Am I on track to lose body fat and gain muscle?

cheyy_nicoleee
cheyy_nicoleee Posts: 38 Member
in Health and Weight Loss
Am I on track? Im 130lb, 5'6", 18yo female. My BMR is about 1400. I eat roughly 600-1000 calories a day. I almost always exceed my protein, vitamin a and vitamin c recommendations. I never exceed fat or carbs. I workout and burn around 700 calories and take protein after my workouts. I eat healthy stuff. Trying to stay Paleo with a little dairy and bread. I know my calories seem really low but I don't feel fatigued or starved. I drink about 6-8 cups of water a day. My sugar is basically all natural sugars found in fruits. I don't eat sweets or drink soda or junk food.

I know I'll gain muscle weight but am I on track to losing fat weight fast this way? I need others opinions and knowledge!
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Replies

  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Yes, you will lose fat. No, you will not gain muscle.

    /thread
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    @Justsomerando How can I gain muscle?
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    Yes, you will lose fat. No, you will not gain muscle.

    /thread

    How can I gain muscle?
  • katrinajMiles
    katrinajMiles Posts: 71 Member
    By doing weights....

    You probably will be gaining muscle but not like bulk muscle woman muscles.
  • Mutant13
    Mutant13 Posts: 2,485 Member
    By eating more

    Eating what you do now you will not only lose fat but you will also lose muscle. It's very simple

    Eat a SMALL calorie deficit and lift heavy weights = fat loss
    Eat a SMALL calorie surplus and lift heavy weights= muscle gain
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    By doing weights....

    You probably will be gaining muscle but not like bulk muscle woman muscles.


    I do 60 minutes of cardio and 45-60 strength. Abs and legs one day...arms and back next. That is why I take protein
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly
  • concordancia
    concordancia Posts: 5,320 Member
    You are actually on track to lose muscle with that little intake. And if you are eating 600 calories and working out for an hour or more, you may also lose consciousness.

    You don't feel hungry because you aren't listening to your body and you aren't feeling fatigued because you are full of stress hormones.

    Pop science claims that you cannot build with a deficit. Peer reviewed science shows that you can only build with a slight deficit and very high protein.
  • misssiri
    misssiri Posts: 335 Member
    Why aren't you eating more?
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    Eating more, lifting heavier, lots of protein.
    Lots more food.
    Plus you'e 5'6" and 130 lbs which is a healthy weight for your height (which is also my height).
    You're not going to lose weight fast at the height & weight.
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.


    I thought you're suppose to do high reps of low weights for lean muscle?
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    Why aren't you eating more?


    I eat salads and foods that fill me up a lot and drink a lot of water so I don't feel hungry
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.


    I thought you're suppose to do high reps of low weights for lean muscle?

    To build muscle mass you need to lift heavy weights for smaller reps. At 8 reps you shouldn't be able to do anymore.. that's how heavy you need the weight.
  • now_or_never13
    now_or_never13 Posts: 1,575 Member

    Plus you'e 5'6" and 130 lbs which is a healthy weight for your height (which is also my height).
    You're not going to lose weight fast at the height & weight.

    This as well..

    OP, you are at a good weight. Stop hurting your body.
  • Saffyra
    Saffyra Posts: 607 Member
    Everything you want to know is probably right here:

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Please read it carefully and you will understand why everyone is telling you that you are not eating enough.
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly


    What kind of foods can I eat to consume more calories with a surplus and not go over my macro and vitamin goals?
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    Thanks so much for all the help everyone! I just have a ton of questions though! I do have excess belly fat that I want to lose first off before I even care about getting toned or actually worry about building muscle. Obviously strength muscles won't show if I have fat covering it.
  • lin7604
    lin7604 Posts: 2,951 Member
    whole foods, nuts, avacados, eggs, etc
  • gbbhey
    gbbhey Posts: 188
    A good friend of mine read the New Rules of Weight Lifting for Women, She swears by it as it helps with nutrition and workout plans as well. It sounds to me like you need to up your caloric intake if you are looking to gain muscle. Keep your protein up, watch processed foods, etc. etc. I don't know your body type, but a good rule of thumb is eating roughly 1500 calories on days you lift. It will help with your lifting sessions as you will have more energy in the gym.

