Lifting Weights & Gaining Body Fat?

mkozmik

I have a question: I added weight training back into my routine after some time off. I'm not looking to get totally ripped, but to gain all over body strength and definition.

While I've noticed my strength is improving and I have ARMS!!! for the first time in my life, I've also noticed that I'm rapidly gaining body fat in my problem areas, namely subcutaneous fat on my stomach. The scale isn't changing....but the body is.

I suspect it's my diet, but I'm not sure. I know I'll never have a set of 6 pack abs....but I'd like to not have the layer of fat on my stomach to grow any further either.

Any ideas? Suggestions? I've been athletic and active for nearly my entire life and I'm at a loss here. Thanks!

SoDamnHungry

If you're eating enough to gain muscle, you'll probably gain fat, too. To lower fat, you'll have to cut. There's a whole gain/cut cycle the muscley peeps do.

derik999

If it's focused on your stomach area then I'd assume diet is responsible.

Also define rapidly. lol.

If you eat to gain muscle then a portion of that is going to be lean mass and the rest fat (assuming your lifting routine is inline with what you are eating). It's kind of the curse of anybody into bodybuilding or trying to get muscular. You can't just eat a clean diet and gain 100% lean mass.

brandiuntz

If you're gaining actual fat, that means you're eating at a surplus.

I'd think the issue is more likely that your muscles are retaining water to repair themselves after a weightlifting session, which gives you a puffed up (bloated) look that makes it look like more fat. Eventually, if your diet is right and you keep on with the exercise, you'll drop some fat in that area and look more defined. Just have to be patient.

mkozmik

Define Rapidly...Hmmm.... 1 month lifting 3x/week... going from nicely fitted waistband to tight waistband. I'd estimate I've gained 1.5-2" of squishy & uncomfortable fat.

Like Sodamnhungry suggested....maybe it's what the bodybuilders experience. But I'm not trying to be a body builder at all. I'm just trying to increase overall body strength and burn more fat by having increased muscle mass....which doesn't seem to be happening.

Maybe I should give it a little while longer?

AliceDark

After a month, any initial water retention should have resolved itself. Even with water retention from starting to lift, 1.5-2" is a lot to gain. How many calories are you eating, on average? Are you tracking, and if so, are you also weighing your food? There are two likely explanations:

1. You're eating close to your maintenance level, so you're maybe adding a little bit of muscle under your existing fat.
2. You're eating at a surplus, so you're gaining fat and a little bit of muscle.

A 2" increase at your waist is a lot, so I'd guess option #2 (without any information about your caloric intake).

navyrigger46

Part of it is going to be water retention for muscle repair. If you're not in a surplus you're not gaining muscle or fat, are you in a surplus?

Rigger

lisalsd1

So the biggest problem I had when I started lifting is that I was extra hungry. I was getting stronger, but not smaller. Why? B/c I justified eating more calories, b/c I lifted...and I was freaking hungry!

I increased my protein intake; redid my macros based on what my friend (a registered dietician suggested). I think my macros are set at 30 fat/30 carbs/40 protein. ...and I started to lose fat. I'm generally eating 130 grams of protein (or higher) on lifting days (and at least a minimum of 100 grams on non-lifting days).

margannmks

So the biggest problem I had when I started lifting is that I was extra hungry. I was getting stronger, but not smaller. Why? B/c I justified eating more calories, b/c I lifted...and I was freaking hungry!

I increased my protein intake; redid my macros based on what my friend (a registered dietician suggested). I think my macros are set at 30 fat/30 carbs/40 protein. ...and I started to lose fat. I'm generally eating 130 grams of protein (or higher) on lifting days (and at least a minimum of 100 grams on non-lifting days).

This ^ and your 45 as your hormones start getting out of whack fat likes to leave the hips and go to the waistline. Keep lifting and eat at slightly below maitenance and show off them arms thats what i do.lol

mkozmik

Two issues I've had is not being able to eat all the calories I "earn" via cardio. I also have trouble hitting my protein goals.

