What should I do now?????

kathleennf

OK so here's the brief version of my recent history:

I'm 5'9", small frame, ideal body weight supposedly 135-155, I feel best around 140-142.

1> Dec 2005 - "peak weight" of about 178, Jan 2 started Slim Fast diet. No real exercise program. Got down to 139 by Easter, went to the once-a-day shake plan, then off it in June while still watching what I ate of course.
2> Maintained the weight loss woohoo! But everyone told me I was "too thin" so I decided to try to go up to 145. Went up to 155- OOPS!! After that went up and down between 144-155 for about a year, walking the dog every day but no other exercise.
3> Nov 2008 joined gym (Curves) - at that time weighed 155 but had a whopping 34% body fat. I realized that I probably lost a lot of muscle on the strict diet without exercise. With exercise and without changing my diet much, I got down to 140 again, at which point again everyone told me I looked too thin but I was not happy and now had the number to prove it- body fat percent still about 31-32%
4> Started researching this to see what to do, realized I had to eat more protein. Started trying to eat 80gm/d protein about a year ago. Between that, and breaking my ankle, I gained back about 8lb.
5> Found MFP in OCtober of this year, which has helped me to eat the protein without overeating. I started off on the plan to lost 1/2lb per week (250 cal/day deficit) and lost just about that.

So here's my problem. I am basically happy with my current weight of 144. OK I would rather be 142 but I am basically happy. My main goal is to gain muscle and lose fat without losing weight. From what I have read and understood, it is impossible to GAIN muscle and LOSE weight at the same time. For that reason, three months ago I bumped up my calories to neutral. The first month I was very happy- kept weight the same, dropped % fat from 30.8 to 29. In fact I did not really believe it had dropped that much. The second month I gained half a pound but kept % fat at 29. I was OK with that. Now today, 3 months into it I have theoretically gained another pound (though really if you look at my curve over 3 months it's basically flat- I weigh in about twice a week) but I am back up to 29.4% fat. Measurements are all pretty much unchanged - within 1cm.

So, keeping in mind that my main goal is to gain muscle, what should I do? Should I bump my calories back down to avoid gaining weight/fat? Should I keep them the same and recheck both weight and %fat later this week or early next week to see if it's just a fluke? At our gym they usually only check the %fat once a month but they'll do it an extra time if I ask. (I already did!)

Thanks, guys!!

Heatherbelle_87

What is your protein intake like? Honestly you can work the muscles but they arent going to heal properly if you arent feeding them properly (protein amount not just your cal intake)

alecta337

I'd suggest eating a lot of protein and doing mostly strength workouts and as little cardio as you can stand ( i know some people love to run or whatever)

NikkisNewStart

You do not need to decrease your calories. If you want muscle- you have to feed it. And if you want muscle- you're going to have to start working out WITH WEIGHTS. And I don't mean slinging around 3 lb pink dumbbells either. If you are ready to get serious about transforming the way your body looks- stop focusing on the number on the scale. My go-to resource is bodybuilding.com/exercises.

Get to lifting!

linsben

I would suggest trying a low carb diet while mainting your calorie intake with what it is. When you eliminate carbs and try to stay under 100 g a day it will lean you out

This is my preferred version of low carb http://www.marksdailyapple.com/

kathleennf

Thanks, everybody!
Heather- I increased my protein on MFP and have been trying (and virtually always succeeding!) to eat at least 80 grams per day.

Wifey - thanks! I will check out the website in a bit (I have to go to a meeting now). My gym options down here (Nicaragua) are somewhat limited. I make sure I get in my recommended 3 days a week of doing the machines "hard" at Curves, and have recently added some other strength training things at home (squats, girly pushups, lunges etc). I have read and been told that women gain muscle better by doing strength training every other day instead of every day. Is that true????