Need help, cutting bf, building muscle
PetiteLittleFlower
Posts: 138 Member
Not sure if I'm posting in the right forum so apologies if I haven't. I'm trying to reduce bf, not by too much but a little. I'm doing something really wrong as it seems to b increasing. I have done lots of research and still am but thought I would get some feedback from others who have been there. Currently I am consuming 1300kcals, approx 130g carbs (some days only 70g) 25g fat and 150g protein. I haven't set this myself this is just what comes from what I eat normally. I am a week into stronglifts 4x4, I workout 6x per week. 3 days doing stronglifts, 3 days doing 20 mins hiit.i am increasing kcals but so far have been gaining weekly doing this. I understand I am probably doing things wrong so I can take constructive critasism but please not sarky replys.. I'm new to it all so am just going by what iv read. My profile pic is before I gained some fat before suggesting I don't need to. My body fat is 22.5% the reason I want to reduce bf is because I'm still carrying mostly on my back and lower tummy
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Replies
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I have changed my pic to what I am currently0
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Have you only just started lifting?
When did you start gaining weight and how much did you gain?0 -
Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"0 -
well your cals are too low. youve gained muscle.0
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Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches0 -
well your cals are too low. youve gained muscle.
How do you know her calories are too low? How do you gain muscle on a deficit and with only what appears to be lifting for a week?0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?0 -
too early for you to worry about it. give it a month or two, and I think you should up your cals since you're exercising that much.0
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too early for you to worry about it. give it a month or two, and I think you should up your cals since you're exercising that much.
Exactly , your body weight will fluctuate the first few weeks . Stop worrying about it and keep doing what you are doing . You at a clear deficit at 1300cals so definitely give your body some time to level out . The gains are water retention/lactic acid build up / glycogen etc..0 -
Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"
Exactly the same0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining0 -
Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"
Exactly the same
Same here..Exactly , your body weight will fluctuate the first few weeks . Stop worrying about it and keep doing what you are doing . You at a clear deficit at 1300cals so definitely give your body some time to level out . The gains are water retention/lactic acid build up / glycogen etc..
fully agree, same thing happens to me every time i even change something to my workout plan or Kcal intake, takes about 3 weeks to stabilize. Just careful with high deficit on a longer period, you body needs that energy to sustain itself, but also to avoid any injuries. Try to maintain 1300 kcal NET at least.0 -
Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"
Exactly the same
Haha not sure iv cut the hubby, he cooks all my meals :-))))0 -
well your cals are too low. youve gained muscle.
you can't gain muscle if you eat in a deficit0 -
Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"
Exactly the same
Same here..Exactly , your body weight will fluctuate the first few weeks . Stop worrying about it and keep doing what you are doing . You at a clear deficit at 1300cals so definitely give your body some time to level out . The gains are water retention/lactic acid build up / glycogen etc..
fully agree, same thing happens to me every time i even change something to my workout plan or Kcal intake, takes about 3 weeks to stabilize. Just careful with high deficit on a longer period, you body needs that energy to sustain itself, but also to avoid any injuries. Try to maintain 1300 kcal NET at least.
I am increasing them by 100kcals weekly0 -
Does anyone know how to find out my tdee? I use a fitbit!0
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too early for you to worry about it. give it a month or two, and I think you should up your cals since you're exercising that much.
I am LOVING the idea of eating more :-))))0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining
Give it at least 4 weeks to stabilize.
What was your weekly weight loss prior to starting lifting? I ask as you do not want much of a deficit at the moment as you are pretty slim.0 -
Does anyone know how to find out my tdee? I use a fitbit!
The best way to do that is to look at your actual results. This assumes that you log accurately and you activity is pretty consistent. So, for example, you cannot use the last couple of weeks - but take a 4 or 8 week period and see what your weight has done and reverse into your maintenance calories.0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining
Give it at least 4 weeks to stabilize.
What was your weekly weight loss prior to starting lifting? I ask as you do not want much of a deficit at the moment as you are pretty slim.
I was loosing around 1lb per week if not maintaining at 1200kcals. I need to did the right kcals I think which is why I was trying to workout my tdee. I don't want to get any slimmer, it's just fat loss around the tummy to neaten it up abit0 -
Does anyone know how to find out my tdee? I use a fitbit!