    I would recommend starting out 3-4 workouts a week, alternating between cardio and lifting each day. Work up to 6 workouts a week when you are ready.

    Of course, listen to your body, and realize it's not gonna be done in a week. If you lose motivation, come back here for some more!

    Cheers,
    Jared
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly


    What kind of foods can I eat to consume more calories with a surplus and not go over my macro and vitamin goals?

    Eat anything you want to... Some of your macros and vitamin amounts are goals... not limits. Go past your protein amounts, more vitamins aren't always a bad thing. Keep under your sodium.

    If you want to build muscle you need to eat more, eat a lot more.
  • firstsip
    firstsip Posts: 8,399 Member
    Why aren't you eating more?


    I eat salads and foods that fill me up a lot and drink a lot of water so I don't feel hungry

    Try adding small things with high calories to bulk up your day a bit; things like olive oil, full fat versions of things (like salad dressings, dairy, etc., if you happened to be eating lower fat versions), peanut butter, etc.

    Otherwise, try scaling back on exercise. At a healthy weight, with a huge calorie deficit, and intense, frequent exercise, your setting your body up for muscle loss, prolonged raised cortisol (and eventually plummet, which is badbadbad), compromised immune system, etc.

    And, I don't know if you have any personal issues, but the MFP set macros can definitely be adjusted. For instance, fiber and protein are notoriously low on this site unless you have a doctor monitored issue that would have you limit those. Same with your vitamin goals... unless you're going over by a ridiculous huge amount, or have a health issue or medication that needs to be watched in conjunction with certain micros, don't stress about going over those, either.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    MFP sets a low protein goal, don't worry about going over it.
    A lot of people change it to be 25-30% of their calories.

    It's ok to go over your vitamin goals as well - I routinely do.

    Follow the roadmap that someone posted for you
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    Thanks so much for all the help everyone! I just have a ton of questions though! I do have excess belly fat that I want to lose first off before I even care about getting toned or actually worry about building muscle. Obviously strength muscles won't show if I have fat covering it.

    Muscle burns more calories than fat... more muscle means it's easier to lower you body fat %.

    Building muscle will change your body a lot more than losing a few pounds will. Stop focusing on the scale... you are a healthy weight. Focus on muscle growth instead of fat loss for now.
  • Tlove1111
    Tlove1111 Posts: 69 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.




    ^^^^this! You have to get your intake up!

    Go to this site and see if you can get a more accurate account of what your calories & macros should be. Hope that helps :)
    http://scoobysworkshop.com/calorie-calculator/
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly


    What kind of foods can I eat to consume more calories with a surplus and not go over my macro and vitamin goals?

    Eat anything you want to... Some of your macros and vitamin amounts are goals... not limits. Go past your protein amounts, more vitamins aren't always a bad thing. Keep under your sodium.

    If you want to build muscle you need to eat more, eat a lot more.



    I'm not trying to be a body builder or get big. I just really wanna lose my belly fat! Ugh it's so stressful trying to keep things balanced. I'm afraid of eating too much of certain food (such as avocados and nuts) because of the higher fat. Same with fruits and their sugar content. Doesn't excess fat and sugar get stored as fat?
  • firstsip
    firstsip Posts: 8,399 Member
    Thanks so much for all the help everyone! I just have a ton of questions though! I do have excess belly fat that I want to lose first off before I even care about getting toned or actually worry about building muscle. Obviously strength muscles won't show if I have fat covering it.

    Ask the questions away; lots of people have been in the same place you are, and it's super refreshing to see a positive, receptive questioner!

