Lost too Much Muscle

... But it's coming back.  At about 4.5 months out I started noticing scary muscle loss in my shoulders and thighs (quads).  It happened so fast... all the sudden when I lifted my arms above my head they would just pop right out of the sockets on both sides.  It was so painful!  And one day I just couldn't stand up from the toilet... my thighs were too week.  It was really scary.

I've been doing light exercises to regain that muscle, and now it's about 6 weeks later and I feel it all coming back slowly.  Thank goodness!  I believe it is also to blame for the 10+ day stall I've been in.  The scale hasn't moved in almost 2 weeks, but I feel stronger.  Guess my body is just catching up.

Anyone else experience this?

I definitely lost some muscle but now it's back.  I don't think I lost to the degree you did.  Your protein up to par?

Yep, I'm getting between 60-70 grams of protein every day.  

Everyone on a long term calorie deficit will lose some muscle. It's unavoidable. The best you can hope for is minimize how much muscle you lose, which has the happy side effect of maximizing fat loss.

The only exercises that will help retain (or later, build) muscle is lifting heavy. Heavy is the key. If you can do more than about ten repetitions of an exercise, it's too little weight.

Thanks for that info, Grim.  I'm just happy it's coming back pretty much on it's own.  It's like my body was injured by the rapid weight loss in my 4th month, and now it's healing itself.  I think that's fascinating.  And makes me feel good that I'm now healthy enough to bounce back after a couple tough punches.  

Keep in mind that strength and muscle mass are two different things. While you will continue to lose muscle mass as you lose weight, you can build strength in the muscle you retain. You won't be able to build new muscle mass until you are in a caloric surplus.

Good to know, thanks again, Grim.