Underweight & Want to Gain Muscle NOT Fat. Help!!!

SuperstarDJ

Hi,

Just wondering if anybody has any advice.

I am an underweight female (5'3", weighing between 94 - 96 lbs) and although I know I need to gain weight, I do not want to gain fat but I do want to gain muscle. I have a body fat monitor at home and it says my BF% swings between 11-13 %. I know those things are not very accurate but mine was quite expensive and I read on a post here recently that if you are lean, they tend to underestimate your body fat percentage (sorry, I've tried searching but I cannot find the particular post for some reason).

I have no problems with protein and fat and usually go well over MFP's recommendations for me (which I don't agree with anyway, think they're way too low), but I absolutely HATE carbs. I would go so far as to say I am carb-phobic (I am recovering from anorexia nervosa). My carb intake is usually around 30%.

So my questions are:
1. Do I have to increase carbohydrates to gain muscle?
2. Do I have to eat more than my TDEE to gain muscle?
3. What would be the best exercises to do to gain muscle and how much cardio would I need to do?

Sorry for all the questions, I am just terrified that if I do it wrong I will end up the dreaded "skinny fat" and I'm not sure the right ways to go about it.

I cannot attend a gym at the moment but I do have a variety of hand weights and weights that you can strap on to your arms. I also have 'Your Shape: Fitness Evolved" for the Xbox Kinect and I'm wondering if that would be of any help?

Thanks in advance

siriusalien

My best adice: check out JCD Fitness!!!! JC Deen has a no BS, results driven plan-FREE

mlb929

Not sure how old you are, but that is an extremely low body fat % for a female. I'm sure other's with more experience and knowledge will post. But please be careful. You may need to put on some body fat % if you are underweight and gaining muscle sometimes also has gains of fats as well. It sounds like you may need to meet with your medical care provider and a dietician.

qtiekiki

You can't really gain muscle without fat, but you can stand to gain some fat if you are only 11-13%.

ETA: Yes, you will need to eat over you TDEE and do heavy lifting to gain muscle.

Leadfoot_Lewis

- I highly doubt your fat is that low. That's as low if not lower than a bodybuilding's competition %.
- Carbs DO NOT make you fat.
- Sorry, but you need to eat to grow muscles, and it sounds that's an issue?
- What is your daily calories intake?

kelseyhere

As a female you should focus on lifting weights, but not sissy weights. Since you are pretty lean already you can get away with minimal cardio. Also keeping your cardio to a minimum (1-2 hours a week) will help you gain faster. 3 days of weights a week for 1 hour should be sufficient to build decent muscle. You do not need to eat a lot of carbs if you don't want too. The only people who need to eat a lot of carbs are people who do a lot of intense cardio, like distance runners. If you focus on weights, keep your protein intake high and do light cardio a couple times a week you should see gains.

geekyjock76

The leaner you are, BIA devices tend to overestimate your body fat percentage. However, hand BIA devices can be between 2-10% off whereas lower body ones can be between 3-5%. It is possible you are indeed between 11-13%, however, they really depend on how hydrated you are and body temperature.

The reality is you will gain some fat with muscle while on a surplus. An acceptable partitioning is 1:1 - that is 1lb of fat to 1lb of muscle gain.

Women can realistically gain 1 lb of actual muscle per month. Thus, considering the above, that means you would need to eat approximately 250 calories above maintenance to gain that 1:1 ratio per month.

The leaner you are, the longer you can stay at a surplus per cycle. Also, the leaner you are, the less fat you'll gain. Thus, it is possible to gain a little less fat compared to muscle. Women should stop a gaining cycle once they reach their upper limit body fat percentage - the absolute highest should be 24% body fat. Since you are so lean, I would actually drop the upper limit to 20 or 22% before stopping the gaining cycle depending on how lean you actually are. If you really are 13%, you can stop once you hit 18% or so.

After it ends, you slowly work back to your adjusted maintenance range - you'll know when you hit it if you can maintain weight for a month. Then you can create a deficit to keep the lean body mass you gained while reducing body fat% back down to 13%. Repeat this process until you've gained enough muscle mass to make you happy with your performance and physique.

