Building muscle your goal?

missykaye1975
missykaye1975 Posts: 95
edited September 20 in Fitness and Exercise
Hello! I've been weight-training since July 2009, and I'm looking for friends on this site who have the same goals of not just losing "weight"--since that can be a combination of water, fat, AND, muscle, but rather losing "fat" and GAINING muscle! I'm transforming my body and LOVING the way I look and feel. I only had 30 pounds to lose, thanks to a horrible prescription medication I was put on at the beginning of the year, and I've taken a good part of it off now. But now that I know better, I no longer have a desire to be "skinny-fat". I want to be fit, trim, energetic, and I've learned so much discipline from weight training, and following a "clean" diet, where I eat smaller meals more frequently throughout the day.

At this point, I'm just looking to get my body fat % down, so I can see more of those muscles I've been working on. I'm also trying to learn everything I can about fitness and nutrition, and once my 4-year-old daughter is in school, I'm thinking about going back to school myself and studying in those fields.

Anyone out there with these goals? I'd like to have as many of those types of friends to learn from and support me in my new life-long journey of fitness, and vice versa! :wink:
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Replies

  • rolandhulme
    rolandhulme Posts: 148 Member
    I totally hear you!

    I had 30lbs to lose, but took up from free weight training along the way and developed MUSCLES and now I want to continue building them. It's tough, though. I haven't quite figured out how to eat right for losing fat, but building muscle.
  • mangavelta
    mangavelta Posts: 11
    Thanks for starting this message board. I would like to start weights, but am hesitant.... or maybe just lazy. I could really use a buddy to encourage, educate and assist. If you think you can help me get started, I would appreciate it. :smile:
  • missykaye1975
    missykaye1975 Posts: 95
    Awesome! It's great to meet you both! I'm still so new to this, I'm just kind of figuring things out as I go--especially with calorie levels for building vs. cutting (losing fat). I know that you have to be in a calorie "deficit" for losing fat, and a "surplus" for building muscle. I've been playing around with my calorie amounts and judging by how my clothes fit, how I feel, etc. The scale just wasn't giving me an accurate picture because it can't tell me how much of my weight is from muscle, fat, bone, etc.

    Bodybuilding.com has a TON of great articles on diet and training, as well as a "transformations" section, which totally motivates me. There are men and women that have lost LOTS of weight, and sculpted their bodies lean, and look amazing. I'm not looking to compete, or look like a "she-man"--just sculpted, firm, and defined--and be the best ME I can be! There will always be those that over-do it. Another thing I've learned, mangavelta, is that it is impossible for the vast majority of women to "bulk" up with weight lifting--we simply do not have enough testosterone to do so, and would have to take steroids to look "bulky". I've been lifting as heavy as I can for the past 6 months, and like I said, I've lost 18+ pounds in the process, and have firmed up everywhere....just have some more body fat % to go down, and then want to maintain throughout my life.

    Thanks to both of you for joinging me in this quest...I know there are lots of us out there!
  • mangavelta
    mangavelta Posts: 11
    Thanks for in web address to check out using weights! I have never done weights and our local community center has an awsome circuit to use. NOW I just have to get my sorry hiney out of the routine it is in and start. I will be checking back with you!
  • missykaye1975
    missykaye1975 Posts: 95
    Thanks for in web address to check out using weights! I have never done weights and our local community center has an awsome circuit to use. NOW I just have to get my sorry hiney out of the routine it is in and start. I will be checking back with you!

    You're so welcome! Everyone has to have the dreaded FIRST DAY....you'll do it, then just take it one day at a time! The key is consistency with training, clean eating, and rest. Strength training has done incredible things for my metabolism, my appearance, and my self esteem. I look forward to hearing back from you on how things are going....you're on the right track! :happy:
  • LisaCookies
    LisaCookies Posts: 12
    Hi,
    If muscle building is your goal make sure you get enough protien in your diet. You need it to repair muscle tissue and you want to make sure you are not burning muscle (just fat). If you are consistantly lifting weights then I find the protien goals listed automatically on myfitnesspal are pretty low. I took a muscle building class and there's a formula to take your BMI and figure out how much lean mass your body has and from that how much protien you need. I'm sure if you google it you can find a few articles.
    I used to lift weights several years ago and have gotten back into it for the last 6 months. My goals are to increase my upper body strength and also lose fat.
    Good luck on reaching your goals
  • missykaye1975
    missykaye1975 Posts: 95
    Hi,
    If muscle building is your goal make sure you get enough protien in your diet. You need it to repair muscle tissue and you want to make sure you are not burning muscle (just fat). If you are consistantly lifting weights then I find the protien goals listed automatically on myfitnesspal are pretty low. I took a muscle building class and there's a formula to take your BMI and figure out how much lean mass your body has and from that how much protien you need. I'm sure if you google it you can find a few articles.
    I used to lift weights several years ago and have gotten back into it for the last 6 months. My goals are to increase my upper body strength and also lose fat.
    Good luck on reaching your goals

