Needing help with food diary...

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Hi guys,

I'm currently towards the end of my weight loss journey and am starting to think of muscle building now (Nothing too big, just toning up!!)

I'm currently still eating at a deficit, just to lose the last couple of pounds. I understand that once I start lifting and proper strength training, my weight might go up but my actual body size will get smaller (well thats the hope anyway!!)

Can you point me in the direction of what I should / shouldn't be eating when I start to seriously tone? Feel free to look at my food diary now and point out what is good and bad!!

Current stats:
5'1"
110lb
UK size 8/10

Replies

  • Zomoniac
    Zomoniac Posts: 1,169 Member
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    Needs more pie.

    Actually, it probably just needs more protein. Seems a pretty decent and varied diet you've got going but if you're starting proper heavy lifting then it's worth considering upping your protein intake a little. And pie.
  • charliehefferon
    charliehefferon Posts: 223 Member
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    Haha, pie? Am I missing something here, or do you mean actual pie!?
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
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    To build muscle you need protein. I'd increase what your current goal is (you can alter the %s if you go for custom settings)

    As a rough guide, for someone of your size, I'd suggest 80g protein per day. You already eat tuna, for instancem whcih is a great source. Eggs and cottage cheese and chicken are 3 more brilliant and easy sources.

    Well done on getting so close to your goals!
  • Zomoniac
    Zomoniac Posts: 1,169 Member
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    Haha, pie? Am I missing something here, or do you mean actual pie!?

    I mean actual pie. It probably won't help you towards your goals, I just like pie. You can probably disregard references to pie if you want to achieve optimum results :)
  • charliehefferon
    charliehefferon Posts: 223 Member
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    I'm a sucker for pie, but the pastry has to be perfect! I don't think it really fits into my lifestyle too well tho :sad: :sad: :sad:
  • Joannie30
    Joannie30 Posts: 415 Member
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    Just increase protein as you need more of that when building more muscle. Re-fuel with protein, water and a little carbs 20-30 mins after your workout.

    Jx
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    You cannot build muscle in a calorie deficit. Sorry, won't happen.
  • charliehefferon
    charliehefferon Posts: 223 Member
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    To build muscle you need protein. I'd increase what your current goal is (you can alter the %s if you go for custom settings)

    As a rough guide, for someone of your size, I'd suggest 80g protein per day. You already eat tuna, for instancem whcih is a great source. Eggs and cottage cheese and chicken are 3 more brilliant and easy sources.

    Well done on getting so close to your goals!

    Thank you :smile: it's been a long road!!

    I've upped by protein intake on here, so fingers crossed this makes a difference!
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    It won't unless you go into a calorie surplus. What will you build the muscle with?

    Think of your body as a house, an extra muscle as the extension. What will you build the extension with, without bricks?
  • charliehefferon
    charliehefferon Posts: 223 Member
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    You cannot build muscle in a calorie deficit. Sorry, won't happen.

    well thanks for being so helpful! :huh:

    If you actually read what I wrote, you'd see I've still got weight to lose! Hence the deficit. Once my goal weight has been achieved, then muscle building will be my main priority.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    Read my response above yours.
  • Bethie_B
    Bethie_B Posts: 292 Member
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    You cannot build muscle in a calorie deficit. Sorry, won't happen.

    well thanks for being so helpful! :huh:

    If you actually read what I wrote, you'd see I've still got weight to lose! Hence the deficit. Once my goal weight has been achieved, then muscle building will be my main priority.

    You can stay in a calorie deficit and tone the muscle that you already have, which will make it appear that you've gained muscle. Add protein, and lift heavy. You'll be happy with the results. And congrats on being so close to your goal!
  • charliehefferon
    charliehefferon Posts: 223 Member
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    Read my response above yours.

    I know that I cannot build muscle at a deficit. Rather than stating the obvious, would you like to look at my food diary and advise where I could improve? There's not much point in saying I need more calories, I could eat a tonne of chocolate to get extra calories! I need to know what to be eating
  • Zomoniac
    Zomoniac Posts: 1,169 Member
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    Have you established your rough maintenance level? You don't seem to have much left to lose, so at this stage you could perhaps look at eating at maintenance and using lifting to incorporate a small deficit, then increase your intake once you hit your goal.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    You cannot build muscle in a calorie deficit. Sorry, won't happen.

    well thanks for being so helpful! :huh:

    If you actually read what I wrote, you'd see I've still got weight to lose! Hence the deficit. Once my goal weight has been achieved, then muscle building will be my main priority.

    You can stay in a calorie deficit and tone the muscle that you already have, which will make it appear that you've gained muscle. Add protein, and lift heavy. You'll be happy with the results. And congrats on being so close to your goal!

    No you cannot!

    It is impossible to tone muscle. You build muscle, you lose muscle. You gain fat, you lose fat. WHAT are you toning?
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    Read my response above yours.

    I know that I cannot build muscle at a deficit. Rather than stating the obvious, would you like to look at my food diary and advise where I could improve? There's not much point in saying I need more calories, I could eat a tonne of chocolate to get extra calories! I need to know what to be eating

    Increase calories 200-300 above maintenance. See how you go, minimal fat gain and some muscle gain. Muscle gains to fat gains normally go in a 1:1 or 1:2 ratio i'm afraid.
  • tabi26
    tabi26 Posts: 535 Member
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    Took a little peak at your diary and it looks great! Just add some more protien, like the rest have said.

    Trying to build muscle on a deficit is nearly impossible unless you're "bigger" to begin with. If you truly want to build muscle, you should increase your calories and lift heavy weights. Heavy is just a term, whatever you can lift for 8-10 reps and CANNOT do one more rep is the weight that is "heavy" for you.

    Also, I'm going to assume that by "tone" you mean you want to be able too see your muscles a bit. To do this, you should be eating AT maintenance and lifting heavy. This will help with muscle retention, and fat loss (so you can see the muscle you already have).

    To build muscle, you have to be eating at a surplus, probably around 200-300 calories a day more than your maintenance AND be lifting heavy.
  • BlackTimber
    BlackTimber Posts: 230 Member
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    Your diet looks pretty good. If you feel good then keep doing what you're doing. You might consider adding a little protein but don't sweat it.

    Mark Wild is correct, but it can be confusing because people like you and I who have not done anything physical for years can get quite a bit stronger on a deficit. We are so weak and out of shape that our bodies adaptive nature will allow us to get stronger at a deficit. If someone like Mark eats at a deficit, he will definitely not get stronger, he will be lucky to maintain and probably get weaker. There is definitely a limit on how strong you can get on a deficit but you will feel a lot better no matter what.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
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    Don't want to sound funny people but I coach people for body building comps hence my knowledge here. People can screw there noses up all they like, my experience is real world with both men and women. It is what I do in part for my living. I'm a Gaspari Rep, its one of my jobs.

    OP:

    Eat 200-300 cals above maintenance. Keep an eye on fat.

    Concentrate on compound lifts, isolation isn't need and limits the amount of time you have to spend in gym, if that matters.
  • charliehefferon
    charliehefferon Posts: 223 Member
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    Thanks everyone for your help!! It's nice to have this forum to gain knowledge :)