Not Underweight but Dr. said I could use a "buffer"

GBPack93
GBPack93 Posts: 76
in Goal: Gaining Weight and Body Building
Hello I am looking for some advice. I went for an annual checkup and right now I am 5'10" and 143 lbs. My doctor said although I am not underweight I could use a "buffer" of extra weight since I have a chronically low body temp and a low resting heart rate. Long story short I want to gain about 10 lbs of mainly muscle but some fat wouldn't kill me, my BF % right now is about 12-14%. Right now I am training for my 2nd marathon and I am eating usually 3k a daily just to maintain (If I can hit that). I wondering if it is possible to gain muscle when running between 70-80 miles per week and lifting 5 days a week? I would assume I need to eat around 3.5k a day to gain. Anyone have any advice for a super active person trying to gain?
«1

Replies

  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    Hello I am looking for some advice. I went for an annual checkup and right now I am 5'10" and 143 lbs. My doctor said although I am not underweight I could use a "buffer" of extra weight since I have a chronically low body temp and a low resting heart rate. Long story short I want to gain about 10 lbs of mainly muscle but some fat wouldn't kill me, my BF % right now is about 12-14%. Right now I am training for my 2nd marathon and I am eating usually 3k a daily just to maintain (If I can hit that). I wondering if it is possible to gain muscle when running between 70-80 miles per week and lifting 5 days a week? I would assume I need to eat around 3.5k a day to gain. Anyone have any advice for a super active person trying to gain?

    I'm not quite at your level activity, but I do run about 20 miles a week and am also trying to put on some muscle. Personally I do StrongLifts and eat at a 500 Calorie surplus, typically 2,750 to 3,500 calories per day, depending on whether I ran that day and how far.

    It's entirely possible, but certainly more challenging. And you're going to have to make a difficult choice about which you do first - run or lift.

    Lifting first will hurt your running, which seems to be your priority. However, running first will mean you can't lift as much, which will hurt your attempts to grow. Also I feel that lifting fatigued is just begging for an injury. You may end up doing a ton of extra work for little reward.

    I think if I were you I'd lift first, run after (or later, even better). I'd also only lift 3 times a week. I think 5x a week on top of 80 miles is a heck of a load on your body.
  • takumaku
    takumaku Posts: 352 Member
    ... My doctor said although I am not underweight I could use a "buffer" of extra weight since I have a chronically low body temp and a low resting heart rate. ...

    As a runner who is training for a half, I can understand the concern from the doctor. The above happen to me as well and the doc found some vitamin def. and my cortisol levels were elevated. The best advice they gave me was to implement some rest days. It was also suggested on a running forum to monitor my resting heart rate and morning basal temperatures.

    I would suggest having the doc check for any vitamin def. and hormone levels. You might be on the verge of overtraining and not know it.
  • GBPack93
    GBPack93 Posts: 76
    Thanks for the tips. It sounded like the doc wanted me to gain about 10 lbs which I am ok with
  • lithezebra
    lithezebra Posts: 3,670 Member
    Have you had your thyroid checked? Hypothyroidism is a common cause of low body temp.
  • rileyhunter169
    rileyhunter169 Posts: 150
    Well; IF you wanna gain muscle and train for a marathon; I would cut running down to 3 DAW since that is all you need; then do starting strength or stronglifts type program another 3 DAW with light to moderate cross training preferably a few hours after the lifting session; then have an active rest day sunday. It will solve your conflicts and strikes balance, and keep you from overuse injuries, maybe. Basically:
    Monday: 4-8 mile run (marathon pace)
    Tuesday: Stronglifts, elliptical, bike or swim 30-40min moderat effort
    Wednesday: Tempo or Mile Repeats
    Thursday: Diddo tuesday
    Friday: Active Rest
    Saturday: Long *kitten* Run
    Sunday: Diddo thursday (unless you feel over worked; then active rest)
    Read more:http://www.completehumanperformance.com/a-guide-to-strength-training-for-endurance-athletes.html
  • poohpoohpeapod
    poohpoohpeapod Posts: 776 Member
    yep stop eating low fat and fat free crap, what they lack in fat they make up in sugar and chemicals. Eat nuts, REAL nut butters (not spreads) avocados, milkshakes, add heavy cream if you want calories, fruit, protein powder, real peanut butter and a touch of whole milk, You can easily make a 1200 calorie shake.
  • Live4theLift
    Live4theLift Posts: 329
    You can still do cardio you just have to eat a surplus, i dont do cardio cause i would need to up my cals alot and it seems you may as well. I would cut down the cardio to 3 days and lift the remaining 4.... EAT EAT EAT you will need to be in a surplus. If you are new to lifting then stick to compound lifts
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Oh man if I was 20 again. Hit the weights and eat ALL the foodz. If you start gaining more than a pound a week you could cut back on the food a little but with how active you are you would probably have a hard time doing that. Any fat you put on would be pretty easy to get rid of with that level of activity.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    "Buffer" isn't muscle, it's fat stores.