    Hi, thank you for the info! Yes, I definitely set my own calories and macronutrient goals since my goals are a little different than probably most on MFP (or so it seems from the general lack of responses to my thread??). I eat 1 gram of protein per goal body weight (130 grams/day). My diet is very much like a body-builder's diet, except I don't go to extremes that some do and completely eliminate food groups--i.e., dairy, carbs, etc. I keep my carbs relatively low (compared to most), and only eat non-refined, "good" carbs at certain times of the day--like in the mornings and right after a workout to refill my glycogen stores. I'm constantly learning new things as I go along....it is so much fun! ....and it's empowering and motivating to find people like you and others with similar goals.

    More power to you as well....keep it up! :wink:
  • itsmenatalie
    itsmenatalie Posts: 190 Member
    I have reached my goal weight and would like to drop an additional 3-4% body fat. Right now I'm relaxing a little on my eating to let my body get used to where I'm at weight-wise and then I plan to really kick up the weight lifting and protein. I'd love any advice you have and would like to be MFP friends!
  • missykaye1975
    missykaye1975 Posts: 95
    I have reached my goal weight and would like to drop an additional 3-4% body fat. Right now I'm relaxing a little on my eating to let my body get used to where I'm at weight-wise and then I plan to really kick up the weight lifting and protein. I'd love any advice you have and would like to be MFP friends!

    That's so great--congratulations!! One of my greatest "motivators" is go to go bodybuilding.com and look at the "transformations" section. They will tell you exactly what kind of eating and workout plans worked for them to help drop body fat. Building muscle is going to help "rev" up your metabolism, and allow you to be able to eat at regular intervals of the day (in fact you NEED to eat more often) in order to help maintain and build muscle. In turn, building that muscle will allow you to burn more calories all the time--during sleep, working out, etc., because it is "active" and constantly needs fuel. To drop body fat you need a calorie deficit, but achieving this deficit is made so much easier when you have good, lean muscle. Anyway....for lots of great articles on training and nutrition advice, I definitely recommend bodybuilding.com. MFP has been a HUGE factor in my success so far with helping to keep track of food and exercise and I will continue to use it indefinitely too!

    Best of luck and success to you.....and keep me posted on how you're doing! It's great to have friends with common goals. :tongue:
  • OddSquid
    OddSquid Posts: 107 Member
    I'm right there with you all. My intent is to get into a "300" Spartan costume by the beginning of May, so a bit more bulk and a bit less squishiness is the goal. Stelios (the long-haired "Fight in the shade" guy) seems attainable :smile:

    But in all seriousness, it is tough to increase weight without increasing fat. There are just a lot of crap foods out in the wild and carbs seemingly everywhere!
  • mangavelta
    mangavelta Posts: 11
    My first day of weights. I am sure tomorrow I will feel it, but today I feel so energized and excited. I will start with 2 x a week for now so I don't get discouraged. Protien not a problem
  • OddSquid
    OddSquid Posts: 107 Member
    Yeah, you probably will (but it'll be a GOOD soreness!), so take it easy at first. And when the soreness does kick in, don't let it kick you down. Give yourself a day of rest and go at it again (and don't forget to consume some kind of recovery beverage after your workout -- low-fat chocolate milk, or a protein/fruit smoothie will help you recover more efficiently).

    Good luck!
  • immacookie
    immacookie Posts: 7,424 Member
    Hello! I've been weight-training since July 2009, and I'm looking for friends on this site who have the same goals of not just losing "weight"--since that can be a combination of water, fat, AND, muscle, but rather losing "fat" and GAINING muscle! I'm transforming my body and LOVING the way I look and feel.