I have food allergies (dairy, nuts, eggs, soy) so I'm a bit limited in how I can supplement protein and hit the goal.

Sounds like I need to take a closer look at what I'm doing. I apologize that I haven't been tracking consistently this summer. Also probably part of the issue! :-D

Liftng4Lis

Bump (good info)

mkozmik

So the biggest problem I had when I started lifting is that I was extra hungry. I was getting stronger, but not smaller. Why? B/c I justified eating more calories, b/c I lifted...and I was freaking hungry!

I increased my protein intake; redid my macros based on what my friend (a registered dietician suggested). I think my macros are set at 30 fat/30 carbs/40 protein. ...and I started to lose fat. I'm generally eating 130 grams of protein (or higher) on lifting days (and at least a minimum of 100 grams on non-lifting days).

This ^ and your 45 as your hormones start getting out of whack fat likes to leave the hips and go to the waistline. Keep lifting and eat at slightly below maitenance and show off them arms thats what i do.lol

Where's that "LIKE" button? ;-)

lisalsd1

Ok yeah, it is going to be hard to eat the amount of protein you should be getting with those specific allergies. My daughter has both egg/nut allergies (and used to have a dairy allergy). Her dietary needs can be complicated.

I know there are plant-based protein powders. My friend (the dietician) likes the pea protein powders. Realistically, you are probably going to have to rely mostly on meat, beans, and some whole grains like quinoa. Adding flax, chia, and hemp seeds will add some protein to your diet. Increasing my protein and fat intake have really helped keep me feeling fuller longer.

TrailNurse

You are facing the problem that so many people have.....if you want to have defined muscles, you have to eat at a surplus (20% above maintenance), other wise you won't grow. In doing so, you will gain a small amount of fat IF you are careful and and a good amount of fat if you are NOT careful. You can do a recomp, which means you eat at maintenance and lift heavy, which will grow muscles painfully SLOW. That's why we bodybuilders suck it up for a few months (we basically hide) to eat at a surplus/lift heavy and grow muscles and then we cut to shed the fat and pray we don't lose muscle mass.

So you have to decide which one is the lesser of two evils.

WandaWoman41

Bump.

mkozmik

This is going to be a challenge for sure. I'm learning quite a bit from you all!

TrailNurse...I have to tell you, I can't believe how much strength I've gained so far. I want to keep that going as much as possible. why on earth would you hide with those awesome guns? :-)

lisalsd1...thanks for the tips on protein. I think I saw pea protein powder at one of our local stores. I'll check the next time I go there.

mkozmik

BUMP!

Update...I've added some extra protein to my diet. Now I don't feel the need to snack during the day at all. I'm still struggling to hit my daily protein intake goal, but I'm a lot closer with the extra protein.

I did some body measurements: thigh and hip are smaller...but the waist has not budged at all. This is getting so frustrating.

I'm still 150# with 28-30% body fat. Don't think I'm ever going to see my 135# & 20% body fat goal either.

Runagain_4

I hear you. I started exercising for strength, energy and flexibility seven weeks ago. For the first six weeks, I ate healthy home-made meals, but didn't restrict anything other than alcohol. I did add in juicing twice a day (mostly veg with an apple for sweet) and tons of water (I used to get by on about 8 oz a day, now I probably drink 12 times that). One single pound came off. I'm 44 years old, 5 ft 6, started at 149, and would like to get down to 125 (I was under 120 most of my life until about 5 years ago when the weight started creeping up). I started tracking just over a week ago. Still no weight loss, but I'm feeling so much stronger and agile. What really got me down was that we plugged in our aria scale the other day and I'm 32.5% body fat! I train 3x a week with a personal trainer (combination of HIIT and weights), and walk at least 4 miles 3x a week. Sigh ....
But I'm motivating myself by seeing what I've gained in strength and agility, and I won't be giving up.