Trying to get leaner-eat at maintainence?

DizzyLinds

I am told time and time to incre3ase my cals if i want to gain muscle. I'm currently set to 1/2lb weight loss on mfp. Should i change this to maintainence if i want to build lean tissue. I'm strength training 2-3 times per week, plus bodypump twice and some cardio. I'm sceptical about the mfp exercise calories so i'm not eating them all back sometimes. managed to get my protein upto 130-150g most days but i don't want to do this if i'm not gaining muscle.

Suggestions? (btw, thought of eating at maintainence scares me!)

psuLemon

Well if you eat at a deficit, your body will shrink. So to get your body to grow, you need to eat at a surplus. And there are other methods to figure out your caloric needs besides using MFP. In fact, i thought I did that with you. The biggest and best way to do this, would be to figure out your body fat (preferably with body fat calipers). Then you can use the Katch McArdle formula to figure out your caloric needs. The other way is, trial and error. Right now you are set at .5 lb per week. If you still lose weight after a month, up your calories by 200 to see if that stops it. Generally, eating around maintenance (or from what I have been able to tell) will allow you to cut body fat and maintain lean muscle mass or even possible gain. If you want significantly increase your lean muscle mass to get smaller and have more definition a small surplus will be required. it just have to be the right type of calories.


I would seriously look into what this girl did. She gained 10 lbs but she got a lot more lean and cut. And if you still need help with calories, hit me up again.


http://www.myfitnesspal.com/topics/show/392784-skinny-fat-vs-fit-photo?hl=skinny+fat&page=2#posts-5441852

DizzyLinds

I haven't lost any weight for months...i feel i'm gaining! About 6 months ago i was slimmer...but was eating literally nothing! I got my PT to do my body fat with callipers and it was worked out at 26%.

I'm not sure what formula to use?

munkeyfunk

well firs you gotta find your BMR then once you have thatmultiply it by your activity factor then if you wanna gain muscle ad 400-500 cals above that, and see if you're gaining anything. That provides a rough estimation but to really get it right u have to monitor your weight for several weeks and see how it is.

All the best!!

DizzyLinds

I think if i add 500 to my cals now that is my maintaience...(incorporating activity level). Going above this by that much scares the s**t out of me...i'm only 5ft and don't want to turn into a box!

LindaCWy

See a doctor and a PT. Make sure nothing is wrong first.
MFP estimates but it is up to you to find your BMR and put in your calorie goal according to it. SOmetimes I find the calorie goals high on these types of things.

Goal_Seeker_1988

bump

DizzyLinds

Right using McCardle Katsch equation...that gives me 1900 calories...i'm currently on 1360.

However, do i consistently need to lift heavy 3 times a week...plus some cardio?

psuLemon

Right using McCardle Katsch equation...that gives me 1900 calories...i'm currently on 1360.

However, do i consistently need to lift heavy 3 times a week...plus some cardio?

It's Katch McArdle, lol.... Second, if you are doing 1360, that isn't enough if you are working out too. There is a study from MFP and all the women at 20% or less body fat are eating a lot of food. Dont be afraid of it, it's your fuel source.

http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results?hl=caloric+intake+results&page=1#posts-5425208

engineman312

as you get closer and closer to your goal weight, you should decrease your calorie deficit. if you are within 10 pounds of goal, then you should be eating at about 0.5 lbs loss per week. this is done to allow your body to adjust to eating "normally." if you go from eatin 1,300 calories a day, all of a sudden to maintenance, say 1,800 cals. then you probably will gain weight because thats a big transition. then you'll be back on the MFP boards, complaining that you gained weight on maintenance, and that'll just annoy me. you don't want to annoy me, do you? you seem nice, so don't.

btw, it is possible to build muscle while on a calorie deficit, but you must be doing proper strength exercising and be consuming plenty of protein. you won't be building tons of crazy muscle, but it is possible.

DizzyLinds

Right using McCardle Katsch equation...that gives me 1900 calories...i'm currently on 1360.

However, do i consistently need to lift heavy 3 times a week...plus some cardio?

It's Katch McArdle, lol.... Second, if you are doing 1360, that isn't enough if you are working out too. There is a study from MFP and all the women at 20% or less body fat are eating a lot of food. Dont be afraid of it, it's your fuel source.

http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results?hl=caloric+intake+results&page=1#posts-5425208

Lol...i should know that since i've been reading their stuff since uni days! Thing is i workout but don't seem to burn that much based on mfp values...which would prob be less if i used a HRM. I presume this is because of my weight? Less weight-less you burn?

DizzyLinds

as you get closer and closer to your goal weight, you should decrease your calorie deficit. if you are within 10 pounds of goal, then you should be eating at about 0.5 lbs loss per week. this is done to allow your body to adjust to eating "normally." if you go from eatin 1,300 calories a day, all of a sudden to maintenance, say 1,800 cals. then you probably will gain weight because thats a big transition. then you'll be back on the MFP boards, complaining that you gained weight on maintenance, and that'll just annoy me. you don't want to annoy me, do you? you seem nice, so don't.

btw, it is possible to build muscle while on a calorie deficit, but you must be doing proper strength exercising and be consuming plenty of protein. you won't be building tons of crazy muscle, but it is possible.

