losing weight and gaining muscle????
chewbacakz
Posts: 24 Member
I started off at 244, down to 214 as of yesterday!!!! I want to get skinny like everyone else on here, but I don't wanna get scrawny. I know while I have so much extra fat on me I can eat at a deficit and gain some muscle. But at some point that won't be so. My question is at what point should I stop trying to lose weight and eat to gain muscle??? If I want to gain muscle is it stupid to diet down to a "ripped" size 1st??? Yes I have a long way to go, but I would like to have a plan going before I get there.
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And if I knew how I would post my before and after so far, sorry0
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That's a good question. I'm curious about that too. I started off about the same as you at 245 myself. I'm down to 188 at the moment. I've been doing the 21 day fix workouts and can see muscle definition. But it would be nice to know at what point weight gain stops through deficit eating. I probably have 10-20lbs more to go before that's an issue though.0
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As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.0 -
I'd go by body fat percentage. Diet down, while lifting, until you're happy with your weight or body fat, then start to add back calories and lift for hypertrophy. You will likely gain fat back, but you'll also gain muscle.
If you're new to lifting, you'll get some muscle gains on a deficit, but I think that evens out fairly soon in the process. Also, muscle definition doesn't always have to do with how much muscle you have, but how much fat you have. The less fat, the more muscle will show through.0 -
BTW: Congrats on the progress so far!0
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As above. CUT, first. Preferably below 15% to see what you have and are working with. THEN, you can start bulking.
Of course continue to strength train and consume adequate protein during this period to retain as much muscle mass as possible while losing.0 -
Oh wow, thanks for all the quick replies guys, and for the kind words.
I have been running about 5 miles every other day or so, and have been working out here and there but have recently gotten a workout partner and started a more serious lifting program. I eat at a pretty large deficit but I make sure to get a good amount of protein. I substitute weigh shakes for a meal hoping that will help. I'm pretty new to this kinda lifestyle, been out of shape most of my adult life, and just ready to change. But I don't wanna be scrawny, lol0 -
The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
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That's a good question. I'm curious about that too. I started off about the same as you at 245 myself. I'm down to 188 at the moment. I've been doing the 21 day fix workouts and can see muscle definition. But it would be nice to know at what point weight gain stops through deficit eating. I probably have 10-20lbs more to go before that's an issue though.
Congrats on the loss man, that's incredible!!!! Can't wait to be where you are!!!0 -
Why would you want to wait until you've lost a lot of weight? If you do, you'll have lost a lot of muscle you might have kept if you'd started weight lifting at the beginning.ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
It is harder to build new muscle than to maintain the muscle you already have. Being overweight, your body has built up extra muscle to move your weight around. If you start lifting right at the beginning of your weight loss, you'll maintain more of that muscle as you lose weight and more of your loss will be from fat. Start now.
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ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
Thank you for the solid advice, I have a lot of cutting left to do to get to 15% lol excited to get there though!!0 -
Why would you want to wait until you've lost a lot of weight? If you do, you'll have lost a lot of muscle you might have kept if you'd started weight lifting at the beginning.ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
It is harder to build new muscle than to maintain the muscle you already have. Being overweight, your body has built up extra muscle to move your weight around. If you start lifting right at the beginning of your weight loss, you'll maintain more of that muscle as you lose weight and more of your loss will be from fat. Start now.
Huh???
I specifically advised him to start lifting now to maintain as much muscle as possible. Not sure what your criticism is??
I said wait until you've lost weight (more specifically - body fat) before actively trying to add NEW muscle mass/bulk.0 -
Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!0 -
ceoverturf wrote: »
Why would you want to wait until you've lost a lot of weight? If you do, you'll have lost a lot of muscle you might have kept if you'd started weight lifting at the beginning.ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
It is harder to build new muscle than
I specifically advised him to start lifting now to maintain as much muscle as possible. Not sure what your criticism is??
I said wait until you've lost weight (more specifically - body fat) before actively trying to add NEW muscle mass/bulk.
