I need help transforming my fat to muscle

just_magd

Any suggestions about meal plans and workout plans would be great. I’ve been trying to consume about 2,000 calories and as much protein and not too much carbs.


Iam 5’7
Go to the gym almost everyday

MT1134

Fat doesn't turn to muscle.

heybales

If you honestly think fat does turn to muscle, you'll appreciate this thread for some education.

If you were badly trying to describe losing fat and gaining muscle, this thread will educate you why terms matter.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

As you'll discover - "going to the gym almost everyday" is also a meaningless description for the purpose of gaining muscle.
I've seen people on treadmills and ellipticals at the gym that are just about as intensely motived as people I see walking the sidewalks staring at their phones walking slowly. They may not be sitting, but it ain't a whole lot more either.

Read and reread the first 3 pages until you understand.

sal10851

You need to lift weights to build muscle, cardio to burn fat, a good diet high in protein. Since you have fat reserves they can be a good source of energy to fuel your work outs.

heybales

You need to be in a deficit to burn fat, not cardio.
Plenty of people doing cardio and eating wrong keeping fat.
But in a deficit isn't needed when weight is healthy, and will hamper the ability to build muscle compared to eating at maintenance, which is already hampered compared to eating in surplus.

Fat as energy source is not used nearly as much in a good workout as fuel, if by good you mean intense, like say lifting, or cardio above walking.

Resting energy source sure no problem using fat.

IronIsMyTherapy

sal10851 wrote: »

You need to lift weights to build muscle, cardio to burn fat, a good diet high in protein. Since you have fat reserves they can be a good source of energy to fuel your work outs.

Cardio isnt necessary to burn fat and but I'm not sure that's what you're saying. Just clarifying it.

sal10851

IronIsMyTherapy wrote: »

sal10851 wrote: »

You need to lift weights to build muscle, cardio to burn fat, a good diet high in protein. Since you have fat reserves they can be a good source of energy to fuel your work outs.

Cardio isnt necessary to burn fat and but I'm not sure that's what you're saying. Just clarifying it.

Agreed! Cardio helps to increase your fitness and helps with staying in a caloric deficit.

sheena_shewell

If you want to lose fat and gain muscle which is what I think you are trying to say you need to try and lose weight (fat) first and then try and build up to strength training to gain miscle. If you are trying to recomp it can be quite difficult to master. I'd also suggest upping your protein intake and if not already get a personal trainer who knows what they're talking about.

ccrdragon

sheena_shewell wrote: »

If you want to lose fat and gain muscle which is what I think you are trying to say you need to try and lose weight (fat) first and then try and build up to strength training to gain miscle. If you are trying to recomp it can be quite difficult to master. I'd also suggest upping your protein intake and if not already get a personal trainer who knows what they're talking about.

Disagree with this statement... you should try and preserve as much muscle as you can and that means lifting weights WHILE you are losing weight, not after you have lost the weight. Lifting will trigger the body to hang onto as much muscle as it can and not use the existing muscle as an energy source.

J72FIT

Keep showing up, put in the work, be consistent, be patient and the results will come...

NovusDies

You would have to provide more details than your height to get specific suggestions. Weight, gender, age, and what you are doing at the gym would help. 2k calories may be too much, just right, or not enough.

FitRican

Simple just consume 2-ice as many grams of protein than Carbs+Fat combnied. Work out with heavy weight 3 times a week. Do cardio 1-2 times a week. I am 63 YO, I eat 200 gms of protein a day, 100 grams of fat + less that 50 grams of crabs a day. I am 190 pounds at 15% body fat. I do heavy HST full body workouts 3 times a week, cardio 3-4 times a week.

Diatonic12

FitRican wrote: »

Simple just consume 2-ice as many grams of protein than Carbs+Fat combnied. Work out with heavy weight 3 times a week. Do cardio 1-2 times a week. I am 63 YO, I eat 200 gms of protein a day, 100 grams of fat + less that 50 grams of crabs a day. I am 190 pounds at 15% body fat. I do heavy HST full body workouts 3 times a week, cardio 3-4 times a week.

If it were only that easy. I didn't give you a disagree. I gave you a hug because I do believe in miracles and I only wish it was just that easy. Stay positive and upbeat. Thanks for making me smile and wishing at the same time.
So long now.