When do you go from losing, to gaining (muscle)??

dakotababy

Hello Everyone!

I am about 12lbs away from losing 100lbs. I am 5'7, aiming to get to 150lbs. Currently, I still have a LOT of fat on me. I do insanity, lift at the gym...and I plan to do an intensive long-distance bike ride this summer (which training will begin after Insanity).

I started to panic yesterday. I do not really know when I am supposed to go from losing weight, and switch gears (increase my calories slightly above TDEE, and lift heavy). I want to get to about 18% body fat.

Do I wait until I am at a weight I am happy with? Do I wait until I feel "skinny enough"? Do I wait until my stomach is no longer mushy fat? How do you determine this?

I have been at this for almost 3years, the entire time I have been lifting (moderately).

ndj1979

do you know what your body fat % is now?

I think for most females they typically say to wait until 18 to 22% body fat range to bulk …but I am just going on what I recall reading/seeing somewhere..

arditarose

I'm wondering the same thing, but unfortunately don't know what my body fat % is. I'm working on another 5 pounds or so, and then I might give it a try.

cwolfman13

You would want to be around 18-20% BF before starting a bulk...this is in order to take full advantage of that bulk. Beyond that, I would also suggest spending some time in maintenance before going into a bulk.

myfelinepal

I'd recommend this group:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

You can post your body pics for a bf% estimate or PM it to Sara or SS if you're not comfortable with the group seeing it.

They have tons of good advice to read up on as well.

DancingMoosie

If you still have a lot of fat to lose, it is not time to bulk. Keep at a moderate deficit (and keep lifting and doing cardio) until you are leaner. If you get your bf% where you would like it, and feel you are not muscular enough, that would be the time to bulk.

dakotababy

I do not know my BF%, I am guessing it is somewhere around 25-30%? I am just worried about getting too low on the scale and still having a lot of fat on my stomach. My original goal was to get to 150lbs, (I am at 162lbs)...but I do not think 12lbs is going to make much of a difference in the stomach.

I will wait and see I guess! Hopefully my stomach will not have much fat on it once I get to 130lbs-ish.

DancingMoosie

You aren't going to lose any body fat by bulking, so it would be the opposite of your goal. You said you are lifting and doing insanity, so stick with those. I'm assuming by "lifting" you mean heavy free weights, some type of progressive routine?

madrose0715

I'm 5'8.5", 155 pounds, sitting at 25% BF (mainly carried in butt and thighs) and my plan is to wait until at least 22% BF before a bulk. I have lost 95 pounds over 3 years and have been moderately lifting during that entire time as well. Physical strength and lean muscle retention during these 3 years is pretty good but it is my hope I can drop 15-20 pounds yet this year which will hopefully align with 22% BF. Hard to say though what will happen with the loss in terms of my body composition. I think you will know as you get closer...

ETA: Does anyone know roughly how many pounds one generally loses to equate to a 1% drop in BF percentage?

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madrose0715

MrM27 wrote: »

dakotababy wrote: »

I do not know my BF%, I am guessing it is somewhere around 25-30%? I am just worried about getting too low on the scale and still having a lot of fat on my stomach. My original goal was to get to 150lbs, (I am at 162lbs)...but I do not think 12lbs is going to make much of a difference in the stomach.

I will wait and see I guess! Hopefully my stomach will not have much fat on it once I get to 130lbs-ish.

You can't sit here and worry about what you will look like after the next 13 lbs. No matter what you're going to do it so do it. As you get closer to you desired weight goal a few lbs make a big difference. As you start to lose fat most around your body at leaner sstaves then you'll be surprise how much the abdominal fat starts to vanish. You'll hear it a lot "first place to gain and last place to lose". Someone that has 100 lbs to lose might lose 5 and won't ever be able to tell but someone that is so close to their target end, 5 lbs can transform you into something else.

madrose0715 wrote: »

I'm 5'8.5", 155 pounds, sitting at 25% BF (mainly carried in butt and thighs) and my plan is to wait until at least 22% BF before a bulk. I have lost 95 pounds over 3 years and have been moderately lifting during that entire time as well. Physical strength and lean muscle retention during these 3 years is pretty good but it is my hope I can drop 15-20 pounds yet this year which will hopefully align with 22% BF. Hard to say though what will happen with the loss in terms of my body composition. I think you will know as you get closer...

ETA: Does anyone know roughly how many pounds one generally loses to equate to a 1% drop in BF percentage?

It would come down to math but no one will be able to tell you with 100% accuracy because we can't predict if or how much lbm you will lose. Let's say you're doing absolutely everything right, all your stars are aligned and you lose 100% fat (Doubtful)

155 lbs X 25% - 38.75 lbs of fat
38.75/25 - 1.55 lbs

Then the problem become you would then weigh 153.45 lbs let's say, now you're down to 24% bf, you would have to re-run the formula again to see what it would take for 1 more point to come off. That's why worrying about something like that is so tribal it's not worth it unless you're stepping on stage.

There won't be a blanket formula.

Ok, thanks for the attempt. I thought it might be difficult to really determine. I have just wondered if perhaps my notion that I should lose another 20 pounds before attempting a bulk is too drastic...Guess I just need to keep feeling it out as I get closer to goal weight and that 22% bf.

MrGonzo05

Don't think about "moderate" or "heavy." You will get the best results if you follow a program that is appropriate for your strength levels. It doesn't really matter how long you have been lifting (3 years, 10 years, etc.), because ineffective training will keep you weak for a lifetime. Many people need to start a novice program even if they've been lifting for years. I'm not saying that describes you though, I don't know you. Some programs will tell you how to adjust your training for a deficit, fewer sets, slower progression, etc.

Congrats on your fantastic weight loss, that is really something.

3laine75

I would lift (you mentioned doing this already but is it a progressive programme?) at deficit till you've exhausted your strength gains then reevaluate.

ndj1979

OP - what is your current training regimen? heavy lifting, cardio, etc, etc..?? Are you on a structured program or a homemade one…?

mandadean

You don't need to "bulk", just use MFP for your target weight and start lifting heavier... Check out Starting Strength online. Find a comfortable place to learn how to lift with barbells. Body weight stuff like insanity isn't lifting, which is what you need for the results you want. Understand that you may never be the "perfect" number on the scale, and instead enjoy lifting and let the results come to you! Good luck!

TheFitnessTutor

You should have been lifting heavy from day one. You would have already lost your other 17 lbs.