Thing is do i go by weight? I've increased my calories because i was so low before and have gained...but am doing more weight training and lifting heavier than before. So is using weight a realistic way of determing what i consume? I've been trying to lose 1/2 lb for about 6 months now and it's not happening.

I'm on approx 130-150g protein and i am sure i'm doing correct strength training...lift heavy to fatigue and lower rep.

btw. i'm nice so will not annoy...but don't make me angry...the niceness may disappear...grr!!! lol

engineman312

a half a pound loss is such an small amount. i see you're doing bodypump classes and some cardio. you do seem to be taking in plenty of protein, maybe you need to adjust your diet somewhere else. lower carbs, less sodium, less sugar.

maybe you need to step away from those spinning and body pump classes. try making up some circuits for yourself. try this: warm up with some dynamic stretching and a light jog. then do 1/4 run, 15 push ups, 10 body weight squats, 5 pull ups, as many reps as possible in thirty minutes. three sets of planks, stretch, and then go home.

read this article about staci for some hints. http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

DizzyLinds

a half a pound loss is such an small amount. i see you're doing bodypump classes and some cardio. you do seem to be taking in plenty of protein, maybe you need to adjust your diet somewhere else. lower carbs, less sodium, less sugar.

maybe you need to step away from those spinning and body pump classes. try making up some circuits for yourself. try this: warm up with some dynamic stretching and a light jog. then do 1/4 run, 15 push ups, 10 body weight squats, 5 pull ups, as many reps as possible in thirty minutes. three sets of planks, stretch, and then go home.

read this article about staci for some hints. http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Less is more is see...less endurance i mean. More compound stuff. Did a fair bit of that on that 30 day shred. Quite fun really and short bursts of intensity.

psuLemon

Right using McCardle Katsch equation...that gives me 1900 calories...i'm currently on 1360.

However, do i consistently need to lift heavy 3 times a week...plus some cardio?

It's Katch McArdle, lol.... Second, if you are doing 1360, that isn't enough if you are working out too. There is a study from MFP and all the women at 20% or less body fat are eating a lot of food. Dont be afraid of it, it's your fuel source.

http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results?hl=caloric+intake+results&page=1#posts-5425208

Lol...i should know that since i've been reading their stuff since uni days! Thing is i workout but don't seem to burn that much based on mfp values...which would prob be less if i used a HRM. I presume this is because of my weight? Less weight-less you burn?

You may burn less than what MFP is suggestion, but the bigger you are, the more you burn. So I would burn more than you as I am 200 lbs and have more muscle mass. A HRM or body media would be the best. Also, in my approach (katch mcardle) you don't have to worry about exercise calories. you factor that number in the equation. And then it becomes a trial and error basis on whether you increase or decrease calories. Also, look into measuring your body fat and inches. If you are gaining muscle and burning fat, your waistline, hips, bust, thighs, arms, etc.. will all decrease in size as muscle is more dense and takes up less space.

While doing P90X or any of the beach body programs, they only suggest weighing yourself once a month. They state that these programs aren't weight loss programs, they are fitness and recomposition programs. Weight loss is just an added bonus.

DizzyLinds

Right using McCardle Katsch equation...that gives me 1900 calories...i'm currently on 1360.

However, do i consistently need to lift heavy 3 times a week...plus some cardio?

It's Katch McArdle, lol.... Second, if you are doing 1360, that isn't enough if you are working out too. There is a study from MFP and all the women at 20% or less body fat are eating a lot of food. Dont be afraid of it, it's your fuel source.

http://www.myfitnesspal.com/topics/show/395948-caloric-intake-results?hl=caloric+intake+results&page=1#posts-5425208

Lol...i should know that since i've been reading their stuff since uni days! Thing is i workout but don't seem to burn that much based on mfp values...which would prob be less if i used a HRM. I presume this is because of my weight? Less weight-less you burn?

You may burn less than what MFP is suggestion, but the bigger you are, the more you burn. So I would burn more than you as I am 200 lbs and have more muscle mass. A HRM or body media would be the best. Also, in my approach (katch mcardle) you don't have to worry about exercise calories. you factor that number in the equation. And then it becomes a trial and error basis on whether you increase or decrease calories. Also, look into measuring your body fat and inches. If you are gaining muscle and burning fat, your waistline, hips, bust, thighs, arms, etc.. will all decrease in size as muscle is more dense and takes up less space.

While doing P90X or any of the beach body programs, they only suggest weighing yourself once a month. They state that these programs aren't weight loss programs, they are fitness and recomposition programs. Weight loss is just an added bonus.

Oh yeah, i'm sure i do defo burn less. I am keen to invest is a HRM and will probably do so very soon! Completely get what you mean with the exercise cals. I'm a PE teacher so on my feet most of the day too and so used the lightly active to determine my cal comsumption. Well i'm at 26% BF so my PT will do another check in probably 4 weeks time. I have kept track myself and although the scale has increased i'm not seeing much movement in terms of inches lost or gained. I am however filling my clothes differently and almost feel stronger but heavier.

psuLemon

How much do you weigh again? I still think you are under eating, especially for doing body re composition. In fact, you might be really under eating.

DizzyLinds

I'm about 54.4kg thereabouts at the moment, 26% bodyfat