That is what I got from you, thank you!!!!!0 -
ceoverturf wrote: »
Why would you want to wait until you've lost a lot of weight? If you do, you'll have lost a lot of muscle you might have kept if you'd started weight lifting at the beginning.ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
It is harder to build new muscle than to maintain the muscle you already have. Being overweight, your body has built up extra muscle to move your weight around. If you start lifting right at the beginning of your weight loss, you'll maintain more of that muscle as you lose weight and more of your loss will be from fat. Start now.
Huh???
I specifically advised him to start lifting now to maintain as much muscle as possible. Not sure what your criticism is??
I said wait until you've lost weight (more specifically - body fat) before actively trying to add NEW muscle mass/bulk.
Ha! I got caught in the "work interrupted my MFP post" syndrome. I read the first line, got interrupted and then started replying and never read the rest. Apologies!0 -
ceoverturf wrote: »
Why would you want to wait until you've lost a lot of weight? If you do, you'll have lost a lot of muscle you might have kept if you'd started weight lifting at the beginning.ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
It is harder to build new muscle than to maintain the muscle you already have. Being overweight, your body has built up extra muscle to move your weight around. If you start lifting right at the beginning of your weight loss, you'll maintain more of that muscle as you lose weight and more of your loss will be from fat. Start now.
Huh???
I specifically advised him to start lifting now to maintain as much muscle as possible. Not sure what your criticism is??
I said wait until you've lost weight (more specifically - body fat) before actively trying to add NEW muscle mass/bulk.
Ha! I got caught in the "work interrupted my MFP post" syndrome. I read the first line, got interrupted and then started replying and never read the rest. Apologies!
No worries - I just wanted to make sure I actually said what I thought I said. Lord knows there's a disconnect between my brain and my typing fingers at times
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chewbacakz wrote: »That's a good question. I'm curious about that too. I started off about the same as you at 245 myself. I'm down to 188 at the moment. I've been doing the 21 day fix workouts and can see muscle definition. But it would be nice to know at what point weight gain stops through deficit eating. I probably have 10-20lbs more to go before that's an issue though.
Congrats on the loss man, that's incredible!!!! Can't wait to be where you are!!!
You're doing great too.... Keep it up!0 -
That's a good question. I'm curious about that too. I started off about the same as you at 245 myself. I'm down to 188 at the moment.
Congratulations! I started at a similar point - 114kg / 250lbs and I'm down to 200lbs / 91kg today. BMI said I was 29.5, so just out of obese, and was aiming for 89.5kg to get me into normal.
But I went for a DEXA scan earlier this week that says BMI is junk for me, and I'm sitting at 25% fat already, and by the time I reach 89.5kg I would be sitting at around 15% fat! That scan has done wonders for my self confidence, and I can't wait for my next one to see the progress I've made. It also has shown me that my natural build is never going to be a 32" waist and beanpole. I also know that I don't have "fat pockets" sitting anywhere across my body, it seems the fat is nicely smeared across my body. Except my right arm. Apparently I have a fat right arm.
So now I'm tempted to still aim for that 89.5kg, and see what I can achieve with that. I've got a great gym instructor who through the last 4 months has been working me hard not just at the cardio that I needed, but also the core stuff so as the fat is disappearing I'm starting to see and feel muscles already. Which is something I never thought I'd have.0 -
You are eating 1k calories approximately. Say goodbye to lean muscle mass. You need to start lifting heavy and add more protein to your diet.0
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chewbacakz wrote: »Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!
Your daily calorie intake is too low and your protein intake is really low for what you are trying to do. As others have mentioned it is easier to maintain the muscle you have and cut the fat than it is to rebuild the muscle. With your current intake, you are losing muscle!
Consider reevaluating your intake and start a regular lifting program. Great loss so far, but more than you would like of that is muscle due to the larger than needed calorie deficit.0 -
I too am in the same boat and was under the impression that I should probably lose weight first then work on gaining muscle after I hit the weight that I am comfortable with. I started out at 258 and I am down to 232 now, I was waiting until I got to 200 to start strength training but apparently this isn't the way to go according to many people. I am going to start weight training as well as eating at a deficit to retain what muscle mass I do have. I also hear that whey protein powders will help retain your muscle mass as well as add more while helping you burn fat as long as your still eating at a deficit. So I would look into some whey protein powders to help with your muscle mass as well as giving you that extra protein you will need. Hope this helps.0
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nutmegoreo wrote: »chewbacakz wrote: »Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!
