Hi guys! How can I build muscle and get toned?

Virgiemmadrigal

A newbie here 🙋‍♀️ Even though I’m lean, my body fat percentage is in the mid 30s. I’m hoping someone can tell me the best way to use this app if all I want is get toned and gain muscle mass without losing weight.
For reference, I’m 39, 5’5, 128lbs. Any help or advice would be very appreciated.

AnnPT77

From what did you get the mid-30s body fat estimate? Many methods are quite imprecise.

If you were mid-30%s body fat, I don't think you'd be likely to look lean. Also, at 5'5" and 128 pounds, I think it would be unusual (though not impossible) to be mid-30%s body fat.

(As context for my assumptions, I'm also 5'5", currently mid-130s pounds, age 68, probably upper half of the 20%s body fat right now. That's by iffy measurement techniques, but several of them converge around that %. )

Generically, if you want to gain muscle mass and get toned at your current weight, that would be eating at estimated maintenance calories, getting plenty of protein (I go for 100g minimum daily), general good nutrition, and faithfully following a good progressive strength training program. (That would be called "body recomposition" or "main-gaining".) It can be a great approach, but it will require patience.

You might find that as you train, your calorie needs go up a bit. If you see a weight loss trend over whole menstrual cycles (or 4-6 weeks if you don't have cycles), add some daily calories to compensate. You can estimate the added calorie needs by assuming 500 calories per day is roughly a pound a week, then use arithmetic to figure partial pounds.

Other MFP-ers share and discuss recommended strength training programs in this thread:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

You might also get some good information from this thread:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

. . . and you might like this one, though that's more speculative:

https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p1

(Note: The title is joke-y. )

Best wishes!

deputyloveless01

Agree with Annpt77. 30% is not lean. My guess you’re probably around 20-23%, but like stated most techniques are not an exact but more of a tracking tool. It gives you a rough idea where you’re at and you can track to see if it’s improving or worsening. They also give you some information for comparing to others granted you used the same measuring tool (like calipers) and measured in the same locations.

The best thing a newbie can do is find a way to be consistent. Whether it be to hire a trainer or get an accountability partner but consistency is going to be the key for the first 3 months. After that you can start tailoring your workouts to focus on individual areas. Doing anything consistently will gain results!