Burning Fat whilst Building Muscle
Since joining these forums, and with the help and advice of some great members, I have decided to try and gain (at first) around 7lbs. After one week of uping my calories and consciously taking in more protein I have put on 5lbs!
One week ago I weight 98lbs. Seven days later I weight 103lbs. That's 5lbs gain in a week. I have upped my calories from 1300 a day (which was an attempt at losing fat) to 1500/1600 a day. I proactively increased the amount of protein I was eating, but had trouble occasionally keeping the carbs slightly lower. But I was managing at least 100g of protein a day.
Now, my measurements are the same as they were a week ago around my waist etc. which is a good sign, although I would say it physically looks like I have more fat on my stomach than I did when I was lighter on the scales. When I bend over I have a few rolls of fat that weren't there before and I'd say my love handles are bigger.
So I'm a little worried and confused that all I've done is put on fat and maybe a little muscle, rather than cut fat and put on muscle. I was expecting weight gain, as that was my goal with weight training and increasing protein, but I don't also want to put on equal amounts of fat.
So my question is how I can burn fat and put on muscle, rather than putting on equal measures of fat and muscle. I'm pre-guessing the answer is cutting out those sugary carbs like chocolate and cake that I like!
I know that weight training with increasing the amount of protein I take in builds muscle, and I've been told many times over I need to increase the number of calories I'm consuming in order to build muscle. But I feel like by increasing calories I have put on fat as well. From experience, the only way I've been able to burn fat is by cutting calories and doing lots of cardio exercise.
I guess my question is two fold: how can I build muscle and not build fat, and how can I burn fat without burning muscle?
Runjenrun,
You might want to try the methods that body builders use. They spend a certain amount of time "bulking up" ie gaining muscle and fat at the same time, then spend time in a "cutting" mode where they lower their calories and burn fat while retaining muscle. Even though I am nowhere near being a bodybuilder, I followed that type of cycling approach and did really well. I bought the book, The Body Fat Solution by Tom Venuto and followed his recommendations. He also has a free minicourse that you can download http://www.burnthefat.com/free-mini-course.ht ml
It's difficult to build muscle while you're in calorie restriction (not impossible, but difficult) and conversely, it's difficult to only gain muscle while you're taking in extra calories.
That's great you've gained weight. You are still underweight at 103 lbs and 5'4".
So I'm not exactly clear why you aren't interested in putting on fat and muscle because you need both to be up at a decent weight and stay healthy for life.
You cannot possibly have rolls of fat when you bend over at your current weight -- that's just the skin naturally folding as you bend. I'm your height and 20 lbs heavier than you, have a small frame and I don't have rolls of fat when I bend over!
Just given the anxiety that seems to be there for you about fat vs. muscle, I'm wondering if you might have thought about involving a therapist to help adjust to what your healthy body should really look like and feel like?
I think you've made a fabulous first step in gaining but perhaps it's also triggered an increase in anxiety that, with a few tips from a psychologist, could be redirected so you can get back to healthy.
Original Post by acretin:
Runjenrun,
You might want to try the methods that body builders use. They spend a certain amount of time "bulking up" ie gaining muscle and fat at the same time, then spend time in a "cutting" mode where they lower their calories and burn fat while retaining muscle. Even though I am nowhere near being a bodybuilder, I followed that type of cycling approach and did really well. I bought the book, The Body Fat Solution by Tom Venuto and followed his recommendations. He also has a free minicourse that you can download http://www.burnthefat.com/free-mini-course.ht ml
It's difficult to build muscle while you're in calorie restriction (not impossible, but difficult) and conversely, it's difficult to only gain muscle while you're taking in extra calories.
Acretin, thanks for your advice. That's a really useful website and having read the introduction looks like just what I was after! I've signed up for the free mini course and will begin learning! I've also considered bulking then cutting, which is something I may try, although I do want to build lean muscle and definition rather than properly "bulking" - but I do know this is just varying degrees of building the same thing!
Thanks again!
Original Post by hedgren:
That's great you've gained weight. You are still underweight at 103 lbs and 5'4".
So I'm not exactly clear why you aren't interested in putting on fat and muscle because you need both to be up at a decent weight and stay healthy for life.
