Should I maintain, gain, or lose?!

alymcd1

I made a post yesterday talking about how I am interested in changing my body composition. I want to lose a little fat and gain muscle. The most I'm doing that through is my runs on the beach 4 times a week 2-4 miles on sand each time.
Some days I think I eat too much, sometimes I'm afraid I don't eat enough, especially days I run.

I've done the calorie calculators and I understand them, obviously. But I'm not sure what to make my set goal-- lose weight, maintain, or gain?
I want to lose fat (so creating a deficit makes some sense), I want to gain muscle though... Which I definitely am in my legs (so do I eat extra?), but since I wanna remain the same weight but change it into muscle do I just eat at maintenance calories?

I'm SO confused!! Any help would be greatly appreciated!!

bostonultd1

You should lift weights and go on a caloric deficit. Eat lean protein and refuel your muscles after workouts with a shake and post workout drink. Lifting heavy and gaining muscle mass will help tone and burn fat. On workout days, eat cottage cheese before bed so the protein fuels your muscles while you sleep instead of going into a catabolic state. There's more to it but it's late. Bodybuilding.com has excellent resources.

alymcd1

bostonultd1 wrote: »

You should lift weights and go on a caloric deficit. Eat lean protein and refuel your muscles after workouts with a shake and post workout drink. Lifting heavy and gaining muscle mass will help tone and burn fat. On workout days, eat cottage cheese before bed so the protein fuels your muscles while you sleep instead of going into a catabolic state. There's more to it but it's late. Bodybuilding.com has excellent resources.

thank you for the quick tips! im not a cottage cheese fan...but you mean just eating something before bed? protein specifically? does fruit work well? id rather make that my last meal/snack!
i want to do weight training, i have a bulging disc in my lower spine..which makes it tough to find safe and effective workouts. im working on finding some that work for me though so i can mix it in with my cardio.
if you ever have any more time i would love to hear any other tips you have!!!

SLLRunner

bostonultd1 wrote: »

You should lift weights and go on a caloric deficit. Eat lean protein and refuel your muscles after workouts with a shake and post workout drink. Lifting heavy and gaining muscle mass will help tone and burn fat. On workout days, eat cottage cheese before bed so the protein fuels your muscles while you sleep instead of going into a catabolic state. There's more to it but it's late. Bodybuilding.com has excellent resources.

I agree with the post workout shake, but cottage cheese before bed? Me thinks that's a myth.

SLLRunner

alymcd1 wrote: »

bostonultd1 wrote: »

You should lift weights and go on a caloric deficit. Eat lean protein and refuel your muscles after workouts with a shake and post workout drink. Lifting heavy and gaining muscle mass will help tone and burn fat. On workout days, eat cottage cheese before bed so the protein fuels your muscles while you sleep instead of going into a catabolic state. There's more to it but it's late. Bodybuilding.com has excellent resources.

thank you for the quick tips! im not a cottage cheese fan...but you mean just eating something before bed? protein specifically? does fruit work well? id rather make that my last meal/snack!
i want to do weight training, i have a bulging disc in my lower spine..which makes it tough to find safe and effective workouts. im working on finding some that work for me though so i can mix it in with my cardio.
if you ever have any more time i would love to hear any other tips you have!!!

Eating before bed does not create muscle. If you want something before bed, enjoy.

emc2fit

alymcd1 wrote: »

I made a post yesterday talking about how I am interested in changing my body composition. I want to lose a little fat and gain muscle. The most I'm doing that through is my runs on the beach 4 times a week 2-4 miles on sand each time.
Some days I think I eat too much, sometimes I'm afraid I don't eat enough, especially days I run.

I've done the calorie calculators and I understand them, obviously. But I'm not sure what to make my set goal-- lose weight, maintain, or gain?
I want to lose fat (so creating a deficit makes some sense), I want to gain muscle though... Which I definitely am in my legs (so do I eat extra?), but since I wanna remain the same weight but change it into muscle do I just eat at maintenance calories?

I'm SO confused!! Any help would be greatly appreciated!!

Have you taken a look at TrainEatGain? They encourage people to use MFP but provide an eating guide (you choose what you eat but it has to fit your macros/calories) and a fitness plan with workouts to build lean muscle. I've not done it myself but I follow them on instragram and FB and the stuff they post is pretty impressive. If nothing else their blog is very useful about the kind of supps you might need and has good meal inspiration.

TavistockToad

you cant recomp by running.

Sued0nim

Holy Bro-Crap Batman! Cottage cheese before bed :laugh:

Find your maintenance calories, eat at or just under your maintenance calories

Follow a progressive weights programme: www.stronglifts5x5.com has a decent version (there are more)

Look in the mirror and work out what you want to do to your body because nobody else can tell you