Stupid Question?

PNGmeri2000
PNGmeri2000 Posts: 37 Member
in Fitness and Exercise
Ok, this might be a really stupid question but I thought I would ask anyway.
How do you know if you are gaining muscle weight vs fat weight without a body fat percentage machine? Basically, I am at a point where I don't need to actively lose weight anymore, and instead I want to start toning up and gaining muscle. I don't really know how to do that except go workout at the gym and eat healthy food - both of which I do, but I am paranoid I am gaining fat weight. Should I lose all the weight I want to and then do gym workouts? I have about five more lbs I want to get rid of but I would be happy to just trade them in for fat and even gain muscle weight. Anyways, I guess I just don't know how to do that and if its even possible.
Thanks!

Replies

  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Not possible without a way to track bf%. If you are gaining weight/trying to put on muscle you are inevitably gaining *some* fat. How much depends on the amount you're eating over maintenance. To gain muscle you need significantly less calories over your TDEE than most imagine.
  • PNGmeri2000
    PNGmeri2000 Posts: 37 Member
    Right now I have my settings at losing half a lb a week - so just over 1300 cals per day. Should I switch back to 1200 again?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    I'm confused. You said you want to gain muscle, correct? To gain muscle you need to be eating MORE CALORIES than you burn.

    You say you are eating at a deficit. You are not gaining muscle on a deficit.

    Are you referring to weight gain after you started working out? If so, it's probably water weight. But bear in mind you are not *gaining muscle* eating 1,300 calories a day unless that is over your maintenance (which you'd have to be under 5ft).
  • hwoeltjen
    hwoeltjen Posts: 199 Member
    Generally, when you are trying to gain muscle you need to be at a caloric surplus. This allows your body to use the excess to build muscle.

    You aren't normally going to build much muscle while trying to lose fat because you will be at a caloric deficit to do so.

    There is no way to really tell what percentage of your weight gain is body fat and what percentage is muscle. However, if you are consuming a small surplus of calories, let's say 200 over what you burn, and you are following a decent training routine, you will start building muscle.

    You need to make sure you are hitting your recommended protein levels in order to build muscle as well.

    This is just my advice. I think you should focus on how you feel in the gym. If you are starting to lift more and feel stronger, don't worry so much about what you gain. You may gain a little fat while trying to build muscle. However, the added muscle will increase the amount of fat you burn in general. Again this is just my view.
  • TheRealParisLove
    TheRealParisLove Posts: 1,907 Member
    You could use the tape measure method. It's not perfect, but it could give you an idea how many pounds of lean body mass you have an how many pounds of fat.

    Link to online body fat calculator:
    http://www.scientificpsychic.com/fitness/diet.html

    A bod pod would be the best option, but they are expensive and sometimes hard to find.

    I experienced a body re-composition when I first started here. I'm a mesomorph, so gaining muscle is what people who have my genetic profile do very well. I have to really limit my weight training and do a ton of cardio, and yet I've got bulging muscles every where. Most people, especially women, won't have this experience. Most people have to eat at maintenance or more to gain muscle, while working very, very hard.
  • iMikky
    iMikky Posts: 30
    The cheapest way is to look at yourself and see if you appear more toned or if you appear more flabby. Another way is if your clothes are a bit looser on you. Hope this helps :bigsmile:
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    The cheapest way is to look at yourself and see if you appear more toned or if you appear more flabby. Another way is if your clothes are a bit looser on you. Hope this helps :bigsmile:

    not necessarily when eating at a deficit, looking less flabby is because you are burning off the layer of fat covering the muscles.

    just because you see more definition doesnt mean you have more muscle, more than likely (unless you are eating and exercise to bulk) it means you have less fat covering the muscle you already had
  • RunMyOregonBunsOff
    RunMyOregonBunsOff Posts: 862 Member
    Most people building go through bulking and cutting stages. They have to bulk for a while which also tends to add a little body fat but then they cut weight again. I don't 100% understand all the ends and outs as I haven't gotten to that point but I'm sure you could look it up. You do have to have a calorie surplus during the bulking phases though.
  • PNGmeri2000
    PNGmeri2000 Posts: 37 Member
    I'm confused. You said you want to gain muscle, correct? To gain muscle you need to be eating MORE CALORIES than you burn.

    You say you are eating at a deficit. You are not gaining muscle on a deficit.

    Are you referring to weight gain after you started working out? If so, it's probably water weight. But bear in mind you are not *gaining muscle* eating 1,300 calories a day unless that is over your maintenance (which you'd have to be under 5ft).

    I am learning that i have no idea what I'm doing when it comes to working out or eating. My TDEE is 1857 and BMR is 1350. You said that I need to be eating under my TDEE, so should I be eating around 1500 a day? Oh, and I am 5ft 4 in.

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