Muscle mass, and eating....I'm confused.
xxofnir1xx
Posts: 19 Member
Okay, so I'm really confused on what I should be doing food wise. More than that, I am scared to gain back fat weight rather than muscle mass.
My Goals:
Lose belly fat.
Gain Muscle mass.
MFP says I should be eating roughly 2400 calories per day, assuming the information I provided. I lift heavy 4 days a week, and do cardio three of those days. When I do cardio, it tends to be about 400 calories per session, just on cardio. So, in theory, I'm supposed to be eating back those 400 calories in order to supplement muscle growth, correct? What is to keep those calories from turning to fat and not muscle mass? I end up eating roughly 2000 calories per day, and on cardio days, I end up with a deficit of 400 or so calories depending on how much cardio I do; sometimes its 400 calories, sometimes its almost 700 calories.
Am I going about the muscle gain idea all wrong?
Oh yeah, and feel free to friend me, I'm pretty new here
Thanks everyone!
My Goals:
Lose belly fat.
Gain Muscle mass.
MFP says I should be eating roughly 2400 calories per day, assuming the information I provided. I lift heavy 4 days a week, and do cardio three of those days. When I do cardio, it tends to be about 400 calories per session, just on cardio. So, in theory, I'm supposed to be eating back those 400 calories in order to supplement muscle growth, correct? What is to keep those calories from turning to fat and not muscle mass? I end up eating roughly 2000 calories per day, and on cardio days, I end up with a deficit of 400 or so calories depending on how much cardio I do; sometimes its 400 calories, sometimes its almost 700 calories.
Am I going about the muscle gain idea all wrong?
Oh yeah, and feel free to friend me, I'm pretty new here
Thanks everyone!
0
Replies
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Yes.Am I going about the muscle gain idea all wrong?
Muscle gain only occurs when you are in a calorie surplus. If the scale is not going up, you're not gaining muscle.
Fear of fat gain is the primary impediment to success when it comes to gaining muscle. People either set their cal goals too low and spin their wheels, or freak out and quit at the first sign of fat gain.More than that, I am scared to gain back fat weight rather than muscle mass.
Pick one to do at a time. Trying to do both is a good way to end up doing neither.My Goals:
Lose belly fat.
Gain Muscle mass.
Unless you are tiny, chances are slim that you will gain any muscle mass if you are eating under 3K (total) calories for the day. Hell I have to be near 4k to make any gains.MFP says I should be eating roughly 2400 calories per day, assuming the information I provided. I lift heavy 4 days a week, and do cardio three of those days. When I do cardio, it tends to be about 400 calories per session, just on cardio. So, in theory, I'm supposed to be eating back those 400 calories in order to supplement muscle growth, correct? What is to keep those calories from turning to fat and not muscle mass? I end up eating roughly 2000 calories per day, and on cardio days, I end up with a deficit of 400 or so calories depending on how much cardio I do; sometimes its 400 calories, sometimes its almost 700 calories.
Underestimating exercise cals and not eating them back works great for fat people trying to lose weight. Not so much when you are trying to gain.
You have to eat back you exercise calories PLUS a calorie surplus to gain muscle.
Bust you hind end strength training, get enough rest, and eat enough protein, and hopefully a lot of your weight gain will be to muscle.What is to keep those calories from turning to fat and not muscle mass?0 -
I'm currently doing the same thing as you...gaining muscle while trying to limit fat. I've found that at 5'10" and 180 lbs I need roughly 3400/calories a day to make gains and remain lean. The number one thing to remember is this...fat is NOT the enemy. You must eat fat to stimulate your body to burn it. In addition, in order to gain you must be replenishing your body's main source of fuel aka carbs so that when rebuilding your body has excess calories from fat/protein in order to put on healthy weight. Also I've seen a lot pof posts on here saying "if you want to gain weight hit your macros any way you can even if this means eating ice cream or junk." I disagree entirely with this...eat a lot of calories but healthy calories and you will not see a belly fat gain but a thicker all around figure. Good sources of fats include avocados, whole cream, and nuts-organic when possible. Anything that contains MCTs (avocado oil or fish oil for example) help stimulate your body to burn fat for fuel especially when eaten in the morning or before a work out. Hope this info was of some help.0
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So, in theory, I'm supposed to be eating back those 400 calories in order to supplement muscle growth, correct?
