1)Is it true that you’ll still loose muscle when on a calorie restricted diet, even if you’re working your muscle by resistance training to help minimize the loss of lean tissue? I’ve been told that for every 4 pounds u loose, 1 pound of it will come from lean tissue.
2) I’m 5’5, 23yrs,135lbs and 27.8% body fat, I’d like to get to 117lbs at 21% body fat…is this possible over the course of 6 months?
Currently I eat at around 1200-1300kcal a day, and I do sit-ups, leg raises, lunges, rear lunges and push ups every other day to atleast help maintain my muscle (these are the only resistance exercises I know how to perform correctly so I’ve decided to stick to these basics for now), I also do some light aerobics for 30-40mins 5 times a week. I eat every 3 hours and include lots of lean meat and greens in my diet, plus I take a multivitamin and fish oil supplements.
3) Please advice on anything else I should incorporate? (btw I started my program a month ago at 140lbs and 29% BF)
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November 4th, 2009 | 
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Well, I’m not sure about the figure about for every 4 lbs of fat you’ll lose 1 lb. of lean tissue but yes you do lose SOME muscle if you’re ONLY doing cardio. But if I were you and my goal is fat-loss then I wouldn’t be so worried just yet with the muscles. Lose the fat, and build up the muscle later. You CAN do both at the same time by keeping your resistance training and amping up the reps or number of sets as you feel like you can handle more. But yeah if you’ve only been doing this for a month now, great job! More than likely I’m guessing you only saw this 5 lb loss in the last week or two. Give your body time to adjust more to this new lifestyle and you’ll continue to see results. You’re doing great!
No, I think you can maintain your muscle mass, and even build on it. I would add real strength training to your workout, instead of just doing exercises that use your own body weight (pushups, lunges, etc). Use dumbells, resistance bands, anything that will challenge your muscles more. You’ll actually build muscle, which will also raise your resting metabolic rate a little bit, so you’ll burn even more calories. Your diet sounds fine. Good luck, and great job on what you’ve already accomplished.
Unless you go on a starvation diet or severely restrict carbohydrate intake, you will lose very little muscle, and yes, you CAN build muscle and lose fat at the same time.
Carbohydrates are necessary to fuel brain and muscles.
The program you’ve outlined should do what you want it to do.
Yes, you do still lose muscle. The amount of muscle you lose can be controlled by keep your calories at an adequate level and eating plenty of protein as well as doing strength training. It looks like you are doing everything right from what I can see.
Just try to eat 1g of protein for every 1lb of lean mass divided into 5 small meals through the day. Never eat less than 1,200-1,500 calories. Consider getting yourself an exercise ball and some weights, strength training is very important for the whole body. Maybe consider hiring a personal trainer for a few sessions if you think that would help.
No, you do not have to lose muscle when you lose fat.
With exercise and a controlled diet you can increase your muscle mass while reducing your fat.
Do some cardiovascular like walking or running 3 to 5 times each week.
Control your protein consumption it is very important to maintain and repair cells.
Yes muscle loss is inevitable. 1200-1300 is too low. Being that low will only encourage more muscle loss then is necissary. Getting more protein can help too.