Help me. Gaining more fat than muscle.
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Thank you for everyone responses. I think my BMI is low due to my disproportionate of bone mass. My story is I was once very overweight, close to 200 pounds. (It’s been a very long journey) but as I got closer to my goal weight, I wanted to lose the last couple of pounds so I went on an extreme calorie deficit eating at about 1150 calories, Monday through Sunday (for about two months.) My weight was going down and I was happy. However, It wasn’t until I paid for the reading and found it was really my muscle reducing, I had actually only lost about a pound of fat. My body basically went into starvation mode and eat away the muscle. So I have about 10 pounds I need to gain back (in muscle)
but like everyone is saying I don’t think Bulking is the correct way to go. I’m just going to add on extra unnecessary fat. I think I have decided I will stick with a 6 week comprehensive strength training routine 6 days a week eating at maintance,( I have a fit bit watch- so I will change my calories on a daily to meet my maintance calories.
Also I have learned through my nutrition class that BMI does not take account for bone mass in the body. So for instance “an athlete” who has lots of muscle mass. Generally If they have their reading done it will put them as having an overweight in BMI. However, they are most likely not if they workout, and it reads as having a having a lower bf %.
The best way to determine physical health is by looking at bf%. Just stating what it says in my nutrition textbook/ and what my professor said.All these symptoms with a single lb of weight change? Wow!
Are you measuring at the same point in your monthly cycle? Women tend to retain more or less water at various times of the month.
Are you using a weight trend app?
And... maybe bulking is not a great idea for right now assuming you're already above a BMI of 20 or so.
BMI actually has nothing to do with bulking, it is more about bodyfat % unless that is what you meant.
Typically it is recommended for women to start bulking at 20% bodyfat or less. Keep in mind the scale she used may not even be accurate so OP could be quite lower than it said.
Sometimes people recovering from EDs have issues when they first start regaining weight. I know nothing about the OP except that they appeared to be uncomfortable with single1lb gain during a deliberate bulk.
BMI of 20 is considered to be the low end of normal for most non-asian, not height challenged women and is a frequent minimum milestone to be considered weight restored when recovering. Body fat % is really hard to determine. So I used a BMI of 20 as a quick stand-in for the low end of normal weight.
My point being that unless there exists a health reason for the bulk (in which case it should continue till, at the very least, the person is weight restored), the mind-set seems a bit stressed for a vanity goal bulk.
Everything else you mention is, of course, true and correct. We're just looking at it from different perspectives, I think.
ETA: I also consider very unlikely (though I suppose that out of a large enough sample there will exist AT LEAST ONE person who is EXACTLY there!) that a person with a BMI of 20 will also be over-fat!
In any case, given the stress this is causing, unless there is a reason to be WANTING the increase in weight... lifting at maintenance and re-comping seems to be the most palatable strategy!
I do agree that bulking is not a good idea for OP and we don't know her history. But I will correct my original statement that BMI has nothing to do with it since you reminded me it does if someone is underweight, especially in more extreme cases, regardless of their bodyfat, it is typically recommended to gain (I say typically since there are exceptions I'm sure). And I have been in a situation where my BMI was 20 but had a very high bodyfat percentage so it is possible!
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My gym has the InBody scan for free. It will read differently if you have had anything to eat or drink prior to the test. Perhaps your initial test was done when you were hydrated? You’d get a different reading next time if it was first thing in the morning & you had nothing to eat or drink.
As others said, those tests are not accurate.1 -
My gym has the InBody scan for free. It will read differently if you have had anything to eat or drink prior to the test. Perhaps your initial test was done when you were hydrated? You’d get a different reading next time if it was first thing in the morning & you had nothing to eat or drink.
As others said, those tests are not accurate.
For the latest reading on the Tanita, I did not eat or drink anything when I did my scan. Also doing it as soon as I woke up, (after using the restroom.)0 -
mom23mangos wrote: »Inbody is also BIA. Progress photos and measurements are going to be the most helpful to you most likely. I highly doubt you are 27% BF at your BMI. It's possible, but unlikely. It sounds like you are retaining water/bloating, which will skew BIA. Can you throw up some progress pictures? There are people here who are very good at estimating BF visually.
