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

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Replies

  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    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.

    Exactly. It's amazing how people don't read - I don't think 3/4 of the responders to this thread get that she has an eating disorder. THAT needs to be dealt with first.
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    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.

    Ideal, no, but it is more realisitic than telling her she needs to up her BF%. YOU did read the part where she said she's willing to gain weight as muscle but not fat, right? I'm trying to concentrate on that. If she's willing to eat more and lift, the body composition will work itself out.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    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.

    Ideal, no, but it is more realisitic than telling her she needs to up her BF%. YOU did read the part where she said she's willing to gain weight as muscle but not fat, right? I'm trying to concentrate on that. If she's willing to eat more and lift, the body composition will work itself out.

    you're quite naiive. 9/10 times it DOESN'T work itself out.
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    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.

    Ideal, no, but it is more realisitic than telling her she needs to up her BF%. YOU did read the part where she said she's willing to gain weight as muscle but not fat, right? I'm trying to concentrate on that. If she's willing to eat more and lift, the body composition will work itself out.

    you're quite naiive. 9/10 times it DOESN'T work itself out.

    I'm naiive. Of course I am. So explain to this little naiive girl how it's bad for someone recovering from anorexia to try to put on muscle again.... recockulous.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    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.

    Ideal, no, but it is more realisitic than telling her she needs to up her BF%. YOU did read the part where she said she's willing to gain weight as muscle but not fat, right? I'm trying to concentrate on that. If she's willing to eat more and lift, the body composition will work itself out.

    you're quite naiive. 9/10 times it DOESN'T work itself out.

    I'm naiive. Of course I am. So explain to this little naiive girl how it's bad for someone recovering from anorexia to try to put on muscle again.... recockulous.

    Don't misconstrue what I said. This is the absurd part of your post that is NOT IDEAL FOR SOMEONE WHO IS TRYING TO RECOVER to be concerned with:

    "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."
  • SuperstarDJ
    SuperstarDJ Posts: 442 Member
    Hi all,

    Thank you for your replies but I'm sorry it's caused some disagreements here!!

    To clarify a few things: yes, I am in recovery from anorexia nervosa but I'm doing it by myself. I've done 'recovery' many times before - 8 inpatient programmes and 2 out-patient - but my 'recovery' has never lasted, probably because I was forced each time and the treatment I received was often brutal (not an exaggeration). This time I know I have to do it because otherwise I cannot be a mother or continue working (I am blessed to have the great job that I do have). I just felt that it would be easier for me to gain if it was muscle rather than fat. I don't want to be huge or look like a body-builder, I just want to be sculpted and toned. At the moment it looks like I've fantastic muscle definition but I think that's because I've a low BF % (as somebody said here already) and I don't want to lose that. I don't want to lose my six-pack or my upper arm muscles the most. I am afraid that I will freak out if I start to see lots of fat and undo all the work that I've done this far.

    After reading all your responses, I wonder if it would be helpful for me to meet with a personal trainer? The only problem with that is it will be difficult for me to attend a gym on a regular basis due to work and other commitments. Aaaaah! I'm so confused!!!
  • kdiamond
    kdiamond Posts: 3,329 Member
    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.

    Agreed. How many calories do you eat now? I'd add 200 daily to it to start.
  • SuperstarDJ
    SuperstarDJ Posts: 442 Member
    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.

    Agreed. How many calories do you eat now? I'd add 200 daily to it to start.
    I'm trying to eat between 1400-1600 kcals per day and I've already gained roughly 2lbs in the last month doing this (freaks me out even typing that). Somedays it's less, somedays I will hit it - or even go a little over (as my doctor wants me eating 2,500 kcals). It's definitely a LOT more than I had been eating. The only problems is I have a very bad habit of over-estimating how much I eat, or logging the portion sizes as larger than they actually are, just to be on the 'safe side' (e.g. half a chicken breast will be logged as a full chicken breast).
  • kdiamond
    kdiamond Posts: 3,329 Member
    I think you're taking the right approach and remember, you are going to gain some weight, and it sounds like 2 pounds in one month is good. I would suggest using a food scale, or atleast adding another snack to your day to account for the overestimated calories.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    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.

    Agreed. How many calories do you eat now? I'd add 200 daily to it to start.
    I'm trying to eat between 1400-1600 kcals per day and I've already gained roughly 2lbs in the last month doing this (freaks me out even typing that). Somedays it's less, somedays I will hit it - or even go a little over (as my doctor wants me eating 2,500 kcals). It's definitely a LOT more than I had been eating. The only problems is I have a very bad habit of over-estimating how much I eat, or logging the portion sizes as larger than they actually are, just to be on the 'safe side' (e.g. half a chicken breast will be logged as a full chicken breast).
    please please please stop doing this. you're only harming yourself and i think you know this. I wish you the best of luck. If you'd like advice please pm me. I've been where you are and have come out on the other side.
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    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.


    ^^^^best advice. at this point as a recovering anorexic you need to get over your fear of gaining weight, fear of fat, fear of carbs. And just focus on getting to a healthy place...mind and body. Your Doctor/counselor/nutritionist/ dietician should be helping you put together a healthy plan. Focus on recovery and be kind to yourself:flowerforyou:

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