In theory, yes, but in practice it may take more or less to actually achieve muscle growth since these numbers are just estimates.
If eating back the 400 calories does not make your weight go up week over week, then you should eat more.0 -
Study after study has shown that if you take a person who is overweight, or obese, who is physically inactive, have them eat at a deficit, and workout, they will add some impressive Lean Body Mass, while reducing Body Fat. But you don't look overweight or obese.
But, I'll point you at this, and let you figure out if it might work for you: http://scoobysworkshop.com/gain-muscle-lose-fat/
TDEE-10% should do it.
40% of energy from protein eaten
50% of energy from fats and carbs eaten
10% of energy from stored bodyfat (That would be the -10% mentioned above)
So figure out your TDEE, and don't try for losing 2lbs per week.0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
If you really want to get stronger, try to gradually increase the amount of weight you use. If you're currently doing 8 reps with an exercise try to add 1 or 2 reps a week until you get to 12. When you can do 12, add 5-10 pounds. I don't recommend doing heavy weights and less than 6 reps unless you want to have sore joints when you get older. Change your workouts every 4-6 weeks to keep the workouts fresh. Try super sets, tri-sets, circuit training and body weight exercises.
Congratulations on getting in shape and I hope you stay in shape.0 -
Thank you very much for the compliments. I weighted 218 3 years ago, and was just horribly in shape. I'm down to 160 ish. Unfortunately going into engineering, coupled with a not so good diet in the past, and lack of sleep really screwed me.
Thanks for all the replies. My lifting consists of 3x5, 3x6, 3x8, and 5x5, depending on what I am doing. I start off on a 3x5 and then increase reps as I get stronger. I add weight accordingly once I can hit a 3x8 with no problems. I'm not sure if this is ideal, but I have noticed good gains. I had been doing 1800 calories a day (in an effort to lose fat), and I think that screwed me because I should be much bigger than I am.
Lots of good information, thanks alot everybody.0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you.
I'm not sure you grasp how hard it is to get big muscles. It is borderline impossible for a natural (IE, one who doesn't use roids) and takes many years.
Heck most people don't look like they even lift weights until they've bulked a few times. The chasm between "look like you lift weights" and "too big" is huge.0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
:laugh:
If someone wants to look a certain way, I'm pretty sure that is their choice.
OP: how much do you currently weigh?
If you were losing on 1800, add 200 per week until you start to gain. I'd aim for a maximum of 4lbs per month depending on training experience. Closer to 2lbs will help limit fat gain.
I'm a former fat boy also. Fear of gaining fat is normal but just remember that losing fat is about a million times easier than gaining muscle (naturally).0 -
I'm weighing in at about 160 lbs. I'm actually getting my composition checked this week! I've been lifting seriously for about a year now.
I am completely natural. The only supplements I take are: Advocare Spark, Advocare Arginine Extreme, and ON Whey protein. Other than that, free!
Again thanks, for all the advice!0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
Please ignore this man.0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
If you really want to get stronger, try to gradually increase the amount of weight you use. If you're currently doing 8 reps with an exercise try to add 1 or 2 reps a week until you get to 12. When you can do 12, add 5-10 pounds. I don't recommend doing heavy weights and less than 6 reps unless you want to have sore joints when you get older. Change your workouts every 4-6 weeks to keep the workouts fresh. Try super sets, tri-sets, circuit training and body weight exercises.
Congratulations on getting in shape and I hope you stay in shape.
lol really. and this in the weight gain section of all things...
There are very few women on this planet who would find a natural male to ever be too muscular.
More importantly, why even worry about which physique women prefer? that is a path of immense frustration.0 -
Been lifting all natty for years and have never met a woman who thought I was too big...