But I agree with everyone that at your weight, just concentrate of eating in your maintenance calorie goal, lift hard and live your life without stress. Check on your measurements and progress photos every six months or so. There's no need to stress as much as you are.
Okay, so here are some current pics at the supposed 27 % fat. Most of my fat lays within my legs. One pic will contain a pic of leg fat with the callipers ( gross, i know).
This was hard to do since, I’ve never been body confident but for the sake of science. Here yah go.
Do you really think I’m 27 % body fat? And go. Honest answers only.
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Even if you hold a disproportionate amount of fat in your legs, take a look at this and see what you think....2 -
I think you're looking awesome; but, what the heck would I know!
@sardelsa is probably my go-to lady for female bulks!
That said, if I looked as awesome as you do AND wanted to be more muscular, I would like to think that I would exercise and build my strength without worrying too much about my weight changing slightly.
At a young age and at the peak of my muscle building potential and without multiple years of weight and strength training behind me I don't know if I would engage in a deliberate and conscious bulk (over-feeding) as I don't think that it is necessary for you to gain the definition and strength improvements I think you want to achieve.
That said I wouldn't be upset if my weight drifted a few lbs up or down as long as the results kept showing in terms of increased functional strength!
You also need to take into consideration weight trends as opposed to daily weight ins.
Not sure if you are, as of yet, aware that the scale can easily move a several lbs up and down without any changes to your underlying weight trend.2 -
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I am a female at this game for over 35 years and can tell you my best advice - it's not an exact science - variables are hormones and stress and sleep. Lots of variables. You look great but if you are not happy and going for a different look - suggest hitting the weights and adding muscle and yes this can mean adding a bit of weight but you could look leaner and have the results or shape you want. I have a tanita scale that measures body fat and it's not accurate that I can tell. In favor of doing things that keeps hormones balanced-adequate rest, stress reduction, and happiness...watch sodium....your results will come in time....2
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Wow... I just typed a really long reply and it disappeared. Anyways, I think your bf% estimate is a bit high because of your history. Strength training can help you build the muscle base you desire as well as increase your bone mass.
Are you doing compound lifts and increasing the weights/reps weekly? Are you hitting each muscle group 2-3x per week?2 -
DancingMoosie wrote: »Wow... I just typed a really long reply and it disappeared. Anyways, I think your bf% estimate is a bit high because of your history. Strength training can help you build the muscle base you desire as well as increase your bone mass.
Are you doing compound lifts and increasing the weights/reps weekly? Are you hitting each muscle group 2-3x per week?
Yes. 5 x a week. Different muscles. Went up in weights. However today i created an entire new workout plan. Full body workout-targeting all muscle groups in one day. I plan to progress 4 reps at 8-10 lbs.
I’m not at the gym now so I don’t have my paper with me, but I can post a picture tommarow.
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Based on your photos you are in a great place to recomp.
Also are you following a proper workout program or designed one yourself? Unless you have a lot of experience I would not write a program on your own.7 -
Based on your photos you are in a great place to recomp.
Also are you following a proper workout program or designed one yourself? Unless you have a lot of experience I would not write a program on your own.
A long time ago I used to have a personal trainer, who showed me how to do the proper techniques in work outs. I created one and she tweaked it to ensure I was getting all the muscles in one day.
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8-10 lbs does not sound like you are doing compound lifts or heavy lifting...at least not enough to recomp efficiently.7
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Sharing my experience with bf machines....I did Tanita and DEXA within one week maintaining similar conditions (morning no food, similar water intake). There was 7% delta between the two (21% Tanita, 28% Dexa). Dexa estimated resting calories around 1450cals; i did breathing metabolic test and it showed resting calories around 1850cals. looks like different machines show different values. the best would be to stick to one from my experience. Currently i am eating 2100 calories with 5 days strength training (1hr day) and 2 days cardio (1hr per week). I am loosing weight @ 0.5lb per week.1
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DancingMoosie wrote: »8-10 lbs does not sound like you are doing compound lifts or heavy lifting...at least not enough to recomp efficiently.
