Losing weight and gaining muscle. Help!

rawaneeeis

I'm 5'4 and weighing at 127. I'm trying to
Lose weight and gain muscle. Everything is really going alright and I am starting to see progress but I am having trouble with my stomach. My calorie count has fluctuated between 1300 to 1600 but can't seem to see true improvements. I work out 6 days a week. I'm at 200 carbs and 95 protein. Should I maybe lower my carbs and up my protein?
All sorts of advice would be great.

ninerbuff

While possible to build lean muscle and lose fat simultaneously, it's improbable for many. Gaining muscle means adding tissue and that's hard to do without adding weight. Adding weight means eating in surplus. The opposite is to eat in deficit and that's what one does to lose weight.
As for you stomach, fat goes off last where it usually accumulates first and for many that's in the abdominal area.
You'd be better off picking one or the other. Most go for weight loss first.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

rawaneeeis

Thank you!

Sued0nim

he's right

/thread

maxwellnyce

I'd just like to make a clarification on the gaining muscle/losing weight topic. Gaining muscle while losing weight depends on your initial state. If you have an excess of available energy (body fat) and little muscle conditioning, it's quite possible. (Watch an episode of Biggest Loser). If you are at or close to your maximum genetic potential muscle-wise or have an already low body fat percentage, this is not the case.

Progress is usually measured at weekly, if not monthly, intervals. Don't become scale or tape measure obsessive as you will quickly become disheartened. Keep your goals realistic and you can avoid the frustration.

Something to remember: BY FAR the main reason people fail to lose weight on a diet is they underestimate the amount of calories they are consuming.

TavistockToad

i agree with you can't do both, but at 5ft4 and 127 theres not far to go before you have to wonder if theres no abs bcause you dont have enough muscle to show decent definition?

kristinalmoore

I'm working on a very similar goal and have found that it's better for me to focus on my body fat percentage and what I see in the mirror not just the number I see on the scale. I have my macros set to 40% protein, 30% carbs and 30% fat. I don't always hit those numbers but I try very hard to keep everything in the 30s and only have my carbs high on days when I run. I'm training for a half marathon and teach yoga so I only have time to lift 3 days a week. Heavy weight short sets has given me the best results. Try reading Thinner Leaner Stronger.
Yesterday I was frustrated that the scale wasn't moving but I felt I looked better than I have in a long time so I decided to try on my skinny jeans (the last time I wore them I weighed 10 lbs less) and they fit!
I hope that helps!
Ps make sure you eat the calories you burn when you do cardio. Your body won't burn the stored fat if it's worried you're starving it. Using a food scale will help you know that what you think you're eating is really what you're eating.

rawaneeeis

Amazing replies! Thank you.

rawaneeeis

I'm not set on the number on the scale. Just thought it would be helpful to get a visual of what my body might be like. All these are helpful. I see that it's one thing or the other. I did set aside cardio and am mainly lifting. All these comment are great! Thanks!