I am 16% body fat but I need more mass and strength. Do you have any advice?
Asked by cali4niagurl777 on May 07, 2008
in Weight Maintenance
I am female, 5'5'', 125 lbs, 16% body fat, and muscular. I am becoming a firefighter. I eat a clean diet, high carb and protein meant for putting on muscle mass with calories around 1600. I lift heavy and do circuit training for endurance/stamina. I take a multivitamin, fish oils, amino acids, and protein shakes (the bare basics). I can't seem to shed that last 2% of BF. After gaining 5 solid pounds, I'm lifting heavier and running faster, but I see little to no added results. I have been training this way since January.
Answer
To build mass and strength, you have to eat more calories. You are presently eating too little, and because your body doesn’t have fat to burn, you will break down muscle to meet your calorie demands. Eat at least 2100 calories a day and continue to train as you do now. Your diet should contain at least 350 grams of carbohydrate a day, with 150 grams 3 to 4 hours before you workout, and 85 grams again when you are finished. Your percent of body fat will be relatively lower if you build more muscle. It is not safe for females to have less than 12% body fat.
Figure out what type of eater you are and you might just find the answer to permanent weight loss.
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