What to set goal weight at?
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chrishaglerr
Posts: 2 Member
So I currently weight 190 lbs and I’m 6’. I’m new to the app and having a little bit of trouble figuring out how to set my goals.
My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
How do I set my goal weight when I’m not sure how much I should weigh with the amount of muscle I want to build? I hope that makes sense...
I want to consistently build muscle, so I know I’ll have to up my calories, but by how much?
Thanks in advance.
My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
How do I set my goal weight when I’m not sure how much I should weigh with the amount of muscle I want to build? I hope that makes sense...
I want to consistently build muscle, so I know I’ll have to up my calories, but by how much?
Thanks in advance.
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Replies
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I can’t really answer your question but wanted to let you know that you will be able to change your goal as you go along. Not sure if you knew that. I’m sure someone will be able to give you a proper goal weight to strive for. Sit tight.
Good luck with your journey! 👍2 -
I can’t really answer your question but wanted to let you know that you will be able to change your goal as you go along. Not sure if you knew that. I’m sure someone will be able to give you a proper goal weight to strive for. Sit tight.
Good luck with your journey! 👍
Thanks for that! I didn’t know that.
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I’ve set my goal weight at 12st 3lbs/171lbs as that’s the heaviest I’ve really been. I’m 5’9”.
I started off at 11st 10lbs 18 weeks ago and I’m now 12st/168. With that 2lbs I’ve gained an inch on my arms but I used to work out 10 years ago so that may be muscle memory and a body recomp at play from being detained.
Once I reach my goal weight I’m going to cut. Then maintain for a while then work back up to the same weight again. I’m
Probably 15% body fat if I had to guess (looking at pictures online).
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chrishaglerr wrote: »My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
That's not actually true.
You don't NEED a calorie surplus to build muscle and without a surplus you won't be gaining fat.
You obviousy do need a surplus if your goal weight is higher than your current weight.
Your training (which you haven't mentioned) is the driver of muscle building rather than eating at a surplus. You may of course build muscle quicker in a surplus but that surplus is a choice not a neccessity.
Giving people some more background info might help.
Only you know your age, training history, current training program, approximate body fat percentage....
Think about long and short term goals - sometimes they are complimentary, sometimes you may have to sacrifice the short term for the ultimate goal.
"Build muscle" is the journey but your destination physique isn't clear.
Athletic? Big and strong? Big, strong and lean?
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How can there be a net positive increase within the system boundaries when the net inputs do not exceed the net outputs?You don't NEED a calorie surplus to build muscle...
https://en.m.wikipedia.org/wiki/First_law_of_thermodynamics
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How can there be a net positive increase within the system boundaries when the net inputs do not exceed the net outputs?You don't NEED a calorie surplus to build muscle...
https://en.m.wikipedia.org/wiki/First_law_of_thermodynamics
Because one does achieve a net positive at some point on a short term basis, just not averaged over a long term.
Nobody can eat exactly calories at maintenance 24/7. One can be in a surplus as they eat which will help with MPS and be in a deficit at other times of the day between meals which doesn't help with MPS.
It's not optimal for some goals but nonetheless it is how the body works with the same principles as a longer term bulk or cut.1 -
Jeff Nippard did a video on the topic recently. Although, he made a recomp program which was released at the same time, so perhaps there's some bias there.
https://www.youtube.com/watch?v=M4K0s792wAU 2 -
How can there be a net positive increase within the system boundaries when the net inputs do not exceed the net outputs?You don't NEED a calorie surplus to build muscle...
https://en.m.wikipedia.org/wiki/First_law_of_thermodynamics
Sorry but you are talking complete cobblers!
Of course people can gain muscle mass without weight gain - hell some people even do it in a modest calorie deficit.
Suggest you educate yourself before quoting laws of thermodynamics. Pompous and ignorant isn't a great combination.2 -
Yes sorry for bringing science into such a religious discussion.[
Sorry but you are talking complete cobblers!
Of course people can gain muscle mass without weight gain - hell some people even do it in a modest calorie deficit.
Suggest you educate yourself before quoting laws of thermodynamics. Pompous and ignorant isn't a great combination.
And since in my pomposity and arrogance I am also deeply ignorant perhaps you could help by pointing me in the right direction so that I can build lean body mass using only the energy resources I currently have on board.
What time frames are we talking about here? Like short term positive over a 24 hour period vs average long term over months for example?Because one does achieve a net positive at some point on a short term basis, just not averaged over a long term.
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Try reading these links.....
Eric Helms
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/
Bret Contreras
https://bretcontreras.com/to-bulk-and-cut-or-not/
Menno Henselmans
https://mennohenselmans.com/gain-muscle-and-lose-fat-at-the-same-time/
Real life examples from MFP members
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
As at this point we don't know enough about the OP so I'm not saying recomp is the right choice, just refuting the idea that a calorie surplus is a requirement or absolute need to gain muscle mass.1 -
Thanks and I think I understand from my perspective where the apparent dispute arises.Try reading these links.....
Eric Helms
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/
Bret Contreras
https://bretcontreras.com/to-bulk-and-cut-or-not/
Menno Henselmans
https://mennohenselmans.com/gain-muscle-and-lose-fat-at-the-same-time/
Real life examples from MFP members
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
As at this point we don't know enough about the OP so I'm not saying recomp is the right choice, just refuting the idea that a calorie surplus is a requirement or absolute need to gain muscle mass.
