Building muscles?
AEJhoi
Posts: 36
Hey, I have been on MFP for 1 week now. Before that I was already training on the eliptical trainer and cycling (to school every day). I have kept to all my caloriegoals, most of the times even 200 under that and I am on the eliptical atleast 40 minutes a day.
Still, when I weighed myself this morning I was the same weight or I had gained 3 pounds!!!!! (depending on how i was standing)
You think I am just building muscle or am I doing something wrong? I have been training on the eliptical for a few weeks already so I thought by now I would have build some muscle already, and with the fewer calories I expected atleast a little bit of change in my weight...
Still, when I weighed myself this morning I was the same weight or I had gained 3 pounds!!!!! (depending on how i was standing)
You think I am just building muscle or am I doing something wrong? I have been training on the eliptical for a few weeks already so I thought by now I would have build some muscle already, and with the fewer calories I expected atleast a little bit of change in my weight...
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Replies
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Hi, to be honest I think you need to check your scales if it's giving you a different reading when you're standing on it - every now anad then I'll get a dumbbell weight and just check that my scales are correct. Also, always make sure you're on a good hard flat surface when weighing yourself
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If you're eating for weight loss then it won't be muscle. Accuracy of scales is generally not that good but taking that aside you may have a gain because of retained water due to exercise, food in transit, ToTM.
Stick to plan and you will see the results.0 -
Building muscle takes a lot of time. Scales aren't consistent. Your weight can fluctuate about 5 pounds on any day.0
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And one of those factors is the opportunity to build muscle. So, sure, keep exercising and work up a little muscle tone. Besides, muscles help eat fat! 0
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And one of those factors is the opportunity to build muscle. So, sure, keep exercising and work up a little muscle tone. Besides, muscles help eat fat!
OP is 200 cals under her daily target. Only in very rare situations are you capable of building muscle whilst on a calorie deficit (using Steroids/Late Teenaged males/Newbies to strength training <first few weeks only>). It won't be muscle.0 -
And one of those factors is the opportunity to build muscle. So, sure, keep exercising and work up a little muscle tone. Besides, muscles help eat fat!
OP is 200 cals under her daily target. Only in very rare situations are you capable of building muscle whilst on a calorie deficit (using Steroids/Late Teenaged males/Newbies to strength training <first few weeks only>). It won't be muscle.
So should I eat more to build muscle or just keep on doing what I am doing right now?0 -
If you want to build muscle you will need to eat OVER your maintenance calories and do some strength work. Strength work with calorie deficit will not lead to muscle growth (except in the instance I mentioned above). Cardio such as running, cycling, elliptical etc and eating above maintenance will lead to a slight increase in muscle but not as much as with strength training.
But be aware that it is very hard to build muscle and not put on some fat at the same time. When you lose weight through calorie deficit you will lose BOTH fat and muscle. The proportion of muscle lost can be reduced (but not completely eliminated) by doing some strength training whilst on calorie deficit. This is why you hear of bodybuilders doing bulk (eating surplus and building muscle and some fat) and cut (eating below maintenance and shedding fat whilst trying to retain as much muscle as possible) cycles.
Also note that this post is a very simplistic overview of muscle gain and loss. There are many people who are working on/searching for the perfect diet and exercise plan which gives fat loss and muscle gain at the same time but these programs are invariably complex, often involving tight control of calories and macro percentages.
What you need to consider is what your goals are. If you want to just lose weight that is one thing, if you want to look good, that is another and if you want to be fit (for say a specific activity or sport) that is another thing again.
I suspect you want to look good (and by that I assume minimal fat, "toned" look) and if that is the case the general wisdom seems to be:
Eat at about 500 cals below maintenance
Eat 1g of protein per lb of lean mass (your body weight minus your estimated fat weight)
Eat 0.4g of fat per lb body weight
Make up the rest of your cals (after you've accounted for Protein and Fat) with whatever you want
Perform strength based exercise program 4 or 5 times a week
This will ensure that you lose fat whilst maintaining as much muscle as possible. Do not worry about "bulking up". It won't happen. Women who have significant muscles will have trained very, very hard and eaten exceptionally well, over a period of years to achieve that look; it is not something that happens by accident.
