I want to gain MUSCLE and boost MATABOLISM...... dont want fat

title basicially says it all... but.... how can i gain muscle?

eat more, lift weights, right?

 

but i also want to run too.... **keep up my mile time******.... and i shouldnt be eating too much fat, right?.......
HOW CAN I DO THIS.

and how can i boost my metabolism?

 

goal: gain 10-15 pounds of musscle only.

 

 

i just feel real bad after a hugeeee binge today (first one in a while!) :(. i'm very disappointed and upset at myself now :(. damn those icecreams and cakes. STUPID STUPID STUPID. those were all trans and saturated fats i dont need. i forgot to CONTROL CONTROL MYSELFFFF..... WHEW. just remember to eat for health, not for "just b/c i need to gain".... EAT FOR HEALTH. eat for pleasure, not JUNlK
I havent been doing well this month.......... i'll admit that... with the whole gaining and eating thing.... i've been so stressssssed.

It's inevitable that you will gain a small amount of fat -  the only method of gaining muscle without fat is to use steroids but that's beyond the point.  You need to accept that you have to gain in order to be fully healthy. Don't restrict foods because then you will have a temptation to eat them because you'll always be concerned over what you can and can't eat which is not only an unhealthy mindset towards eating but is an unhealthy habit that will preventyou from lkeaving your ED in the past and being able to continue with a healthy lifestyle. You do need to include fat in your diet - at least 20% of your intake, which, if you are exercising as much as you seem to should be 2250+ if you want to gain, so at least 20% of this is 450 calories which is 50g of fat a day.

 

Your metabolism will speed up as you eat more and it becomes more used to a variety of foods

 

Are you seeing or talking to anyone you can properly and honestly communicate your fears and feelings with because it seems as though you feel as though you are being judged and misunderstood by those around you

helphelpskinny-your posts and topics sound very frantic.firstly saturated fats really aren't that bad for you, im eating icecream everyday, and to get a good icecream thats high in calories its also going to come high in fat and i don't think its done anything wrong with my weight gain as im still gaining slowly but surely. eating fats are healthy for you especially fats with an omega3&6 complex. some fats even increase the amount of nutrients you absorb in food. for example avocado helps you absorb about 4x lycopene, luetin, alpha-carotene, and beta-carotene.

secondly, due to the information you provided and previous topics you have posted in the past i must say that your posts seem a bit manic-y. you need support if your trying to recover from your eating disorder and trying to gain weight (which is a huge step). seek help from your parents/friends and it is also important to have a stable team to help you in the recovery process. i.e a therapist,nutritionist,psychiatrist and possibly even group therapy will work as well.you sound extremely stressed out right now. try to find out what are the major stressors in your life and find ways to reduce or eliminate for the time being as possible.

if your having problems right now with eating, you should focus on being stable emotionally. take it easy eat maintenance calories right now. get used to feeding your body and providing it nutrients. once you feel you have the hang of it, and negative feelings towards food have reduced, then you can work on gaining weight. this may also help prevent a future relapse.

eating disorders aren't easy. but to gain weight without the supervision of a nutritionist you need to be prepared for it mentally/emotionally/psychologically.

Sadly, you're going to gain fat but fat a) isn't neccessarily a bad thing and b) you can work it into muscle as time progresses. I'm also a runner and as I've been getting back into running, I've noticed that it's my weight LOSS that made me slower and as I'm gaining I'm getting faster again! I eat high fat foods too- peanut butter being my favorite. I binge sometimes too, but the best thing to do is just forget about it and move on. It's tough, really tough, I'll admit that and I think exercising makes it tougher because it makes you hungrier and sends your body to thinking all kinds of crazy things like "FOOD! I NEED FOOD NOW!" etc. Perhaps stick a sign or something on your fridge to remind yourself not to binge, or plan out your meals (if possible) the night before. That way you can also try and get the right amount of calories. 

I am a hardgainer as many of you have detailed through these postings.  We are pre-disposed to be our sleek sizes.  If we ever did want to gain weight, often times it does take a little bit more than our well rounded friends.  It's tough, but with a little extra discipline and knowledge, one can gain weight without extreme measures.  I have a blog that talks about this very topic, if you ever free to take a look.  I highly suggest it.

http://hardgainers-review.blogspot.com/

I do understand why society has focused on the epidemic of obesity, since many people do suffer iller fates as a result of being overweight.  But still, It would be nice for some of us hardgainers to get some attention on the national scope like we are in this gathering of minds.  There just isn't enough information or knowledge out there to guide us through our lifestyle.