Your daily calorie intake is too low and your protein intake is really low for what you are trying to do. As others have mentioned it is easier to maintain the muscle you have and cut the fat than it is to rebuild the muscle. With your current intake, you are losing muscle!
Consider reevaluating your intake and start a regular lifting program. Great loss so far, but more than you would like of that is muscle due to the larger than needed calorie deficit.
I am more than willing to make changes, but I'm not really sure where I'm supposed to be on calories, I just now that my body can safely live off of 1,200 to 1,500 calories, so I said heck with it, let's go there. I do not doubt you if you say I'm losing muscle, but I have definitely been gaining strength, so should I be real worried at this point??? As far as protein, I try to get what this ap calls for?!?!?! Is that not enough??? I'm not trying to eat a gram a pound rite now, that would take a lot of calories, and I still have a lot of fat to lose. I'm not trying to argue just curious.
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TL;DR I recommend to eat enough to not lose weight too fast, and lift.
I lost about 25lb in one summer. One thing I regret is that, I did it too fast, and lost some muscle. Losing fat and gaining muscle is possible if your body fat % is high, but once you get to certain point like body fat 20%, it's difficult. As a matter of fact, you don't eat enough, any exercise is meaningless as your body is not getting enough nutrients to rebuild muscle after exercise.
If I were you, I'd rather eat TDEE, eat lots of protein, and lift. Weight will come off as you gain muscle. Gaining muscle is so much harder than losing fat. So, not losing muscle is the first priority.
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ceoverturf wrote: »As a general rule of thumb, it's advised to cut/diet down to a point where you have less than 15% body fat before actively trying to re-add muscle mass.
That said, I would start with a good solid weight lifting program now - even while cutting - if you're not already. Primarily because you want to encourage your body to maintain the muscle mass you currently have during the cut to the extent possible, but too, it will set you up for a good foundation when the time comes that you are ready to actively bulk.
This.0 -
nutmegoreo wrote: »chewbacakz wrote: »Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!
Your daily calorie intake is too low and your protein intake is really low for what you are trying to do. As others have mentioned it is easier to maintain the muscle you have and cut the fat than it is to rebuild the muscle. With your current intake, you are losing muscle!
Consider reevaluating your intake and start a regular lifting program. Great loss so far, but more than you would like of that is muscle due to the larger than needed calorie deficit.
Actually, I don't think it's actually as low as it appears due to unintentional miscalculations. For one, his exercise calorie burns are high. I suspect the numbers rendered come from treadmills and/or MFP exercise database, phone exercise app, or other internet sources. Also, his diary indicates that he may measure his food with cups and spoons but doe not weight, thereby meaning his intake is most likely underestimated.
@chewbacakz, am I correct that you measure food but not weigh it and that you get your exercise burn estimates from one of the sources I listed above?0 -
Definitely would recommend upping the calories. As a small-ish female at 158lb's and eating 1350 calories a day now, I couldn't eat less than that. Most likely your not getting enough nutrients to fuel your body. Definitely recommend the weight training aswell! Burns alot of calories and builds strength and muscle. I'm feeling so much better for it. Pace yourself and up the calories, you're in for a long ride with weight loss. It's a life long thing so do it right in the first place Don't lose the muscle you've got! 0
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chewbacakz wrote: »nutmegoreo wrote: »chewbacakz wrote: »Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!
Your daily calorie intake is too low and your protein intake is really low for what you are trying to do. As others have mentioned it is easier to maintain the muscle you have and cut the fat than it is to rebuild the muscle. With your current intake, you are losing muscle!
Consider reevaluating your intake and start a regular lifting program. Great loss so far, but more than you would like of that is muscle due to the larger than needed calorie deficit.
I am more than willing to make changes, but I'm not really sure where I'm supposed to be on calories, I just now that my body can safely live off of 1,200 to 1,500 calories, so I said heck with it, let's go there. I do not doubt you if you say I'm losing muscle, but I have definitely been gaining strength, so should I be real worried at this point??? As far as protein, I try to get what this ap calls for?!?!?! Is that not enough??? I'm not trying to eat a gram a pound rite now, that would take a lot of calories, and I still have a lot of fat to lose. I'm not trying to argue just curious.
