Scooby - Gain Muscle Lose Fat ?

Kim55555

According to Scoobys Calculator http://scoobysworkshop.com/calorie-calculator/

If your goal is to gain muscle and lose fat then he says to eat at your maintenance amount. Your TDEE ?

My TDEE according the calculator is around 2300

What do you think of this concept?

I'm not sure if I understand how you can add muscle (and also burn fat if your eating at your maintenance!? I always thought that to add muscle you need to eat more than your TDEE and have a surplus and to lose fat you eat at a defecit. Perhaps this is the same principle as Lyles recomposition strategy. Its a slower way to achieve your results and very scientific.

Because I'm pretty much at my scale weight goal, for the past 8 months I have been eating between 1800 - 2300 depending on my activity level and body's needs. I've been losing fat, losing centimetres and going down in clothes sizes. This range has been working for me. I only lost a tiny amount on the scale over the past 8 months. I've lost my 31 kg in 2 years so its been a slow process.

I exercise strenuously and lift heavy weights. The other thing im not sure of is... When I lose my body fat and my body is recomposing itself if my scale weight is not moving does that mean I'm putting on muscle or is it excess water/gylcogen weight. As my body fat % is coming down what is replacing the fat?? Is it Water?? Muscle?? Glycogen stores??

I'm currently hovering between 60 - 61.5 kg with 26.5% body fat. 5 foot 2 female. I also eat very clean/fresh foods.

I still want my body fat % to come down and will continue to do what is working for me.

? Would love to hear from real life experiences! (not just theories)

thanks

georgina1970

Hi, If you're maintaining your weight, but getting thinner by measurements then yes you are gaining muscle mass somewhere. Remember that with equal volumes of fat and muscle, the volume of muscle will weight more that the fat.

LexyDB

This has to be the hardest myth to kill on this site. How can an equal volume of something weigh more than another? A pound of fat is a pound in weight as is a pound of fat and surprisingly a pound of muscle weighs surprisingly, a pound the same as a pound in weight of something else.

Density is the issue not volume. Muscle has a higher density that fat so the same weight occupies less space. This is confusing to some but when you realise you haven't lost weight but your clothes are loose then what explains this wonder of the universe? Simple, You’ve lost fat and added muscle. Exercise and eating correctly tends to do this.

Body composition is the key. People on here are obsessed with weight loss which is why most are failing to achieve their goals or targets. Get out of the weight loss mentality and think about losing fat and adding tone or extra muscle to change your composition to less fat and more muscle.

More muscle will burns extra calories, don’t live in fear of looking like a pro body builder, it takes years of effort and muscle fibre overload to get to that stage which is something most in here don’t live in fear of.

AlphamaleBAMF

I exercise strenuously and lift heavy weights. The other thing im not sure of is... When I lose my body fat and my body is recomposing itself if my scale weight is not moving does that mean I'm putting on muscle or is it excess water/gylcogen weight. As my body fat % is coming down what is replacing the fat?? Is it Water?? Muscle?? Glycogen stores??

I'm currently hovering between 60 - 61.5 kg with 26.5% body fat. 5 foot 2 female. I also eat very clean/fresh foods.

If your scale weight isn't moving you're just not losing weight. For starters you're female so that is going to limit your muscle gain. And you're not a beginner so you don't have the newbie effect in practice, which even if you did and everything was perfect you could only gain 15-20 lbs of muscle a year and that would have diminishing returns for every year after. And to get that level of muscle gain I think you'd probably have to be actively bulking which would conflict with your weight loss goals.