Putting on muscle on LOW calorie diet
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Nikki_Cherry
Posts: 31 Member
I am desperate to loose fat. I'm 5"5 and around 9 stone 4 (128lbs) which I know isn't heavy, but I'm spilling over my jeans. Ideally I'd like to loose around a stone to get back to my weight pre-kids.
My question is I've started weight training (again) and I'm unsure if 1200cals a day is enough to put on any muscle?? Im eating at least 135gs of protein a day but low carbs and fat
Any advice is appreciated
My question is I've started weight training (again) and I'm unsure if 1200cals a day is enough to put on any muscle?? Im eating at least 135gs of protein a day but low carbs and fat
Any advice is appreciated
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Replies
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No, it's not.3
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Why so?0
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Nikki_Cherry wrote: »Why so?
Because you need some fuel for your body so you can build muscle. Also, it's possible that you don't even have a stone to lose.
Additionally, if you took a more moderate approach, it's possible that you could gain a bit of muscle and lose fat subsequently.4 -
I disagree I think a stone is about right.....I was around 8 1/2 stone when I felt in the best shape. 1200cals doesn't sound like alot but i don't feel hungry and my protein is high. I guess I'm just impatient!!!0
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Nikki_Cherry wrote: »I disagree I think a stone is about right.....I was around 8 1/2 stone when I felt in the best shape. 1200cals doesn't sound like alot but i don't feel hungry and my protein is high. I guess I'm just impatient!!!
Do you know your body fat? Because your pic looks like low 20s, grant it, it's a side view and doesn't so much.1 -
No i dont. But I would guess at around 25-30%0
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(My profile pic is from last year when I was much thinner!!)0
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3 -
Unless you carry a ton of weight on your lower body, 25% is probably realistic.
So at @ 25%
Weight - 128
Fat Mass - 32
Lean body mass - 96
@ 20% body fat
=96 / (1-.20) = 120
@ 16 % body fat
=96 / (1-.16) = 114
So a stone might be possible if you maintain your muscle and hit 16% body fat which is super lean for a women.
This assumes you don't gain or lose any muscle.1 -
Nikki_Cherry wrote: »(My profile pic is from last year when I was much thinner!!)
Do you have a current pic? I showed the math above.0 -
Better pic below0
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manwithmustache wrote: »
Going by this I'm definitely up near 30 if not more0 -
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you would be better to focus on recomp - building lean muscle while losing fat - its a slow process - but eat at maintenance and lift heavy *kitten* (i.e. do something like stronglifts, wendler) - at your current height/weight - the likelyhood of losing a stone in a healthy/sustainable manner is going to be hard1
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9 stone 4 is 130lbs. You are a healthy weight for your height so strength training is ideal.
You can't build muscle on low cal but your protein intake is good.
For your height you are not eating enough at 1200, not even sure how you're hitting that protein and getting all the other macros you need for that little calories.0 -
I only say a stone because i felt best at around 8 1/2. It's more about loosing fat/toning but i don't feel like thats possible while maintaining my current weight iykwim0
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it is possible - but it isn't going to be an overnight solution1
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Nikki_Cherry wrote: »I only say a stone because i felt best at around 8 1/2. It's more about loosing fat/toning but i don't feel like thats possible while maintaining my current weight iykwim
It's possible, just incredibly slow. I'm about your height and weigh 137 (bulking) and wear a size 2 US at around 20% body fat right now.0 -
You look slim in your photos. A recomp would be the best idea. A good lifting programme will help you tighten up/ lose inches.1
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RunRutheeRun wrote: »You look slim in your photos. A recomp would be the best idea. A good lifting programme will help you tighten up/ lose inches.
Do you think??!! I honestly feel like I look flabby and overweight. But I agree a recomp fits with what my PT friend said.....that I should worry about measurements/inches not weight. I've just always been lighter!!1
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