Why You're Losing Muscle & How to Fix It:

You ever hit a stretch where the scale’s holding steady…
…but your clothes feel looser in the wrong places?

You’re not alone.

I’ve seen it in hundreds of clients.
And I’ve felt it in my own body.

It usually starts like this:

You’re eating “clean.”
You’re working out 4–5 days a week.
You might even be seeing the number on the scale drop.

But your arms look deflated.
Your chest is soft.

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And your strength & energy is getting worse, not better.

What this means:​
You’re not just losing fat.

You’re losing muscle, and that’s killing your progress.

Muscle is the fuel for your metabolism.

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It’s what keeps you strong, lean, and energized.

But when your nutrition and training aren’t aligned with your actual goals and current biology?
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You can burn through it without realizing.

A few common reasons why:

✅ Too little protein – especially on busier days

✅ Too few calories – your body starts breaking down muscle for fuel

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✅ Not lifting heavy enough – the body only keeps what it needs

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✅ High stress / poor sleep – cortisol blocks recovery

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✅ All cardio, no resistance –you know how I feel about being a cardio bunny

This hit me when I cut calories too hard a few years ago trying to get lean fast.

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I looked “thin” but felt weak, tired, and smaller than I wanted.

Most of my clients say the same thing when they come to me:

But we fix it.

And fixing it isn’t complicated.
It’s about tailoring the 3 things most people guess at:
​Training. Nutrition. Recovery.

What works for you depends on your current muscle mass, stress load, daily activity, sleep patterns & everything in between.

There’s no one-size-fits-all plan.

But I’ve built something to help you figure out where your biggest gaps are, and what to do next.

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​Take the Transformation Quiz​
And I’ll break down exactly what to adjust so you stop losing muscle… and start building it back.

—Coach Montel