reducing fat but gaining muscle, so confused!?:(

oasisbabe
oasisbabe Posts: 3 Member
edited February 6 in Getting Started
Hey everyone!

I'm new to this site, and kinda new to getting fit too so please be gentle :)

I've always been petite, but recently, i've gained weight on my stomach and thighs; my main goal is to lose some fat, gain some muscle and show some nice tone all over, however, i'm so confused how I go about this.

Basically, I don't mind gaining weight (i'm aware muscle weighs more than fat) but i'm not sure if i'm meant to eat less calories, or more? or more protein etc. It's so confusing for me

Can someone please point me in the right direction or give me some tips

Oasis x

Replies

  • booyainyoface
    booyainyoface Posts: 409 Member
    ive actually gained 15 pounds, but lost a size in the last year...

    what i do: eat my tdee -10% (some days are more, some days are less...) i eat this amount every day (right now its 2000 calories- i eat this even on days i don't workout, but i workout 6 days a week regularly) you can just go online and find a tdee calculator. i used a few and averaged it out

    make sure to eat 1oz of protein per pound of weight (i TRY to get about 150g protein a day), eat 1g carbs per lb, and the rest of the calories are fats. limit sugars, eat lots of veggies, fruits... bla bla you know what is healthy and not.

    LIFT WEIGHTS! heavy ones! im talking fatiguing after 5 reps (you can look into stronglifts 5x5 for women- its free and there is a support group on here for it) every few weeks i do some high-rep stuff, but mostly i keep it under 5 reps (example- i squat 145 for 5 reps, or deadlift 185 for 5 reps on my working sets) also make sure you prioritize compound lifts and don't focus on small isolation exercises. as far as cardio i do crossfit, so i mostly "lift weights for cardio" doing things like kettlebell swings, burpees, jumping rope, climbing ropes, short sprints, rowing, jumping on boxes... but i would say that doing HIIT for 20m or less 3 or 4 days a week would be alright.

    good luck!
  • oasisbabe
    oasisbabe Posts: 3 Member
    thankyou so much!

    thats the kind of info i really needed so i know which direction is right for me! it's all good running miles a day and living off greens but i know it's not what will help me achieve my goal :)

    I do squats and kettle bells, so i'll invest in heavier equipment, i'm still on the lighter end, just because i had no clue what i was doing to begin with
  • jwdieter
    jwdieter Posts: 2,582 Member
    Check this out. Good read and should answer all initial questions:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
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