Ugly, yes... too big, never.
6'2" 215 15% Bodyfat right now. Will cut down to around 200-205. Literally no one thinks I'm too big. I'm not going to get much bigger (muscular wise) without some serious 'assistance'.0 -
Have you looked into If it fits your macros? You can gain, cut...etc. It personalizes your macros and calories. You can find your macros on IIFYM.com (http://iifym.com/iifym-calculator/). Macrofit also has a calculator (http://www.macrofit.com/macro-calculator/).0
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Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
Please ignore this man.
YES!!! I
muscle. But I the dedication to bust your *kitten* even more than that!!! 0 -
Typically muscle mass does not increase whilst losing weight.0
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Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
If you really want to get stronger, try to gradually increase the amount of weight you use. If you're currently doing 8 reps with an exercise try to add 1 or 2 reps a week until you get to 12. When you can do 12, add 5-10 pounds. I don't recommend doing heavy weights and less than 6 reps unless you want to have sore joints when you get older. Change your workouts every 4-6 weeks to keep the workouts fresh. Try super sets, tri-sets, circuit training and body weight exercises.
Congratulations on getting in shape and I hope you stay in shape.
wtf?
are you kitting me?
so much wrong. in so many places.
abs = muscles
you do know that right?
Are you a woman? can you literally speak for HALF the population of the WORLD and say we ALL dislike muscle? Because I LURV it. And most women prefer some muscle and quality definition easily attainable with some hard work and dedication over the course of a year or so.
And only people like you assume that muscle = no brains. I am pretty sure I have more muscle mass than you- and I'm an engineer. Derp- muscles - vagina- STILL NOT STUPID.
My friend is a body builder- he's in this third year of med school to be a DOCTOR.
Past that- true body builders- it takes some dedication- you have to either do your research and be diligent on your weights and food- or hire a coach to help you. Either way it takes work and not just "duh- I lift things and put them down"
Also- you're "recommended" program of 8 - 12 reps- you do realize that leads to hypertrophy with any sort of surplus right? it's for gaining SIZE.
Strength gains do not = size gains- especially if you do not have the diet to support it.
You literally have no idea what you are talking about- and you also single handled managed to steroptype ALL women- ALL body builders and even your own gender into what YOU (apparently the be all end all of the great phsyic") think we are supposed to look like and be attracted too.
Seriously. that's an epic amount of stereotyping in one post of only 2 small paragraphs. I give you some credit for that0 -
[/quote]
Please ignore this man.
[/quote]
YES!!! I muscle. But I the dedication to bust your *kitten* even more than that!!!
[/quote]
ditto!!!!0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle.
Uhm..... what?0 -
Why do you want to gain muscle mass? Most women are more impressed with abs. Many women are turned off by muscle. If you put on a lot of muscle, people may assume you're not very smart before they talk to you. As you get bigger, people will assume you take steroids even if you don't. You already look pretty defined. I recommend that you continue to eat at a maintenance level and keep working out.
If you really want to get stronger, try to gradually increase the amount of weight you use. If you're currently doing 8 reps with an exercise try to add 1 or 2 reps a week until you get to 12. When you can do 12, add 5-10 pounds. I don't recommend doing heavy weights and less than 6 reps unless you want to have sore joints when you get older. Change your workouts every 4-6 weeks to keep the workouts fresh. Try super sets, tri-sets, circuit training and body weight exercises.
Congratulations on getting in shape and I hope you stay in shape.
Give me your man card.0 -
More importantly, why even worry about which physique women prefer? that is a path of immense frustration.
Amen...:drinker:
We don't know most of the time...depends on if we are ovulating or not...just had chocolate and whole gamit of other things that I am not even sure I can list...0 -
Study after study has shown that if you take a person who is overweight, or obese, who is physically inactive, have them eat at a deficit, and workout, they will add some impressive Lean Body Mass, while reducing Body Fat. But you don't look overweight or obese.
But, I'll point you at this, and let you figure out if it might work for you: http://scoobysworkshop.com/gain-muscle-lose-fat/
TDEE-10% should do it.