    I dunno, I'd be getting a second opinion, he may just be reacting to your (by typical standards) low BF%.
  • shauner03
    shauner03 Posts: 21 Member
    I don't see how 12-14% BF is too low. I'd also seek a second opinion and maybe a specialist to address the underlying health concerns.
  • TigerBite
    TigerBite Posts: 611 Member
    Have you had your thyroid checked? Hypothyroidism is a common cause of low body temp.

    This

    And, you may just be putting too much stress on your body, taxing your adrenals ... Too much stress can throw your hormones out off whack ... when one is out of whack (adrenals) others tend to follow suit ... The endocrine system is like a symphony, one sour note ruins the whole thing ... Also, adrenals and thyroid play off of each other in a major way ...
  • GBPack93
    GBPack93 Posts: 76
    Thanks for the advice everyone. I'm thinking I'll go back to the doctor to run some tests, as she didn't do any tests but just based this from my activity level, low resting hr and low body temp. Thanks for that link for strength training for endurance athletes btw.
  • erickirb
    erickirb Posts: 12,294 Member
    Thanks for the tips. It sounded like the doc wanted me to gain about 10 lbs which I am ok with

    Wow training for an endurance event and trying to gain is tough, may need 3500+ cals/day. And if you want it to be muscle, any of it, you will need to add strength training if you don't already.
  • erickirb
    erickirb Posts: 12,294 Member
    I don't see how 12-14% BF is too low. I'd also seek a second opinion and maybe a specialist to address the underlying health concerns.

    I don't think the doc said low BF%, he talked about low weight. I am 5'6" and weigh slightly more than the OP with BF% in the 10-12% range, so he def has room to add some lean muscle.
  • timbrom
    timbrom Posts: 303 Member
    GOMAD - Gallon of Milk a Day (whole milk). Tons of calories, protein, fat, carbs. Perfect thing to drink for growing mammalians.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Thanks for the advice everyone. I'm thinking I'll go back to the doctor to run some tests, as she didn't do any tests but just based this from my activity level, low resting hr and low body temp. Thanks for that link for strength training for endurance athletes btw.

    When I was 20, no one thought to check my thyroid. When someone finally did check it, she ignored the test results for another 5 years because I wasn't overweight, just depressed. I wasn't overweight because I exercised all the time. It's an easy test, and if you were to be hypothyroid, the medication is effective and inexpensive.
  • GBPack93
    GBPack93 Posts: 76
    BF% wasn't drastically low or anything, but she said it would beneficial to have a bit of a buffer or extra bulk, which I am good with I'd like to pack on some muscle.
  • GBPack93
    GBPack93 Posts: 76
    Bump because it has been about a week of me consciously eating more and I have a few questions.

    1. I have not had an increase in weight yet, but I noticed that I am running a little faster than I ever have before. Could that by due to the increased calories (more energy to burn)?
    2. Is it ok to go to the gym and lift right after I run? I am a student with a sporadic schedule and the mornings are the only time I have to dedicate to exercise, I normally finish my run, usually lasting 60-90 minutes, and then head to the gym asap when I get home for 60 minutes of lifting. Would that affect muscle gain?
    3. Will filling extra calories with "Junk" food help at all for muscle gain? I'm not talking about fast food or anything like that, but when you've got to eat nearly 4000 calories how bad is something like soda or ice cream when you just can down anything else anymore? I feel like since it is all sugar my body will just burn it right away for energy.
  • CallMeRuPaul
    CallMeRuPaul Posts: 151 Member
    dude, i feel your pain. i'm in the same boat. i eat about 2800 calories to try to maintain at about 150 lbs. my doctor told me not to work out so much.
  • acogg
    acogg Posts: 1,870 Member
    You are essentially a student athlete, perhaps not in a formal sense, but you are living the life. Does your college or university have a football team or basketball team or such? If so, can you speak with a team trainer? IMHO, you should approach this as an athlete, not an under-eater. Fantastic job working out!

Categories