Best wishes0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.0
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The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
I'm not sure about that advice, I think we need more information.
AEJhoi are you currently eating 200 cals BELOW you recommended MFP target (and if so what rate of loss are you set at)?
@earlyxer If she is currently set to lose 2lb per week and is routinely eating at 200 cals below that figure, dropping the cals further could be a problem, possibly even hinder loss.0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
I'm not sure about that advice, I think we need more information.
AEJhoi are you currently eating 200 cals BELOW you recommended MFP target (and if so what rate of loss are you set at)?
@earlyxer If she is currently set to lose 2lb per week and is routinely eating at 200 cals below that figure, dropping the cals further could be a problem, possibly even hinder loss.
My MPF target is 1200 a day and at the end of the day I usually have 200 calories left (but I also have some extra calories from exercising)
In my week overview it said I was about 5000 calories under my goal
But, sorry if I misunderstand, if I eat over my calorie maintenance I will builds muscle and eventually lose weight? Because it is not my main goal to build muscle and become a body builder, but to lose weight and I do the cardio so I burn calories (and get a little toned of course)0 -
You're assuming MFP's calculator is correct. However, it is based on BMI not body fat percentage, and is notoriously inaccurate since it doesn't consider the initial level of fitness.
She should use the Katch-Mcardle method.
http://www.cordianet.com/calculator.htm
Use the one on the right side.0 -
My MPF target is 1200 a day and at the end of the day I usually have 200 calories left (but I also have some extra calories from exercising)
If MFP has you set at 1200 your should try to eat close to that figure. That is your calorie value to lose weight.But, sorry if I misunderstand, if I eat over my calorie maintenance I will builds muscle and eventually lose weight? Because it is not my main goal to build muscle and become a body builder, but to lose weight and I do the cardio so I burn calories (and get a little toned of course)
You don't need to apologise, it is probably me who has confused you by talking about muscle build. To simply lose weight, eat 1200 cals per day. if you want to do some exercise that is fine. If for example you do 500 cals of exercise you can eat those cals too and you will still lose weight and, because of the exercise, your muscles will be firmer and you will be fitter.0 -
No, if you continually eat over your goal and strength train, you will put on some combination of fat and muscle. Building muscle and losing fat cannot be, in the long term, accomplished together. You can lose fat and maintain muscle, so as you lose fat, you will reveal the sexy muscle underneath. For that you need to strength train (or else muscle will be eaten for energy) and eat in a calorie deficit. If you are currently obese, you can probably do a deficit of 1000 cal a day (2 lb per week) if you are by, you should aim for a 500 calorie deficit (1 lb per week). And eat back exercise calories, since mfp is calculating a deficit as if you are (so if you don't, you risk the negative effects of under eating).
Good luck!0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
I'm not sure about that advice, I think we need more information.
AEJhoi are you currently eating 200 cals BELOW you recommended MFP target (and if so what rate of loss are you set at)?
@earlyxer If she is currently set to lose 2lb per week and is routinely eating at 200 cals below that figure, dropping the cals further could be a problem, possibly even hinder loss.
My MPF target is 1200 a day and at the end of the day I usually have 200 calories left (but I also have some extra calories from exercising)
In my week overview it said I was about 5000 calories under my goal
But, sorry if I misunderstand, if I eat over my calorie maintenance I will builds muscle and eventually lose weight? Because it is not my main goal to build muscle and become a body builder, but to lose weight and I do the cardio so I burn calories (and get a little toned of course)
No, eating over maintenance you will increase lean muscle and fat and lead to weight gain. While losing weight you are bound to lose some lean muscle along with fat but you have to eat under maintenance. To limit the amount of muscle you lose while dieting you need enough protein, take part in a strength training routine, and have a small caloric deficit (0.5 to 1.0 lb/week weight loss goal depending on the amount you have to lose)0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
I'm not sure about that advice, I think we need more information.
