ZenusWarriorPrincess's Notizen, 01 Sep 23

Sorry, **1.2 lb** loss for the week so far... 

Less carbs, No sugar, More Protein - works for me so far 🏌️‍♂️🤸‍♀️ 

I'm already on that Matt. Carbs are keto low, and trying to get in at least 120g protein, optimal 150+ 

Cool 💪 Add intermittent fasting 14 hours or more? 

On that too, Matt, most days, but not purposely. Just naturally, unintentionally. I have no interest in breakfast. While good for weightloss, not sure that's good for building muscle though.  

https://www.youtube.com/watch?v=KVmSxe5tYKg  

Keep up your good work ! Awesome regimen/routine 👍💃 

Great job! It sounds like you're doing everything right. You are enjoying the ride? 

@Lady... I love lifting! I REALLY enjoy seeing my strength increase each week! I like being able to go buy a 50 lb bag of dog food and not secretly hoping some dude will come by and load it into the cart for me...lol. It's the damn scale that is the problem. I'm not happy with it moving in either direction 😕 😒 😵‍💫😅 

If you have enough bodyfat on you and are training hard you will be good ZenusWarriorPrincess so long as you are increasing your strength and eating enough protein you should not be losing muscle. However losing fat while gaining muscle will only increase your muscle gains. 

Well, it has to move, Zen. Your muscles are increasing in size/density as evidenced by your ability to heft a 50 lb bag of dog chow. Muscles are more metabolically active than fat, and need more energy than fat. You are eating low carb and are keto adapted, so the energy not coming from food is coming from fat. The protein is being used for muscle building and repair, so there is no "excess" to convert to sugar. Because of your chub, it's harder to see muscle gains, so you rely on strength gains as evidence of building muscle. As long as you keep getting stronger, you can be sure that is fat you are losing 🙂 I'm with you with worries about eating too little, but with 120+ Gms protein, you should be OK, right?  

Zenus, if you exercise in the morning: female scientists studying women and exercise seem to be saying that women do better with food on board rather than exercising in a fasted state (see Stacy Sims or Holly Dunn). Apparently the initial hype around working out in a fasted state was based on studies in men. Though I don't know if this affects women of different ages equally (i.e. pre or post menopause) since the concern about exercise and women seems to revolve mainly around the way fasted exercise can disrupt women's hormonal cycles, raise inflammation and hinder recovery, etc.. Anyway, some low intensity activity after waking up and before eating is totally fine; it's the more intense workouts apparently where this may be important. 

My understanding is that fat mass has 14% lean mass that will go out when fat is lost, but that is not muscle wasting. The muscle wasting only happens after you've used up your excess adipose tissue. You and I, my dear, are along way from that hazzard! You're doing awesome! 

Thanks for the comments, guys! 

What Erika said. I've seen studies that suggest this too.