You can absolutely gain strength while eating in a calorie deficit, but that is not the same as gaining muscle. As far as being worried at this time, it has been said in this thread a few times that muscle is harder to build, so minimizing the loss of it during your weight loss phase, should be a pretty high priority. For specific demographics the macro targets on MFP can be inaccurate, so yes, for someone who is trying to maintain the muscle mass they have, the protein targets given to you will be way to low. I will see if I can find where someone more knowledgeable has made a post with all of this covered (macros and calorie target).0 -
nutmegoreo wrote: »chewbacakz wrote: »Graceious1 wrote: »The best way to build muscle is to lift and lift heavy and as a previous poster said start now. There are a ton of programmes out there and the one I follow is Stronglifts 5x5, where you work out three times a week and increase the weight each time you lift. Cardio is good but to burn fat more effectively resistance are key. Cleaning up your diet is also key. When I started on MFP three years ago I was a pound lighter than I am now but a dress size bigger. This is because I got to my goal weight pretty quickly by following certain exercise programmes then stopping. I ate less of of the rubbish I ate before then starting eating "normally" again. Inevitably it all piled on again.
At the beginning if this year I started incorporating lifting into my programme then really cleaned up my diet and ate more veg, protein and started juicing. Since doing this I am not only losing fat I am changing the shape of my body to be more athletic. What is making it work this time is my mindset and recognising that the scale is not the best way for me to record my progress but my clothes are. Also, I am more consistent with my exercises and love what I do and will make it part of my life no matter what is going on for me during any day.
So in a nutshell your muscles are more likely appear when you:
Strength train
Do some cardio
Increase protein and veg in your diet
Continue with carbs (they will fuel your workout)
Eat less processed foods (I've learned that if your food has ingredients you can't pronounce or numbers in them they're processed)
Think positively about your food and you'll enjoy it more.
All the best and feel free to add me.
Diet is definitely important, and I have changed mime alot, I used to guzzle away dr.pepper all day long, and eat all sorts of junk food. Not now, I only drink water, well I have a coffee in the morning and in the evening, hahaha We also started eating alot of fish and chicken, and veggies and fruit. I also like alot of eggs though, but I'm trying hard to stay consistent with it. Feel free to check out my diary and give me some advice!!!!!!!
Your daily calorie intake is too low and your protein intake is really low for what you are trying to do. As others have mentioned it is easier to maintain the muscle you have and cut the fat than it is to rebuild the muscle. With your current intake, you are losing muscle!
Consider reevaluating your intake and start a regular lifting program. Great loss so far, but more than you would like of that is muscle due to the larger than needed calorie deficit.
Actually, I don't think it's actually as low as it appears due to unintentional miscalculations. For one, his exercise calorie burns are high. I suspect the numbers rendered come from treadmills and/or MFP exercise database, phone exercise app, or other internet sources. Also, his diary indicates that he may measure his food with cups and spoons but doe not weight, thereby meaning his intake is most likely underestimated.
@chewbacakz, am I correct that you measure food but not weigh it and that you get your exercise burn estimates from one of the sources I listed above?
Fair enough, I didn't look as close as I should have. The protein levels are still pretty low for his purposes though.
Edited to remove inaccuracy after rereading, OP stated that he was eating at a large deficit, not that he was losing fast.
OP, how many pounds are you losing each week?0 -
OP here's a link to a thread that has a pile of links. They address a number of topics, including many beyond what you are asking here. I'm not saying read them all (although if you have the time great). There is specific links for setting your calorie and macro targets, along with exercise calorie burns and logging accurately, all of which can be challenging in the beginning.
http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read0 -
@chewbacakz, am I correct that you measure food but not weigh it and that you get your exercise burn estimates from one of the sources I listed above? [/quote]
Yes, dead on, but I have bought a scale, I did weigh last night's dinner, but that is the 1st. And I have been losing around 2 ta 2.5 lbs a week, last week I lost 4, but that was a 1st.0
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