    Thank you for posting this! Although I've never truly done weight training (other than some basic aerobics with 5lb weights :ohwell: )... I think this is where I need to start looking to take off my "blubber". As I've gotten older it's harder for me to diet my weight back down and I'm quickly noticing the jiggly is getting out of hand... not to mention being almost at my highest weight ever right now.
    I know I can (or at least could) build muscle - many years ago I had a very physical laborer job and was in the best shape of my life.
    I just have to figure out how to do it at this point in my life. Although I only have 35lb to "lose", I'm only 5ft tall - so it looks like a lot more. :cry:
  • missykaye1975
    missykaye1975 Posts: 95
    My first day of weights. I am sure tomorrow I will feel it, but today I feel so energized and excited. I will start with 2 x a week for now so I don't get discouraged. Protien not a problem

    Great job!! Yep, you'll feel it tomorrow...but as a friend told me a while back when I was getting started, "learn to love the burn--that's how you know you're doing something!" I've remembered that ever since, and actually look forward to feeling a little sore....I also sleep SO well when my muscles are fatigued! Keep it up!
  • missykaye1975
    missykaye1975 Posts: 95
    Hello! I've been weight-training since July 2009, and I'm looking for friends on this site who have the same goals of not just losing "weight"--since that can be a combination of water, fat, AND, muscle, but rather losing "fat" and GAINING muscle! I'm transforming my body and LOVING the way I look and feel.

    Thank you for posting this! Although I've never truly done weight training (other than some basic aerobics with 5lb weights :ohwell: )... I think this is where I need to start looking to take off my "blubber". As I've gotten older it's harder for me to diet my weight back down and I'm quickly noticing the jiggly is getting out of hand... not to mention being almost at my highest weight ever right now.
    I know I can (or at least could) build muscle - many years ago I had a very physical laborer job and was in the best shape of my life.
    I just have to figure out how to do it at this point in my life. Although I only have 35lb to "lose", I'm only 5ft tall - so it looks like a lot more. :cry:

    Great to have you join us!! Yes, in my honest opinion, you cannot do anything better for yourself in your weight loss quest, than to start building some muscle, which IS your metabolism! For every pound of muscle you gain, you also burn 35 to 50 more calories per day--even while at rest. Muscle is active and constantly needs to be fed, while fat just sits there and does nothing. As I've been recommending to everyone, I would go to bodybuilding.com and look at the "transformations" section. They will tell you how they lost their weight, what their diet and training routines are like, as well as before and after photos. They are so motivating! If they can do it, so can we!! That website, along with MFP are my two absolute favorites for supporting my weight loss and muscle-building goals. Read up everything you can on how to get started, and then go to it....you can do it, and we're here right along with you! Keep me posted on how you're doing. :happy:
  • missykaye1975
    missykaye1975 Posts: 95
    I'm right there with you all. My intent is to get into a "300" Spartan costume by the beginning of May, so a bit more bulk and a bit less squishiness is the goal. Stelios (the long-haired "Fight in the shade" guy) seems attainable :smile:

    But in all seriousness, it is tough to increase weight without increasing fat. There are just a lot of crap foods out in the wild and carbs seemingly everywhere!

    Isn't that the truth!! I had NO idea how many carbs I was actually consuming until I started logging everything on MFP....it is truly an eye-opener. I've never had trouble with my weight until this horrible prescription drug along, and then couldn't get it off until I started weight training. Great to have you here! Keep us posted on how you're doing!
  • janinestrange
    janinestrange Posts: 1
    Not sure if any of you have checked out the sky digital channel "l.a muscle " you can also view their shows on their website la muscle tv. It has some great ideas for weight training etc. I like to do weight training but between sets do 30sec high knee sprint skipping etc. works abit like interval training.
  • immacookie
    immacookie Posts: 7,424 Member
    Great to have you join us!! Yes, in my honest opinion, you cannot do anything better for yourself in your weight loss quest, than to start building some muscle, which IS your metabolism! For every pound of muscle you gain, you also burn 35 to 50 more calories per day--even while at rest. Muscle is active and constantly needs to be fed, while fat just sits there and does nothing. As I've been recommending to everyone, I would go to bodybuilding.com and look at the "transformations" section. They will tell you how they lost their weight, what their diet and training routines are like, as well as before and after photos. They are so motivating! If they can do it, so can we!! That website, along with MFP are my two absolute favorites for supporting my weight loss and muscle-building goals. Read up everything you can on how to get started, and then go to it....you can do it, and we're here right along with you! Keep me posted on how you're doing. :happy:

