Hello All - My first Rant :)

ClaireFitness83

I am 5'3 112 lbs up from 100-104lbs which I weighed for years. I am trying to gain muscle and trim down from approx 21% body fat to less than 20. I suffered from disordered eating until recently and while I am now am back counting calories again, it's for the better this time

I began hypertrophy in June and I never thought trimming down fat would be so difficult, there was a time I had 16/17% body fat but it was not received in a healthy way. The 11lb of muscle I have gained doesn't really show through due to a thin layer of fat covering it, I have started back HIIT interval training and I am hoping this does something.

I do firmly believe that muscle gain is down to genetics, I may actually never have the body I desire and that really makes me :explode: while I know I have gained muscle as opposed to fat I really am not very defined at all :sad:

My workout consist of 3 days hypertrophy strength training and now intend getting back into 2 days cardio (and stop being lazy). I wonder if anyone would have similar body stats or goals as me on here? I could really do with some encouragement, my biggest fear is I stop building and go back to the way I used to be. After I build to be big and strong, where do I go from there?

Sorry for gasbagging, this is all a bit daunting!! :huh:

auroranflash

Fear = false events appearing real.

Set up a training regime and stick with it for a few months, make sure you are eating enough to support all that activity. The easiest way to burn fat is to build muscle, you can't build muscle on a calorie deficit. I have no idea what your diet looks like, but if you are eating anywhere in the 1200-1600 range while working out that much, odds are you are not eating even at maintenance, much less in a surplus which would allow you to build muscle.

JulieBulie10

great advice above and more protein, protein, protein!! everytime you eat has to be at least 50% protein based..... protein is broken down by the body into amino acids which are necessary for repairing and re-building new muscle........ if you don't give your body protein, it will take it from the muscles you already have....

PROTEIN PROTEIN PROTEIN!!

good luck!

ClaireFitness83

Thanks for your reply

To be honest I got a shock when I signed up on here, I calculated what I was eating.. 1200-1300 calories I was absolutely disgusted with myself. All that work and no wonder I hit a wall and was not gaining the 1/2 a lb I had hoped.

I am now eating 1700-1800 calories as stated on this but I reckon it is more and I do not fully believe the calorie content in things like homemade bread for example as its hard to determine the content if you make it yourself. I eat 115 grams of protein a day or more and 100g or so carbs, I avoid high starch foods and try eat good carbs.

I really do struggle to physically eat more than I am now, I think my stomach from years of eating very little has shrunk and I eat every 2-4 hours and if I thought I had to be eating more I think I would have to ease off the training.

I know I need to stop hypertrophy now and maintain as opposed to build new muscle. I had a personal trainer but i cannot afford to go to him right now.

ClaireFitness83

great advice above and more protein, protein, protein!! everytime you eat has to be at least 50% protein based..... protein is broken down by the body into amino acids which are necessary for repairing and re-building new muscle........ if you don't give your body protein, it will take it from the muscles you already have....

PROTEIN PROTEIN PROTEIN!!

good luck!

thanks for your reply, O trust me I couldnt possible eat anymore than I do already!! haha Complete protein all the way

ClaireFitness83

Fear = false events appearing real.

Set up a training regime and stick with it for a few months, make sure you are eating enough to support all that activity. The easiest way to burn fat is to build muscle, you can't build muscle on a calorie deficit. I have no idea what your diet looks like, but if you are eating anywhere in the 1200-1600 range while working out that much, odds are you are not eating even at maintenance, much less in a surplus which would allow you to build muscle.

Sorry I also meant to say, on gym day I eat 2,100 calories as I enter the exercise done in here and I make up the deficit so non gym days I eat 1,750

Justkritter

Fear = false events appearing real.

Set up a training regime and stick with it for a few months, make sure you are eating enough to support all that activity. The easiest way to burn fat is to build muscle, you can't build muscle on a calorie deficit. I have no idea what your diet looks like, but if you are eating anywhere in the 1200-1600 range while working out that much, odds are you are not eating even at maintenance, much less in a surplus which would allow you to build muscle.

Sorry I also meant to say, on gym day I eat 2,100 calories as I enter the exercise done in here and I make up the deficit so non gym days I eat 1,750

So that was it. I was wondering the same thing with the one that posted that. I guess we're the same. I'm eating at 2230 right now but after my workouts and such my daily settle downs to 1800+ or so. I'm still slowly trying to add up to 2500 though for more gains. Maybe you should try that? Such that for your deficit you won't fall that much under 2000 cal a day.

ClaireFitness83

Justkritter - maybe you are onto something. I mean if if was to increase to 2500 on gym day what is the worst that can happen!?! and if I gain fat, I back track and go back to how I was.. Good advice, maybe we can let each other know how we are getting on