Man, I am getting frustrated. I'm getting 60-80 grams of protein a day and 64+ ounces of fluids. I keep losing muscle. I workout most days with a total gym, free weights, exercise bike and a simply fit board. I have 125 pounds on a hand truck and I've noticed that it is getting really tough to get it up steps. In general I feel weaker. I've always been strong just by working and now with working out I'm struggling. Unfortunately I can't afford a personal trainer at the moment or I would be going that direction. Any suggestions?

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You may have to add more Protein because of your activity.

I agree with djmohr, add more Protein, I take in at least 100g especially on strength training days. I've noticed the more weight I add the stronger I get too, I push myself to the limit till I just can't do one more rep. You'll get there too, it takes time to get your strength back.

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My plan recommends 100 grams of Protein just as a general rule, as a woman, not a guy working out. I'd definitely up the amount you get in.

Are you getting in good rest? Have you had your CPAP machine (if you use one,) adjusted? I'm really tracking EVERYTHING and am finding sleep is a huge factor in how well I eat and how much I lose. I'd think it would affect your muscle recuperation, too. My newest fitness goal is 7 hours of sleep. Anything else above it is gravy.

Don't forget you are 80 lbs lighter...lol. You don't have the extra weight as leverage.

I wouldn't worry too much.

Just get in as much Protein and you can and keep working out.

Maybe change it up a bit.

Do some legs... that is where we get most of our power.

Also remember the more Protein you put in you also have to increase your Water intake. Good luck

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My daughter is in a kinesiology program, and just finished her sports nutrition class. The formulas she was taught say that I need to be trying to get 90-120 g of Protein in a day in order to gain any muscle mass. 60-80 would be just to maintain without any weight lifting program. As a male with larger muscle mass, you may actually need to be getting significantly more in, say on the order of 150g.

Congratulations on your weight loss thus far. Like the others have said, "Up your protein".

Remember that age plays a huge factor in your gains. If this is your first time starting weight lifting then it should be easy for you gain muscle. Men could gain up to 25 pounds of muscle in their first year of weight training. Try 10 to 15 mins of cardio and then start lifting. 8 to 10 reps 3 to 4 sets. Break your muscle down to build new muscle. Do 200 push ups a day. Break It down in sets but try to make sure you get it done by the end of the day. Also look at some alpha amino and boosters to help fuel your body because of your age your hormones and testosterone levels may be low. Hope this helps. YouTube as a lot of info as well. If your willing to put in the work you don't need a trainer. Just get the info from YouTube

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60 to 80 grams of protein isn't enough. I am over 100 everyday.

Are you losing strength or are you running out of energy? Sometimes it is confusing. You just had surgery in August, it is very unlikely you are going to be able to gain any muscle mass on your reduced caloric intake. Even though you are getting up to 120 grams of Protein, if you have no calorie surplus to burn during exercise or work, you have to burn the protein for fuel.

I am going to go against the grain here and recommend you maintain your protein intake for now, but increase your carb intake. I know, calm down... I don't mean eat a twinkee or anything! Have some oats for Breakfast, or maybe some shredded wheat. These good carbs also have Fiber which will help keep you regular.

Right now you are in the peak weight loss mode. I know it is difficult to accept, but you are going to lose some muscle mass. But if your persevere you will be able to get it back. Keep getting in good quality protein, healthy fats and complex carbs. That will help with the energy levels.

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It's common to burn muscle when in weight loss mode.

I know this Protein calculator is not in our plan. It's just information.

Body building.com

http://www.bodybuilding.com/fun/caltp.htm

That's such a handy formula. Thanks for posting!

I've sort of accepted that I'll lose a lot of muscle mass for a while. I've lost a bunch since I got sick in April, and once I'm able to start Crossfit again, I know I'll be able to put it right back on. I gain mass (muscle and fat) easy.

For men, I think what's been said here is correct. If you're very active you might need to up your Protein to GAIN as opposed to maintain.

My daughter is in a kinesiology program, and just finished her sports nutrition class. The formulas she was taught say that I need to be trying to get 90-120 g of protein in a day in order to gain any muscle mass. 60-80 would be just to maintain without any weight lifting program. As a male with larger muscle mass, you may actually need to be getting significantly more in, say on the order of 150g.

Everyone has really good suggestions. sleep more, add extra Protein, etc. if you're that active, I'd suggest bumping up your carbs too. You can still stay in keto. Your muscles do require carbohydrates for strength. If you want to add supplements, glutamine and creatine will also help with preventing muscle loss. However, creatine does cause Water retention so you may notice you're not "losing" as much but it's just water. Glutamine is a supplement that's used at our hospital to prevent muscle wasting in patients with hypermetabolic syndrome.

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Are you giving each muscle group a day off between strength training sessions? If you are strength training the same muscle groups on consecutive days, you may not be giving your muscles time to repair.

Thanks for all of the suggestions! I will up the protein to 100. I'm not opposed to upping my carbs. I get 7.5-8 hours of good sleep a night and I never needed a cpap. I don't mind slowing down my weight loss in favor of keeping muscle. I knew that I would lose muscle mass but I didn't think about my posture changing enough to mean that I need to develop more muscle. I'm definitely losing strength. Four weeks ago I lost an employee and I have to cover his work. I went up the steps okay. Two weeks ago on the same route I noticed that it was slightly difficult. This week it was all that I could do to get to the top step. I am changing up the muscle groups daily and occasionally taking a day off if I had a bunch of steps that day.