Lastly, I would greatly curtail cardio or not even include it during a gaining cycle. If you insist on doing cardio, only walk at a brisk pace and do not burn over 100 calories. The point here is to create a surplus, not add too much activity such as cardio which subtracts from that surplus.

Here are useful articles for you:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html

http://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html

SuperstarDJ

Thank you all for your responses. I appreciate it.

@siriusalien: Will definitely check out JCD Fitness. Sounds good, thanks for the tip.

@mlb929: I am in my early 30s

- I highly doubt your fat is that low. That's as low if not lower than a bodybuilding's competition %.

I know those monitors are not particularly accurate but my doctor said, after examining me and the fact that I have stopped menstruating, that my BF% is extremely low. You can also see and feel all my veins and when my tummy rumbles, you can actually see my intestines move (sorry, I know that is completely gross). He could also see the outline of my stomach and liver. He said that's because there's no adipose tissue covering my abdomen.

- Carbs DO NOT make you fat.

I am working on that one but I still find them terrifying!

- What is your daily calories intake?

It's much improved since seeing my doctor. He wants me to have 2,500 kcal / day but I'm averaging about 1,400-1,600 for now (was eating a LOT less prior to that).

SuperstarDJ

@Geekyjock: Thank you so much for all that info - it's really helpful!

Determinednoob

Only read OP. Check this http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

Jxnsmma

You can't really gain muscle without fat, but you can stand to gain some fat if you are only 11-13%.

ETA: Yes, you will need to eat over you TDEE and do heavy lifting to gain muscle.

What do you mean you cant build muscle without gaining fat.... My 2 good friends who are bodybuilders and are showing progressive muscle definition while continually decreasing their body fat % would beg to differ...

Determinednoob

You can't really gain muscle without fat, but you can stand to gain some fat if you are only 11-13%.

ETA: Yes, you will need to eat over you TDEE and do heavy lifting to gain muscle.

What do you mean you cant build muscle without gaining fat.... My 2 good friends who are bodybuilders and are showing progressive muscle definition while continually decreasing their body fat % would beg to differ...

It isn't the norm to gain max muscle with no fat. It is possible they are slow bulking at under the amount of cals to gain max muscle but still over maintenance. Another general possibility not specifically aimed at your friends is prohormone\hormone\steroid use.

Leadfoot_Lewis

It's much improved since seeing my doctor. He wants me to have 2,500 kcal / day but I'm averaging about 1,400-1,600 for now (was eating a LOT less prior to that).

The doctor is going to know more than anyone on this forum so take his/her advice - eat the 2500 kcals/day. Honestly, I don't mean to sound like a keyboard commando or whatever, but first and foremost you need to get over your issues with food THEN think about starting a good lifting regimen. If you don't eat enough, you'll just be spinning your wheels as far as your fitness goals (and health goals) are concerned.

Plates559

My friend body builds -> he does body building style work outs

My friend is a body builder -> regularly steps on stage to compete in body building

Pick one.

Determinednoob

My friend body builds -> he does body building style work outs

My friend is a body builder -> regularly steps on stage to compete in body building

Pick one.

You forgot one

My friend is a natty body builder -> regularly steps on stage to compete in natty body building

Plates559

Yeah ok i'll give you that one, hair splitting to me though.

Determinednoob

Yeah ok i'll give you that one, hair splitting to me though.

Well natty vs not natty is a whole different ball game when it comes to simultaneous fat loss and muscle gain beyond noob stage.

Plates559

Hair splitting to me because I power lift (I regularly compete) But while my sanction isn't drug tested, I compete natty.

Plates559

You don't have to win, but the end goal is the same regardless if geared or not

Plates559

For natty body building you just (just) have to be drug free for 7 years.

Plates559

Back on topic:

OP I've gained the most muscle eating big and lifting big. Coincidentally this is how I've also gained the most fat.
I see it as you have 2 options

1. Big gains and accept that fat is part of the iron game
2. Small gains and accept that its going to take you much longer to get THICK SOLID TIGHT

Plates559

Someone post that link about Stacci from nerd fitness...

Plates559

I do to much for you guys.

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

qtiekiki

You can't really gain muscle without fat, but you can stand to gain some fat if you are only 11-13%.

