HELP gaining and keeping muscle definition

SConnolly686

I started eating healthy and working out 2 months ago. I started at 138 and this morning the scale read 129 so I'm really happy about that, I'm really close to my target weight but I feel like all the muscle definition I have achieved is there one day and gone the next. I'm guessing a layer of fat or water weight is the cause but I'm not sure how to prevent it..

I am trying to eat 1200 calories a day and I think I ma but I don't have a scale and I don't weight my food. I am working so hard to have the perfect beach body and by that I mean definition in my abs and a slimmer lower body. I'm on week 3 of a couch to 5k fitness program and I go to the gym or work out at home at least 3-4 times a week. I have a fitness ball that I use for crunches & leg lifts. I bought a pair of barbells and I do side bends with 20Lbs and Squats. At the gym I use the hip abductor machines, all the leg machines and the ab machines but I feel like I'm not really getting anywhere. I can feel my core getting stronger and I can definitely feel it when I'm working out. What am I doing wrong?

Also I need good exercises for my lower back and love handles, if anyone has any good ones please let me know

Aaron_K123

I started eating healthy and working out 2 months ago. I started at 138 and this morning the scale read 129 so I'm really happy about that, I'm really close to my target weight but I feel like all the muscle definition I have achieved is there one day and gone the next. I'm guessing a layer of fat or water weight is the cause but I'm not sure how to prevent it..

I am trying to eat 1200 calories a day and I think I ma but I don't have a scale and I don't weight my food. I am working so hard to have the perfect beach body and by that I mean definition in my abs and a slimmer lower body. I'm on week 3 of a couch to 5k fitness program and I go to the gym or work out at home at least 3-4 times a week. I have a fitness ball that I use for crunches & leg lifts. I bought a pair of barbells and I do side bends with 20Lbs and Squats. At the gym I use the hip abductor machines, all the leg machines and the ab machines but I feel like I'm not really getting anywhere. I can feel my core getting stronger and I can definitely feel it when I'm working out. What am I doing wrong?

Also I need good exercises for my lower back and love handles, if anyone has any good ones please let me know

Actually chances are water is the reason your muscles look defined some days and not others. After you do resistance training with weights your muscles will retain water like crazy both for repair and for storage of glycogen. This is what people mean when they talk about getting "swole". Its not that your muscles are gaining or losing mass its that they are filling with water which makes them appear larger and firmer. This is natural, nothing to worry about.

Also I need good exercises for my lower back and love handles, if anyone has any good ones please let me know

You cannot spot reduce fat. For strength though lower back you can just lay flat on your stomach arms and legs outstretched then lift your legs and arms off the ground and hold for as long as you can then release and repeat.

For "love handles" side crunches and pulling a cable attached to weight in a twisting motion.

I_Will_End_You

You can't pick where the fat comes off, no matter what exercises you do. Calorie deficit for fat loss, and I would suggest compound lifts for strength and muscle retention. (You won't gain muscle eating 1200 calories a day). Maybe look into a program like Stronglifts 5x5 or Starting Strength.

Aaron_K123

You can't pick where the fat comes off, no matter what exercises you do. Calorie deficit for fat loss, and I would suggest compound lifts for strength and muscle retention. (You won't gain muscle eating 1200 calories a day). Maybe look into a program like Stronglifts 5x5 or Starting Strength.

Oh yeah I missed the 1200 calories a day. Honestly you aren't going to gain any muscle at all doing that. None. In fact you might even lose muscle if you end up causing muscle tears during exercise that your body is unable to repair due to lack of fuel.

Aaron_K123

I mean I_Will_End_You here looks undeniably fit, toned flat stomach and all (sorry to put you on the spot IWEY). How much calories do you typically eat in a day IWEY? I don't know how tall you are but I'm sure its more than 1200 and probably closer to 2000.

Lean flat stomachs like that come from lots of calories to fuel weight lifting as counter intuitive as that might seem.

fivethreeone

If you want to gain actual muscle: eat more, around TDEE+15% and strength train.

If you just want to see the muscle you have now, but better: eat around TDEE-15% and strength train

Aaron_K123

If you want to gain actual muscle: eat more, around TDEE+15% and strength train.

If you just want to see the muscle you have now, but better: eat around TDEE-15% and strength train

This. And if you are strength training there is no way your TDEE -15% is 1200 calories.

I_Will_End_You

I mean I_Will_End_You here looks undeniably fit, toned flat stomach and all (sorry to put you on the spot IWEY). How much calories do you typically eat in a day IWEY? I don't know how tall you are but I'm sure its more than 1200 and probably closer to 2000.

Lean flat stomachs like that come from lots of calories to fuel weight lifting as counter intuitive as that might seem.

Yes, I'm in the 1800-2100 range.

SezxyStef

Yah another lifter here too...almost at maintenance. At 1800 this week and next...heading towards 2100-2200...

When I started my TDEE-15% was 1700...TDEE was 1995...in 7 months it's up to 2100 (based on personal calculations and Scooby is @2200 and IIFYM is between 2200 and 2255 depending on my BF%...

That beach body you desire comes from a low BF% not low weight...my sister has exactly what you are looking for @125 (5 ft 4) and maintains on 2100 a day as well...no lifting just 6 days working out resistence training, cardio and karate.