AEJhoi are you currently eating 200 cals BELOW you recommended MFP target (and if so what rate of loss are you set at)?
@earlyxer If she is currently set to lose 2lb per week and is routinely eating at 200 cals below that figure, dropping the cals further could be a problem, possibly even hinder loss.
My MPF target is 1200 a day and at the end of the day I usually have 200 calories left (but I also have some extra calories from exercising)
In my week overview it said I was about 5000 calories under my goal
But, sorry if I misunderstand, if I eat over my calorie maintenance I will builds muscle and eventually lose weight? Because it is not my main goal to build muscle and become a body builder, but to lose weight and I do the cardio so I burn calories (and get a little toned of course)
I think what is trying to be explained here is that doing only cardio will result in fat AND muscle loss. So while the scale will go down, you probably won't have the "toned" look you want in the end because you will be losing muscle as well as fat. This isn't always the case, but for most people it is.
From what I understand, in order to try to maintain the muscle you have on a calorie deficit, then you need to be lifting weights. Otherwise, like I said before, you'll lose both muscle and fat and will lose weight but will look like a "smaller version" of your once over weight self. Lots of people are happy to be a smaller version. No one can decide for you what you want to achieve, but you said you wanted to look "toned" when you are at your goal weight. So for that to happen you very likely will have to incorporate weight lifting into your workout schedule.
I hope what I've said makes sense. And if I'm wrong, feel free to correct me 0 -
I have kept to all my caloriegoals, most of the times even 200 under that and I am on the eliptical atleast 40 minutes a day.
If you are 200 calories under goal you are not eating enough. You need to eat your calorie goal and your exercise calories.0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
Are you seriously telling someone who eats 1000 cals a day and exercises that they're eating too much?0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
This is terrible advice. She's already eating a net of 1000 calories a day. The 800 calories you're suggesting is the caloric needs of a Cocker Spaniel, not a healthy 18 year old woman.
AEJhoi, it's next to impossible to build muscle on so few calories, especially since you're not doing any strength training, just cardio. What you're experiences is just fluid retention from the increased exercise. A new routine or increase in intensity causes small tears in the muscles, which hold fluid while they heal. It's normal and temporary. Sore or achy at all? That's inflammation.
That said, you're young and don't have much weight to lose. Be sure to set your goal to ONE pound a week, not two, and be sure to eat most of your exercise calories. When you get within 10-15 pounds of your goal, change it to a half pound a week.0 -
hummm..... I am not sure you can not eat at a deficit and not put on muscle. Look at my profile pic, that is 30 days of training, eating at a deficit, there is more muscle.....and less fat !0
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Bump===want to read this later!0
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hummm..... I am not sure you can not eat at a deficit and not put on muscle. Look at my profile pic, that is 30 days of training, eating at a deficit, there is more muscle.....and less fat !
Some is possible, if you're new to lifting. But mostly it's revealing the muscle that's already there.0 -
THIS. Also to add that building muscle will usually take a calorie surplus and not a deficit. Even if you're a newbie, the amount of muscle you can build in small.No, if you continually eat over your goal and strength train, you will put on some combination of fat and muscle. Building muscle and losing fat cannot be, in the long term, accomplished together. You can lose fat and maintain muscle, so as you lose fat, you will reveal the sexy muscle underneath. For that you need to strength train (or else muscle will be eaten for energy) and eat in a calorie deficit. If you are currently obese, you can probably do a deficit of 1000 cal a day (2 lb per week) if you are by, you should aim for a 500 calorie deficit (1 lb per week). And eat back exercise calories, since mfp is calculating a deficit as if you are (so if you don't, you risk the negative effects of under eating).