    If you find your belly is still "fatty" or "flabby" even at a low or healthy weight, definitely focus on what people have said: lifting weights and upping your calories a bit will help "recompose" your body. If you want a direct example of how those "weird" stubborn places change with higher calories and weight lifting, look up LorinaLynn's posts and blogs on here (she is my go to girl, and my personal inspiration on this site); she's very specific about how her thoughts and experiences changed with weight lifting and higher calories.

    I also like to point out, too, that sometimes a "bigger" belly on an otherwise thin girl can be from a few surprising sources: inflamed bowels (from an unknown food intolerance, IBS, etc.) or even posture (look up swayback). Luckily, weight lifting can even help with these things!
  • now_or_never13
    now_or_never13 Posts: 1,575 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly


    What kind of foods can I eat to consume more calories with a surplus and not go over my macro and vitamin goals?

    Eat anything you want to... Some of your macros and vitamin amounts are goals... not limits. Go past your protein amounts, more vitamins aren't always a bad thing. Keep under your sodium.

    If you want to build muscle you need to eat more, eat a lot more.



    I'm not trying to be a body builder or get big. I just really wanna lose my belly fat! Ugh it's so stressful trying to keep things balanced. I'm afraid of eating too much of certain food (such as avocados and nuts) because of the higher fat. Same with fruits and their sugar content. Doesn't excess fat and sugar get stored as fat?

    You will not be big... you will not look like a body builder... even when eating at a surplus and lifting heavy weights. It is impossible for a woman to "bulk up" and gain the amount of muscle men can (unless you take some form of steriod or other performance meds).

    Dietary fat does not equal body fat. Avocados and nuts are healthy fats... olive oils and nut butters are healthy fats. No, excess fat and sugar does not get stored as fat. Excess calories do. The only real reason to watch your sugars is if you have a medical issues with them.
  • firstsip
    firstsip Posts: 8,399 Member
    No you are not gaining muscle... you will be losing it.

    Eating so little and exercising will not give your body what it needs to function, let alone build tissue. If you are consuming 600-1000 calories and exercising off 700.... what are you leaving your body? Your net will be -100 to 300 calories.

    You need to eat at a calorie surplus and lift heavy weights to build muscle.

    Consuming protein will not cause you to build muscle.

    You will lose muscle eating so little. Your heart is a muscle... less muscle equals a slower metabolism. Start eating properly


    What kind of foods can I eat to consume more calories with a surplus and not go over my macro and vitamin goals?

    Eat anything you want to... Some of your macros and vitamin amounts are goals... not limits. Go past your protein amounts, more vitamins aren't always a bad thing. Keep under your sodium.

    If you want to build muscle you need to eat more, eat a lot more.



    I'm not trying to be a body builder or get big. I just really wanna lose my belly fat! Ugh it's so stressful trying to keep things balanced. I'm afraid of eating too much of certain food (such as avocados and nuts) because of the higher fat. Same with fruits and their sugar content. Doesn't excess fat and sugar get stored as fat?

    Nope!

    Common misconception. Some people might claim that sugar can contribute to that, but really, unless you have any specific health issue that might affect that (insulin resistance, for example), which you haven't mentioned, you're fine.

    Fat, regardless of health issue, is actually incredibly vital for your overall health; fat does not become fat in your body... unless you eat over your calories. The same thing would happen with any macro. For you, that's probably going to be well over 2000, based on your age and exercise level. Try looking up your TDEE to give you an idea of what your body needs and uses based on your body and your calories out.
  • cheyy_nicoleee
    cheyy_nicoleee Posts: 38 Member
    Thanks sooo much everyone!! I'm definitely gonna reevaluate my diet and try not to over think about what I eat! :)
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Assuming my scale's BFP at least tracks a trend, I have lost 75 pounds of fat and gained 5 pounds of muscle.
    On "rest" days I stick to the base target. On exercise days I sometime more than double my intake to near 4000 calories.
    I could not do anything approaching what I do now at the Y if I only ate my base and no exercise calories.

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