    Thanks for the welcome! I definitely need to do something different. I've never been "skinny" and I don't want to be - I just want to feel good in a bikini again. LOL!
    The last couple of years I've tried several diet plans, even weight watchers, but none of them have worked for me... and I've even watched the scale go up and up over the last 2 years. So I think it's time for something different. :glasses:
  • schlieffen
    schlieffen Posts: 269
    I'm also almost at my weight goal and realized that I really needed to incorporate weight training into my routine! About two months ago I went in for an evaluation at the gym and even though I was happy with my weight, I was not happy with 30.2% body fat. After that, my goal is to lose fat and gain muscle. So I picked up a fantastic book called "The New Rules of Lifting for Women" (they also have one for men). They have a 6 month schedule done up of exercises along with lots of great info and some recipes. I highly recommend it!
  • missykaye1975
    missykaye1975 Posts: 95
    I'm also almost at my weight goal and realized that I really needed to incorporate weight training into my routine! About two months ago I went in for an evaluation at the gym and even though I was happy with my weight, I was not happy with 30.2% body fat. After that, my goal is to lose fat and gain muscle. So I picked up a fantastic book called "The New Rules of Lifting for Women" (they also have one for men). They have a 6 month schedule done up of exercises along with lots of great info and some recipes. I highly recommend it!

    Thank you so much for the referal! I came across that title the other day, and then completely forgot to look it up....I appreciate you bringing that back to my attention! I will look it up right now. Good luck with your strength training goals! I'm excited to see what the next 6 months of training brings...slow and steady wins the race! :tongue:


    ....UPDATE: just ordered it from Amazon.com, and I can't wait to read it! ...thanks again!
  • immacookie
    immacookie Posts: 7,424 Member
    Just checking back in to say HI... hoping to get back on track next week. I've been down for the count for almost 2 weeks now with a headcold turned sinus infection. Have been on antibiotics since Friday and finally starting to feel human again. :angry:
  • musclebuilder
    musclebuilder Posts: 324 Member
    Missykaye, you are absolutely right about the transformation section on bb.com..I know several people who are posted in that section but a few in particular I have grown very close to from logging my daily workouts on a forum with them. And they are even more amazing then their stories show. If you ever want some big time inspiration you can find it in that section.:)
  • missykaye1975
    missykaye1975 Posts: 95
    Missykaye, you are absolutely right about the transformation section on bb.com..I know several people who are posted in that section but a few in particular I have grown very close to from logging my daily workouts on a forum with them. And they are even more amazing then their stories show. If you ever want some big time inspiration you can find it in that section.:)

    Thanks musclebuilder! I think I visit that site almost daily...I haven't found too many people on MFP that appreciate it like I do yet, so it's nice to hear--of course, I'm not surprised to hear it from you. :wink: It's definitely a lifestyle that I've fallen in love with!
  • abbie38
    abbie38 Posts: 128
    I'd love to start building more muscle. I do tons of cardio but really need to integrate muscle building into my regime.
    373158.png
    Created by MyFitnessPal.com - Free Calorie Counter
  • k1979k
    k1979k Posts: 94
    I'm in the process of finding the 'lose fat, gain muscle' balance too - have been playing around with carb/protein/fat ratios. I find that I sometimes struggle to eat all my calories without going over my daily carb goal, and am generaly slightly under protein, so find at a good quality protein powder is ideal because it gives me the additional protein and calories I need without adding the carbs. Also, I give myself a cheat day where I up my carbs and lower my fat to keep my body 'guessing'. Going well so far, but early days - I think there will be a little more tweaking. Actually, I think it's a case of constantly tweaking so as not to get too set in a dietary rut!
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Hey Missy et all. I'm sure Missy, that you already know that I totally know where you're coming from. I too am working on getting ripped! I've been doing this now for about 30 months or so, and been in maintenance/muscle growth mode for about 18 months or so. While I'm not an expert, I am relatively knowledgeable.

    To put it in perspective, this part of the journey is the hardest in my opinion. After about a year and a half of being at my maintenance and trying to gain muscle and lose fat, I've gone from my lowest weight of 178 lbs to where I am now at about 184, which I know doesn't sound like much, but if you take into account that in that same 18 months I've gone from about 16% body fat to where I am now (between 10% and 10.5%, on my way to 7 or 8% if I can!) that means my delta in total weight vs lean mass is probably somewhere around 15 lbs of muscle (5 % fat loss X about 180 lbs is 9 lbs, 9 plus the 6 lbs of muscle that I've gained is 15 lbs of lean mass that I've gained), and as I'm sure everyone knows, it's TOUGH to gain lean mass, 1 lb a month is a wonderful gain, I've averaged just under that, which considering vacations, snowstorms, 70 hour work weeks, and holidays, makes me pretty proud.

    I'll basically put myself out there for you guys as a resource, feel free to ask away anything you like. If I don't know the answer, I can usually find it or at least point you to it, I know lots of little tricks about the internet on searching (it's what I do, and I've been doing it for about 15 years, so I've picked up a thing or two.)

    Anyway, I'll leave you guys with this little tidbit.

    the BEST, and I mean way far beyond any other site (and I do like bb.com as well as menshealth.com even for you ladies) resource that I can advise you get is a magazine that is so amazing that it blows everything else away.