In absolute terms it is possible within the system to convert energy ie build muscle while utilizing fat with a net negative energy balance, otherwise known as “recomp”. Of course there are highly limiting circumstances involved in this process primarily the body composition of the individual. Which you of course recognize by your statement concerning the op.
My perspective (right wrong or whatever) is that “building muscle” means in addition to whatever is already there. Like a skinny person with low body fat that wants to get bigger and would be extremely limited in a recomp.
So absolutely one can build muscle in an energy deficit for a limited duration. Practically one can build muscle in an energy surplus much longer and more efficiently without all the “side effects” of existing in a negative energy balance.
Forgive me if I generally ignore “recomp” though it may be applicable for the op...
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And also to be clear I don’t advocate the endless “bulk and cut” cycles.
Eat and train for performance...0 -
Generally speaking what applies to elite athletes does not apply to us genpop average Janes and joes. It’s is indeed their ability to do those things that 99% of us cannot do that makes them elite...
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Thanks and I think I understand from my perspective where the apparent dispute arises.Try reading these links.....
Eric Helms
https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/
Bret Contreras
https://bretcontreras.com/to-bulk-and-cut-or-not/
Menno Henselmans
https://mennohenselmans.com/gain-muscle-and-lose-fat-at-the-same-time/
Real life examples from MFP members
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
As at this point we don't know enough about the OP so I'm not saying recomp is the right choice, just refuting the idea that a calorie surplus is a requirement or absolute need to gain muscle mass.
In absolute terms it is possible within the system to convert energy ie build muscle while utilizing fat with a net negative energy balance, otherwise known as “recomp”. Of course there are highly limiting circumstances involved in this process primarily the body composition of the individual. Which you of course recognize by your statement concerning the op.
My perspective (right wrong or whatever) is that “building muscle” means in addition to whatever is already there. Like a skinny person with low body fat that wants to get bigger and would be extremely limited in a recomp.
So absolutely one can build muscle in an energy deficit for a limited duration. Practically one can build muscle in an energy surplus much longer and more efficiently without all the “side effects” of existing in a negative energy balance.
Forgive me if I generally ignore “recomp” though it may be applicable for the op...
Peace has broken out.
I watched the Jeff Nippard video posted earlier and he summarises it very well (bias of promoting his book duly noted!).
Agreed with his comment about bulking / cutting being best for some but it's become the fashionable default setting and people are chosing it for the wrong reasons rather than chosing it for the right reasons.
It's why I asked the OP for more info, with fuzzy goals and no context about his training status the best way forward simply isn't clear. There's pros and cons to both approaches plus subtle sub options such as "gain-taining" as Helms puts it.1 -
I’ve kinda lost what the argument is here. I’m just one person obvs but I have definitely become more muscular after two and a half years of consistent lifting and staying at around the same weight.
I have felt at times it is like watching paint dry. Frustratingly slow. But when I look at photos of myself before and now, there are noticeable changes. But not drastic changes. I’m nowhere near ripped. I look like I might lift when I flex....
I am planning on bulking in the near future as having read a bit of helms et al, it seems to be the best route to see gains if one is post novice.0 -
Without a surplus hes just going to be spinning his wheels..How can you build without a surplus?chrishaglerr wrote: »My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
That's not actually true.
You don't NEED a calorie surplus to build muscle and without a surplus you won't be gaining fat.
You obviousy do need a surplus if your goal weight is higher than your current weight.
Your training (which you haven't mentioned) is the driver of muscle building rather than eating at a surplus. You may of course build muscle quicker in a surplus but that surplus is a choice not a neccessity.
0 -
skinnycow1234567 wrote: »
Without a surplus hes just going to be spinning his wheels..How can you build without a surplus?chrishaglerr wrote: »My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
That's not actually true.
You don't NEED a calorie surplus to build muscle and without a surplus you won't be gaining fat.
You obviousy do need a surplus if your goal weight is higher than your current weight.
Your training (which you haven't mentioned) is the driver of muscle building rather than eating at a surplus. You may of course build muscle quicker in a surplus but that surplus is a choice not a neccessity.
@skinnycow1234567
Watch the video, read the links and you will understand.
Adding muscle and losing fat isn't spinning wheels - it's progressing on the two goals we do actually know about the OP. He wants to gain muscle and he is concerned about fat gain.1 -
Generally speaking what applies to elite athletes does not apply to us genpop average Janes and joes. It’s is indeed their ability to do those things that 99% of us cannot do that makes them elite...
The difference between "elite" and "us" is how hard you're willing to work for it, no? Obviously some have the upper hand with genetics, but many times in the past and many to come hard work and dedication can surpass genetics.1 -
skinnycow1234567 wrote: »
Without a surplus hes just going to be spinning his wheels..How can you build without a surplus?chrishaglerr wrote: »My main goal is to build muscle, but also not get too chubby in the process. I know I’m going to have to gain some fat during the process, but that’s fine.
That's not actually true.
You don't NEED a calorie surplus to build muscle and without a surplus you won't be gaining fat.
You obviousy do need a surplus if your goal weight is higher than your current weight.
Your training (which you haven't mentioned) is the driver of muscle building rather than eating at a surplus. You may of course build muscle quicker in a surplus but that surplus is a choice not a neccessity.
@skinnycow1234567
Watch the video, read the links and you will understand.
Adding muscle and losing fat isn't spinning wheels - it's progressing on the two goals we do actually know about the OP. He wants to gain muscle and he is concerned about fat gain.
NAILED IT.1
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