Gain weight without gaining fat?

sandeepnair

I used to have a BMI of 19.3, I'm very thin with fat seen only on my tummy area! I wanted to remove the fat and add muscles, so I started with fat loss first, so when muscles comes up in the abs area I can see it

I started with cardio and dieting consistently over last 3 months with a 500 cal deficit and lost around 6 pounds in last 3 months, however no change in tummy fat or waist size and now I'm at the lowest end of BMI (18.5). I'm thinking its probably not a good idea to go underweight.

So, is there a way I can add muscles and burn fat at the same time? I'm hearing that for adding muscles by strength training, I need to go over my maintenance calorie limit. Won't that add up the fat also which I burnt with all the hardwork last 3 months? I'm confused if I need to go over my calorie limit or under that to achieve my goal of gaining muscle weight and reducing fat. Or can I adjust the carbs-protien-fat ratio? Currently my maintenance calorie limit is 2000 per day. So what should be my net calorie limit for this goal, and the carbs-protien-fat ratio?

Thanks in advance!

UpToAnyCool

[bump] hey there - :ohwell: sorry i don't have an answer for you, but i would like to see what the other MFPers think!

sblowes

Do a google search for "Tom Venuto Holy Grail"
He's the only one I know who has anything to say on the subject.

Querky

Increase your protein and do more strength training, if you're using this protein during your strength training it won't turn into fat and you'll end up with more muscle and less fat.

vbhoj74

Hi there Sandeep,

Nice question, and I'm looking for answers/tips too. I had around 8 Kgs to loose, and have crossed my midway mark. Most of my fat was around my belly area, otherwise I've very lean hands & legs. Once I'm done with shedding the extra flab, I need to gain body muscles at the right places.

MFP is an excellent place, it has really helped me understand my body and it needs. Though have not interacted much with the community here, but from what I often keep reading, we have a very supportive group of people on board.

kate205gti

from what ive learned so far the best way to lose body fat is to eat regularly (5-6 mini meals), do some exercise before breakfast if possible, eat lots of protein and good foods (nuts, veg, lean meat, etc..), and do strength training 2-3 times a week (with a protein shake directly after to aid muscle recovery)

ive been trying this and my body fat % is going down and my body muscle % is going up on the scales so must be something in it my weight is going down as well but im still doing lots of cardio because i want to drop the last 6lb so maybe less cardio and more strength training will gain the weight?

theres a good book "rules of lifting for women" I bought under recommendation from someone on here, im not following it religiously but its got some good pointers and things for food and explains how the weight training trims body fat