Original Post by helphelpskinny:

goal: gain 10-15 pounds of musscle only.

i just feel real bad after a hugeeee binge today (first one in a while!) :(. i'm very disappointed and upset at myself now :(. damn those icecreams and cakes. STUPID STUPID STUPID. those were all trans and saturated fats i dont need. i forgot to CONTROL CONTROL MYSELFFFF..... WHEW. just remember to eat for health, not for "just b/c i need to gain".... EAT FOR HEALTH. eat for pleasure, not JUNlK
I havent been doing well this month.......... i'll admit that... with the whole gaining and eating thing.... i've been so stressssssed.

Gaining 15 lbs of muscle, with the perfect diet, perfect weight training program, and perfect nutrient partitioning, would take you probably at least 6 months. You'd still gain fat. It's impossible not to.

I recommend eating maintenance calories and starting  strength training program. You will see beginner gains for a while, and then when you even out you can up your calories and continue gaining strength. Eat complex carbs, protein, and try to eat clean- meaning whole foods as much as possible and avoiding processed foods and added sugars.

Focus on compound movements, and do free weights if you can. Get a coach if that's possible, or take a weight training class. 3x a week full body would be fine. If you do more than that your body won't have time to recover. There are a lot of good resources in the fitness section of this sight about weight training and where to begin.

I do agree with the previous poster that said your posts seem a bit manic and scared. Try to focus on one thing at a time, and don't beat yourself up over perceived mistakes. This is a process, and we can't all be perfect all the time. If you can't give yourself some room to screw up you won't be able to learn from your mistakes and grow.

All is well, and good luck.

 

ok, a professional female athlete would take a year to gain 10-15 lbs of pure muscle.  And it is impossible to gain muscle without fat.  Your expectations are unrealistic.

 

And, running will only inhibit muscle gain.  Running and weight lifting result in completely different hormonal responses.

Original Post by toridl:

Sadly, you're going to gain fat but fat a) isn't neccessarily a bad thing and b) you can work it into muscle as time progresses. 

You can not turn fat into muscle. They are entirely different body tissues.

others have given solid advice in this post for you ...

any muscle gains must be done with a surplus of calories and some fat gain is inevitable ... the more you educate your self the better you will be at achieving this and understanding how a bodys shape functions ...

your main goal would be to understand, design a workout and diet for mass... the real trick is to work out what you have burned and what you will consume... by acuratley moinitoring this you can make sure your surplus isnt over the top and optimum growth is achieved....

All body builders/mass gainers accept this and its why they use a 2 phase system to achieve what they need ....

*Cal surplus for gains
*Cal deficit for cutting, accepting they will lose amounts of muscle in the process

It's more important you focus on gains in general that muscle full stop. As has been said, it's impossible to put JUST muscle on. And your body requires a fat percentage, too, especially as a (growing!) girl. But as you are in recovery you really need to just look at gains as gains to a healthier you on a whole, rather than trying to source it from one place.

I understand your stress at the binge. A starved body cries out for food when we begin feeding it and it is very common in recovery. But every day is a new one. Breathe in, breathe out. Let it go. Don't let it stop you getting better. :] That said, don't deny yourself anything (unless you really can't consume it for a health reason, such as an allergy, but that's a given)! Telling yourself no can lead to feeling deprived, which sometimes stems binges too. Treat yourself to that bowl of ice cream or that wedge of cake once in a while. You deserve it, everyone does it. [:

Underweight, you'll need fats - and while saturates don't really matter as much you should shoot for a balance with the right kind of fats. Eat oily fish, nuts and nut butters, avocados and oils like extra virgin olive oil just to name a few. Just as any person eating well should do aim for balance and nutrition - food as medicine - rather than wondering if you are eating too much of something. Generally, when eating to gain, you're going to eat a lot of food groups anyway.

Muscle will boost your metabolism. So will eating regularly over the day, and most importantly eating enough. So keep up the building; don't stop your resistance workouts but don't fret over fat gain either, okay? :D