:49 AM

I had the same problem at first. I got very lean and seemed to get quite a bit smaller. I found that I wasn't hungry ever and wasn't eating anywhere near enough, nor was I lifting consistently, doing mostly CrossFit type WODs.

Once I started to ensure I was getting my heavy lifts in at least three days per week and eat a ton during my feeding window (6 hours) everything turned around. A trick I use is to get most of my carbs at the beginning of the feeding window and ride the insulin wave down, tapering the carb percentage until my last meal is all fat and protein. It also happens that I usually put my workout right before I end my fast, turning that first high-carb meal into a Post-workout gycogen replenisher.

I have been consistently putting on muscle for the last two months, even getting comments from people noticing.

Robb Wolf · 09-12-2007, 04:36 PM

Longer eating period for sure...muscle loss is NOT the goal!

Patrick Donnelly · 09-12-2007, 05:02 PM

Has your strength dropped at all?

Allen Yeh · 09-13-2007, 02:55 AM

Quote:

Originally Posted by Heidi Anschultz

I eat a lot though. I ate about 2000 calories yesterday, fat from various sources, a little bit of protein from meat, and 1/2 a cup of rice, and I think it only sped up my metabolism to lose more body fat this morning, which is all good and fine, but I did not gain any muscle.

You commented that you lift weights, and I'm pretty active all day (walking all over a big university campus, up stairs, etc.), and some days I'll just be so tired at the end of the day that it's really hard to walk up stairs. This didn't used to be an issue, but I think the daily fatigue is caused from not eating enough starches with my meals.

How could 2000 calories not fit my needs? What will eventually happen to me if I keep losing weight? Am I going to need to go to the ER and get checked out or something? Thanks.

What is has your training regimen looked like for the last few months?

William Hunter · 09-13-2007, 04:54 AM

Let's also not disregard the fact that she's 18.

Darn youthful metablolism.

Stretch out that eating window for sure.