Good luck!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Practically impossible. What you're seeing is what everyone who loses weight and see underlying muscle underneath sees...........muscle that was already there, but never revealed. This is why so many people who lose fat, think they are building muscle when in truth they just reduced their bodyfat percentage.hummm..... I am not sure you can not eat at a deficit and not put on muscle. Look at my profile pic, that is 30 days of training, eating at a deficit, there is more muscle.....and less fat !
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
You can't build muscle on the elliptical. Cardio does not build up muscle tissue, it actually reduces muscle tissue. Sounds to me like you're underrating,and probably retaining water.0
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Great answers, as usual sir :-)
I've myself found a neat spot between losing fat and building muscle. I manipulate my diet during the rest days and the training ones. I knew what to expect by doing such : building, preserving/ slightly losing BUT slightly building. In fact, it takes me hell of a time to build - and if the deficit is too big, nothing moves. It took me around 7 weeks to gain 5 lbs of lean mass (while preserving the body fat) - but mainly guys here are all right : quite hard, and sometimes discouraging (but eh, I've chosen that ) 0 -
Practically impossible. What you're seeing is what everyone who loses weight and see underlying muscle underneath sees...........muscle that was already there, but never revealed. This is why so many people who lose fat, think they are building muscle when in truth they just reduced their bodyfat percentage.hummm..... I am not sure you can not eat at a deficit and not put on muscle. Look at my profile pic, that is 30 days of training, eating at a deficit, there is more muscle.....and less fat !
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
ok... please look at my bicep 30 days comparison shot then under my profile pics and tell me that it is just muscle unveiled.... I think there is growth... I am not arguing with you, just finding it hard to believe0 -
Okay so what I'll do is eat around my MFP calorie goal, keep doing cardio and add strength training with that?
Is doing workouts (squads etc) good for that?0 -
Practically impossible. What you're seeing is what everyone who loses weight and see underlying muscle underneath sees...........muscle that was already there, but never revealed. This is why so many people who lose fat, think they are building muscle when in truth they just reduced their bodyfat percentage.hummm..... I am not sure you can not eat at a deficit and not put on muscle. Look at my profile pic, that is 30 days of training, eating at a deficit, there is more muscle.....and less fat !
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
ok... please look at my bicep 30 days comparison shot then under my profile pics and tell me that it is just muscle unveiled.... I think there is growth... I am not arguing with you, just finding it hard to believe
Believe it. When you shed fat you muscle becomes more visible, giving the illusion of gaining muscle.0 -
Okay so what I'll do is eat around my MFP calorie goal, keep doing cardio and add strength training with that?
Is doing workouts (squads etc) good for that?
Yes please do eat your calories that MFP give you... and strength training is the only way to build muscles... Squats is a great exercise, please look up form or have someone help you at the gym, a trainer etc to make sure you don't hurt yourself. Once you get your form/technique down pat you will progress quickly and will learn fast.
Make sure you eat lots of protein, 1g per lb of lean body mass.... good luck.
P.S. Sorry for hijacking your thread .... :flowerforyou:0 -
The simple answer: Your calorie goal is too high. Drop it 200 a day and see what happens.
This is terrible advice. She's already eating a net of 1000 calories a day. The 800 calories you're suggesting is the caloric needs of a Cocker Spaniel, not a healthy 18 year old woman.
AEJhoi, it's next to impossible to build muscle on so few calories, especially since you're not doing any strength training, just cardio. What you're experiences is just fluid retention from the increased exercise. A new routine or increase in intensity causes small tears in the muscles, which hold fluid while they heal. It's normal and temporary. Sore or achy at all? That's inflammation.
That said, you're young and don't have much weight to lose. Be sure to set your goal to ONE pound a week, not two, and be sure to eat most of your exercise calories. When you get within 10-15 pounds of your goal, change it to a half pound a week.
I agree!!0
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