ETA: Yes, you will need to eat over you TDEE and do heavy lifting to gain muscle.

What do you mean you cant build muscle without gaining fat.... My 2 good friends who are bodybuilders and are showing progressive muscle definition while continually decreasing their body fat % would beg to differ...

It isn't the norm to gain max muscle with no fat. It is possible they are slow bulking at under the amount of cals to gain max muscle but still over maintenance. Another general possibility not specifically aimed at your friends is prohormone\hormone\steroid use.

^This. Also improved muscle definition does not always mean that muscle mass increased. The reason why they are getting more definition is because they are losing body fat and letting their muscles show. Hence, more definition and lower BF%.

HealthyBodySickMind

Thank you all for your responses. I appreciate it.

@siriusalien: Will definitely check out JCD Fitness. Sounds good, thanks for the tip.

@mlb929: I am in my early 30s

- I highly doubt your fat is that low. That's as low if not lower than a bodybuilding's competition %.

I know those monitors are not particularly accurate but my doctor said, after examining me and the fact that I have stopped menstruating, that my BF% is extremely low. You can also see and feel all my veins and when my tummy rumbles, you can actually see my intestines move (sorry, I know that is completely gross). He could also see the outline of my stomach and liver. He said that's because there's no adipose tissue covering my abdomen.

- Carbs DO NOT make you fat.

I am working on that one but I still find them terrifying!

- What is your daily calories intake?

It's much improved since seeing my doctor. He wants me to have 2,500 kcal / day but I'm averaging about 1,400-1,600 for now (was eating a LOT less prior to that).

Out of curiousity, do you know what BF% you stopped menstrating at? It would be good to stay above that for proper hormone function. Essential BF% for a woman is 10-12% and as long as you are above that and getting a regular cycle and eating enough, you should be healthy. Some woman just tend naturally towards low BF; I am one. So don't listen to those that tell you every woman needs to be at 18% or above.

ilovedeadlifts

if you're eating and lifting you probably aren't going to get skinnyfat


get on a solid program like 5x5, 5/3/1, starting strength, etc
and eat big. you need carbs to grow so don't shy away from them.

you will gain some fat, but you can address that once you're at a better size.

ilovedeadlifts

Back on topic:

OP I've gained the most muscle eating big and lifting big. Coincidentally this is how I've also gained the most fat.
I see it as you have 2 options

1. Big gains and accept that fat is part of the iron game
2. Small gains and accept that its going to take you much longer to get THICK SOLID TIGHT

truth

ChitownFoodie

Bump to read later.

love4fitnesslove4food_wechange

Well, you're forgetting one very important thing--YOU'RE STILL NOT RECOVERED--gaining muscle without fat, while pretty damn hard is also not healthy for you. more muscle means a lower bodyfat percentage. you should get help recovering from your eating disorder before you start taxing your body with strength routines and such.

HealthyBodySickMind

Out of curiousity, do you know what BF% you stopped menstrating at? It would be good to stay above that for proper hormone function. Essential BF% for a woman is 10-12% and as long as you are above that and getting a regular cycle and eating enough, you should be healthy. Some woman just tend naturally towards low BF; I am one. So don't listen to those that tell you every woman needs to be at 18% or above.

I just went back and reread this thread and realized how bad this response would look to anyone who didn't know I also sent her a private message about how I have managed to put on two pounds over the last two months with 5/3/1, and also addressing eating habits and such.

love4fitnesslove4food_wechange

Out of curiousity, do you know what BF% you stopped menstrating at? It would be good to stay above that for proper hormone function. Essential BF% for a woman is 10-12% and as long as you are above that and getting a regular cycle and eating enough, you should be healthy. Some woman just tend naturally towards low BF; I am one. So don't listen to those that tell you every woman needs to be at 18% or above.

I just went back and reread this thread and realized how bad this response would look to anyone who didn't know I also sent her a private message about how I have managed to put on two pounds over the last two months with 5/3/1, and also addressing eating habits and such.

you did read that she's RECOVERING FROM ANOREXIA right? I mean, I understand what you're saying but trying to stay at a low bf% just because she MIGHT be someone who naturally has a lower bf than normal is NOT an ideal way to approach recovery.