Okay I will bump it up. I am a bit weak and have no upper body strength as why I put it so low.
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chloepaulino wrote: »DancingMoosie wrote: »8-10 lbs does not sound like you are doing compound lifts or heavy lifting...at least not enough to recomp efficiently.
Trying to figure out my maintenance calories. Monday-Thursday I have it set at 1,675 and Friday- Sunday have it set to 1800 since I’m a bit more active those days.
My BMR is 1,2570 -
But are you doing compound lifts (squats, deadlifts, bench, ohp, rows)?4
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chloepaulino wrote: »DancingMoosie wrote: »8-10 lbs does not sound like you are doing compound lifts or heavy lifting...at least not enough to recomp efficiently.
Okay I will bump it up. I am a bit weak and have no upper body strength as why I put it so low.
Were you saying you plan on increasing your lifts by 8-10lbs each session or you are only lifting 8-10lbs?
As for your pics, a few things:- You look great. You have fantastic legs. You do not look like you are pear shaped to me at all. More hourglass.
- IMO, you look closer to low 20's BF% wise, but you do look under muscled.
- I second/third using an established program
- I don't think you should bulk. You are in the perfect spot to recomp if you wanted. Your goal was to be in the normal range and you are already there. If you want to go further, adding some muscle will make a big difference. Don't worry about the scale too much. Keep taking progress pictures.
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DancingMoosie wrote: »But are you doing compound lifts (squats, deadlifts, bench, ohp, rows)?
My workout routine.
Anyone feel free to tweek or modify.
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Just chill and keep going Chloe. Keep getting stronger and do your best at eating healthy with more protein. One step at a time. I find "strength training" more satisfying than bodybuilding for this reason. "Strength" is easy to measure, faster to obtain, and takes less gym time.
It sounds like you're beating yourself up when you should be congratulating yourself over getting stronger.3 -
Do you have access to barbells and a squat rack?4
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The whole sticky post section here: https://community.myfitnesspal.com/en/discussion/10300310/most-helpful-posts-fitness-and-exercise-must-reads#latest
may help you out, OP, and in particular this thread: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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DancingMoosie wrote: »Do you have access to barbells and a squat rack?
Yes, every morning. I have been been doing 100 squats on the assisted squats with 65 lbs.
I have access to barbels as well.0 -
DancingMoosie wrote: »8-10 lbs does not sound like you are doing compound lifts or heavy lifting...at least not enough to recomp efficiently.
Yes, I have been doing about 10-12 lbs. 10 reps and repeat it for 4 x. Of course I go heavier for others: press ( lbs 160) 10 reps x 4, weighted lunges ( lbs 40) 12 reps x 4. Bicep curls: (15 lbs) 8 reps x 4. I know some of the weights seem low but I’ve actually gone up in weights. My upper body strength is very low compared to my lower body strength.0 -
Why an assisted squat instead of barbell squats? It seems like compound lifts(squats, deadlifts, OHP, rows, bench press) with free weights would be better. Some of your exercises are redundant. There isn't a need to do accessories at this point, unless there is a body part (like biceps) you want to focus on for some reason. Have you looked into proven programs, like stronglifts or starting strength?5
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I think you should pick a program from this list that suits your goals... making up your own program with various exercises when an untrained in developing a program can lead to a pour program.
Also, it is hard to follow the way you talk about your sets/reps weight etc. The standard why is Sets/reps per set. so 3x5 @ 150, means 3 sets of 5 reps using 150 lbs.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
DancingMoosie wrote: »Why an assisted squat instead of barbell squats? It seems like compound lifts(squats, deadlifts, OHP, rows, bench press) with free weights would be better. Some of your exercises are redundant. There isn't a need to do accessories at this point, unless there is a body part (like biceps) you want to focus on for some reason. Have you looked into proven programs, like stronglifts or starting strength?
No I have not looked into proven programs, I will have to. Would you suggest getting rid of bicep curls? I just thought with the workouts I choose, I was guaranteed to be hitting all the muscle groups.
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