40% of energy from protein eaten
50% of energy from fats and carbs eaten
10% of energy from stored bodyfat (That would be the -10% mentioned above)
So figure out your TDEE, and don't try for losing 2lbs per week.
bump0 -
From the scooby site:
5.Daily cardio, 30-40min. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
This was listed for the rules on the Scooby site. Reading the rules 1-4 and this rule I believe, but cannot confirm, at least 47 threads can be created from these rules. And go....0 -
Yeah, that's why this stuff is so confusing: so many different opinions on what works and what does not. The only way to find out what works is to try it! and Go!
So, I calculated my BMR and TDEE via iifym.com and the Mifflin-St Jeor Formula. Once I get my percetanges, I will use the Katch McCardle equation.
BMR: 1680
TDEE: 2310
So, from what I understand, the BMR is the amount of energy used by your body when you don't do anything, not even get out of bed.
TDEE seems to be a function of only age, height, and weight...how does it take into account the number of workouts that are perfomed per week. Also, the TDEE number is the calories I should intake, not counting a surplus correct?
Thanks for the help everyone!0 -
Study after study has shown that if you take a person who is overweight, or obese, who is physically inactive, have them eat at a deficit, and workout, they will add some impressive Lean Body Mass, while reducing Body Fat. But you don't look overweight or obese.
But, I'll point you at this, and let you figure out if it might work for you: http://scoobysworkshop.com/gain-muscle-lose-fat/
TDEE-10% should do it.
40% of energy from protein eaten
50% of energy from fats and carbs eaten
10% of energy from stored bodyfat (That would be the -10% mentioned above)
So figure out your TDEE, and don't try for losing 2lbs per week.
bump
Er....the OP wants to gain, you won't do that on a 20% cut......0 -
Yeah, that's why this stuff is so confusing: so many different opinions on what works and what does not. The only way to find out what works is to try it! and Go!
So, I calculated my BMR and TDEE via iifym.com and the Mifflin-St Jeor Formula. Once I get my percetanges, I will use the Katch McCardle equation.
BMR: 1680
TDEE: 2310
So, from what I understand, the BMR is the amount of energy used by your body when you don't do anything, not even get out of bed.
TDEE seems to be a function of only age, height, and weight...how does it take into account the number of workouts that are perfomed per week. Also, the TDEE number is the calories I should intake, not counting a surplus correct?
Thanks for the help everyone!
TDEE is what you need to eat (approximately - it is an estimate) to maintain your weight. To bulk you need to eat at least 500 calories more than that per day.0 -
TDEE calculators are ESTIMATES!
If you already know what you have been eating to lose weight then as I said before SLOWLY add back cals.
See this article why
http://cdnutritionandfitness.com/what-is-starvation-mode-a-k-a-adaptive-thermogenesis/
then this explains how
http://cdnutritionandfitness.com/reverse-dieting/
and finally this to continue bulk
http://cdnutritionandfitness.com/clean-vs-dirty-bulking/0 -
Chris, curious before I read the articles, what an average bulk period would be, and what an average cut would be? Thanks in advance for a response.0
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Chris, curious before I read the articles, what an average bulk period would be, and what an average cut would be? Thanks in advance for a response.
Totally depends on the person. Their goals and where they currently sit.
For a lean person say into body building, they may bulk for 3/4 of a the year (mini cuts along the way if getting too "fluffy") and actually cut for 3 months of the year.
Others like to actually start cutting 6 months out to ensure plenty of time.
For someone who is overweight they are probably going to want to spend the majority of the time cutting.
For myself, I compete at 82.5kg weight class and I choose to bulk/cut or maintain based on when my next competition is e.g. next one in June for me. Cutting now so that I am under the weight class limit then I'll slowly add weight (as training volume increases to help with recovery) and probably about a month out I see where I'm at. I know I can drop 5kg in a week of water so as long as I'm under about 87.5kg it's all good 0 -
Thanks, and best of luck in June.0
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Awesome advice everyone, thanks!0
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