You cannot possibly have rolls of fat when you bend over at your current weight -- that's just the skin naturally folding as you bend. I'm your height and 20 lbs heavier than you, have a small frame and I don't have rolls of fat when I bend over!
Just given the anxiety that seems to be there for you about fat vs. muscle, I'm wondering if you might have thought about involving a therapist to help adjust to what your healthy body should really look like and feel like?
I think you've made a fabulous first step in gaining but perhaps it's also triggered an increase in anxiety that, with a few tips from a psychologist, could be redirected so you can get back to healthy.
hedgren, thanks for your reply. I appreciate your concern on my low weight and the way my posts reflect my idea of 'fat' and my body. However, I have fought against people my whole life who believe I am underweight in an unhealthy manner and have even been accused of anorexia. I have posted photos to my profile that show a stomach shot, arms and legs and I think it's clear that I don't have any ribs or hips showing and have a healthy looking body. All my friend say that, yes I have skinny arms and legs, and have a small build, but I don't look underweight or unhealthy, and have full cheeks, and a size DD cup. If I was low in body fat, I'm sure my body would have cut fat from my chest a long time ago...
But I do understand that it is a concern and after first joining this forum, I booked an appointment with my doctor to have blood tests and general health check done. Everything came back entirely healthy, he said I have a great level of health. I spke to him about my concern for wanting to improve my muscle gain and how I don't like having 'fat' on me but I know I need to do that in a healthy way. He weighed me, asked me questions, and said he was satisfied that I was sensible and not in any danger. I also asked about a dietician but he said it sounds like I seem to be eating very well as it is.
I know you say you weigh 20lbs more and don't have rolls of fat. I agree, I don't have large quantities, but I think everyone's body is different and weight on the scales can be deceiving (as body builders who are classed 'obese' well know!) I know that, for my own body, I have more fat on me that I have done and it seems to accumulate around my midrift. This means that clothes I used to wear are now too tight and bunch up around my waist. I have a natural hour glass figure with larger chest and hips, but a small waist. I have 23" waist and 33" hips which takes me to an optimal 0.7 waist/hip ratio.
I am only defending myself as I have had many, many people saying that they weigh more than me and are in good shape, but the point I'm trying to make is that everyone is different. I do agree that I cut calories to my detriment before and as such my body was starting to store fat around my midrift. I also eat too many sugary carbs, which get turned to fat rather than burned. As such i'm upping my calories, taking in more protein, decreasing sugary carbs and doing muscle training 3 times a week and cardio twice. My aim is to cut fat, which isn't an unhealthy thing to want to do, but build muscle.
I appreciate your concern, and have questioned my own perception of my body before, and just believe that I don't like fat (I have come to accept this) but I also want to be heathy, active and enjoy food far too much to not eat it and nor have I ever binged once. I may have an increased awareness of diet and body shape but this only encourages me to be healthy, not obessive.
Hi you seem a lot like me, I'm also trying to build muscle. From what I've read online it looks like it just comes down to lifting HEAVY weights (with less reps) and eating more protein (1g/lb)
Original Post by eskimo82:
Hi you seem a lot like me, I'm also trying to build muscle. From what I've read online it looks like it just comes down to lifting HEAVY weights (with less reps) and eating more protein (1g/lb)
Thanks eskimo. I've been eating roughly 100g of protein a day and I'm 100lbs so I seem to be spot on there, I think I just need to reduce my carbs a little (I love bread and pasta). And keep on lifting heavy weights!
O.K. I appreciate the clarification. You've covered everything off with your doctor and I hope you achieve your goals. Thanks for being so patient in your response to my post. Best wishes.
hedgren, I didn't meant at all to come across negative about your post. I just wanted to nip in the bud what could be people on this forum thinking I am denying an ED.
I think the Doc's clean bill of health was what reassured me that I'm actually ok and am just very light on the scales. I think it's hereditary as my mum was only 91lbs when she got married, and she's my height. I've seen photos of her on her wedding day and she looks very healthy and not 'boney' at all.
Anyway, thanks for your original post and I hope there's no hard feelings!