The best way to do that is to look at your actual results. This assumes that you log accurately and you activity is pretty consistent. So, for example, you cannot use the last couple of weeks - but take a 4 or 8 week period and see what your weight has done and reverse into your maintenance calories.
I log everything, good and bad. Embarrassing when I have an off day but it has to be done to make me realise!!0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining
Give it at least 4 weeks to stabilize.
What was your weekly weight loss prior to starting lifting? I ask as you do not want much of a deficit at the moment as you are pretty slim.
I was loosing around 1lb per week if not maintaining at 1200kcals. I need to did the right kcals I think which is why I was trying to workout my tdee. I don't want to get any slimmer, it's just fat loss around the tummy to neaten it up abit
So roughly, if you were losing about a lb a week at 1,200 cals, your maintenance would be 1,700. You mention that you are upping your calories.
Edited to ask a further question first - how long have you been at a deficit for?0 -
Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining
Give it at least 4 weeks to stabilize.
What was your weekly weight loss prior to starting lifting? I ask as you do not want much of a deficit at the moment as you are pretty slim.
I was loosing around 1lb per week if not maintaining at 1200kcals. I need to did the right kcals I think which is why I was trying to workout my tdee. I don't want to get any slimmer, it's just fat loss around the tummy to neaten it up abit
So roughly, if you were losing about a lb a week at 1,200 cals, your maintenance would be 1,700. You mention that you are upping your calories. I would up by 100 cals a week until you get to 1,600 - 1,700. Sit there for a few of weeks and keep an eye on what your weight is doing. You can tweak up or down depending on results.
ETA: question first - how long have you been at a deficit for?
Hmmm around 23 weeks!! As soon as I had my daughter, with a lot of off days of course. What sorts if foods are best to increase kcals with? I know it's a silly q but that's where I struggle. Without eating ice cream, cakes ect ha I don't know what else to eat.0 -
LOL I DID TO ! haha0
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Have you only just started lifting?
When did you start gaining weight and how much did you gain?
I started almost 2 weeks ago but didn't start stronglifts until mon. I started gaining as soon as I started listing, could it be water?iv been measuring not weighing, have gained inches
Totally. When you start lifting your muscle retain water and glycogen as they repair.
Where have you gained inches?
Around waist and hips. Ok, time to chill and get on with it!! New changes always cause some confusion. Ile keep at it, I can cope with a few extra inches for now. Was just worried I was doing something really wrong which was going to make me keep gaining
Give it at least 4 weeks to stabilize.
What was your weekly weight loss prior to starting lifting? I ask as you do not want much of a deficit at the moment as you are pretty slim.
I was loosing around 1lb per week if not maintaining at 1200kcals. I need to did the right kcals I think which is why I was trying to workout my tdee. I don't want to get any slimmer, it's just fat loss around the tummy to neaten it up abit
So roughly, if you were losing about a lb a week at 1,200 cals, your maintenance would be 1,700. You mention that you are upping your calories. I would up by 100 cals a week until you get to 1,600 - 1,700. Sit there for a few of weeks and keep an eye on what your weight is doing. You can tweak up or down depending on results.
ETA: question first - how long have you been at a deficit for?
Hmmm around 23 weeks!! As soon as I had my daughter, with a lot of off days of course. What sorts if foods are best to increase kcals with? I know it's a silly q but that's where I struggle. Without eating ice cream, cakes ect ha I don't know what else to eat.
I edited my response as I realized that I had not checked how long you had been at a deficit for (relevant to how quickly to up your calories).
I think upping by 100 calories a week should be good. You may want to up by 100, sit there for 2 weeks to let things stabilize, and then up again for 2 weeks, repeat until you get to 1,700 and give it a few more weeks to assess.
It really depends on which macros you are short on. Your diary actually looks pretty good but your fats are low so I would look to include more full fat dairy, nuts and seeds (and nut and seed butter), avocados, add dressings and oils/butters. Nothing wrong with a bowl of ice cream either.
Especially as you are lifting, you may also want to consider upping carbs more- pasta, potatoes, large portions of veggies etc0 -
That's what made me read the post!! Glad bf is still alive. If there is one...Haha I read that in my head as "cutting boyfriend, building muscle." At my job, bf is the abbreviation we use for boyfriend.
I was like, "don't cut your boyfriend!"
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Here you go: http://iifym.com/tdee-calculator/Does anyone know how to find out my tdee? I use a fitbit!0
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