    It's called OneFitness, it's a Personal Trainers rag, so you don't get all the fluff about getting your teeth whitening, or how to dress to catch that guy/girl. the articles in it are excellent, they get right to the point, and they're technical (because it's an industry professional magazine). You should be able to order the latest copy on Barnesandnoble.com, I sooooooo encourage you to do it.

    And no, I have no affiliation with OnFitness what so ever. :tongue:

    regards everyone,
    -Banks
  • missykaye1975
    missykaye1975 Posts: 95
    I'd love to start building more muscle. I do tons of cardio but really need to integrate muscle building into my regime.
    373158.png
    Created by MyFitnessPal.com - Free Calorie Counter

    Good for you!! Lifting weights will help SO much! I've been asked by a lot of people what my training/diet are like. I would be happy to e-mail those to you if you like. Just let me know....:wink:
  • missykaye1975
    missykaye1975 Posts: 95
    Hey Missy et all. I'm sure Missy, that you already know that I totally know where you're coming from. I too am working on getting ripped! I've been doing this now for about 30 months or so, and been in maintenance/muscle growth mode for about 18 months or so. While I'm not an expert, I am relatively knowledgeable.

    To put it in perspective, this part of the journey is the hardest in my opinion. After about a year and a half of being at my maintenance and trying to gain muscle and lose fat, I've gone from my lowest weight of 178 lbs to where I am now at about 184, which I know doesn't sound like much, but if you take into account that in that same 18 months I've gone from about 16% body fat to where I am now (between 10% and 10.5%, on my way to 7 or 8% if I can!) that means my delta in total weight vs lean mass is probably somewhere around 15 lbs of muscle (5 % fat loss X about 180 lbs is 9 lbs, 9 plus the 6 lbs of muscle that I've gained is 15 lbs of lean mass that I've gained), and as I'm sure everyone knows, it's TOUGH to gain lean mass, 1 lb a month is a wonderful gain, I've averaged just under that, which considering vacations, snowstorms, 70 hour work weeks, and holidays, makes me pretty proud.

    I'll basically put myself out there for you guys as a resource, feel free to ask away anything you like. If I don't know the answer, I can usually find it or at least point you to it, I know lots of little tricks about the internet on searching (it's what I do, and I've been doing it for about 15 years, so I've picked up a thing or two.)

    Anyway, I'll leave you guys with this little tidbit.

    the BEST, and I mean way far beyond any other site (and I do like bb.com as well as menshealth.com even for you ladies) resource that I can advise you get is a magazine that is so amazing that it blows everything else away.

    It's called OneFitness, it's a Personal Trainers rag, so you don't get all the fluff about getting your teeth whitening, or how to dress to catch that guy/girl. the articles in it are excellent, they get right to the point, and they're technical (because it's an industry professional magazine). You should be able to order the latest copy on Barnesandnoble.com, I sooooooo encourage you to do it.

    And no, I have no affiliation with OnFitness what so ever. :tongue:

    regards everyone,
    -Banks

    Banks, I think the progress that you have made is absolutely awesome, and you SHOULD be proud! Thank you so much for taking the time to write, and for putting yourself out there for us! I really appreciate the info., and I definitely plan to subscribe to OneFitness....I've been looking for good, reliable information on nutrition and fitness. I've been doing tons of research over the last year, and trying to glean "good" information everywhere I can. I'm thinking very seriously of going back to school to study in those fields--just not sure where to begin or focus yet, but I'll get there. :wink: Thanks again for the motivation and support!
  • missykaye1975
    missykaye1975 Posts: 95
    Just checking back in to say HI... hoping to get back on track next week. I've been down for the count for almost 2 weeks now with a headcold turned sinus infection. Have been on antibiotics since Friday and finally starting to feel human again. :angry:

    Hey, I'm glad you're back! I'm sorry you've been so sick....that can put a damper on the best of intentions!! Hope you feel better very soon....

    Take care! :flowerforyou:
  • musclebuilder
    musclebuilder Posts: 324 Member
    Speaking of transformations on bb.com A guy who posts on the same forum as me and who supports me every day and vice versa and who has been a very big inspiration to me just told us today his story just got posted on bb.com transformations of the week. I asked him if I could post his story here and he said sure. It has been such a pleasure following his journey every day and continues to be. I encourage you guys to read his story if you want some big time inspiration that change can be accomplished if you want it bad enough.

    http://www.bodybuilding.com/fun/over-40-transformation-rick-messer.htm
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