Active, eating healthy, can't gain muscle??

laughlovehorses
laughlovehorses Posts: 2
in Health and Weight Loss
So, I am really confused. For about a year I have been stuck at the same weight. I am a healthy weight at 153 lbs, 5'10 (female)
But, I really want to gain muscle and get toned up.

I work at a horse barn 5-6 days/week.. which includes cleaning barns, pushing full wheelbarrows, feeding etc over and over again. I am burnt out by the end of the day, and my muscles are exhausted.

I am vegan, and eat smoothies everyday (kale, bananas, oats, flaxseeds, rice protein powder, mango, strawberries, orange juice).
An example of my daily food intake would be:
8 am - banana and apple w/ 2 tbsp. peanut butter + coffee with vanilla soy milk
11 am - raw vegan protein bar (approx. 200-250 cals)
2pm - Smoothie (as listed above) very big smoothie, 2 tall glasses full.
Snack - apple, banana, mango or other fruit
6-8pm - Panini (whole wheat bread, avocado, zuchhini) or soup/salad
Bedtime snack - fruit

I will occasionaly eat salsa and corn chips, or popcorn w/ coconut oil. But in general, it's mostly fruit/veggies/seeds/nuts

On top of my job, for exercise I also go on the elliptical a couple times a week for 1/2 hour, and do squats/situps/lunges a few times a week.

I feel like I'm doing something wrong. I do feel stronger at work, but my arms are still flabby and my legs have cellulite. I have tried eating 500 calories a day for a couple of months which resulted in weight loss but still flabby and weak. Then I upped it to 2000 calories a day, working out, and although felt energized I was still flabby.

I also get around 7-8 hours sleep a night.

Any suggestions? As I said before.. I like the weight I'm at, just want to get muscular, and toned. TIA :)

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    I didn't see of any mention of a weight lifting routine in there. That's problem #1 through #100 right there. Pick a beginner program and try it out. If you're eating at maintenance now (you said you wanted to stay at the same weight) you will see big changes over time in strength and body composition. I don't know what your protein intake is like but it's probably extremely low judging by what you've described which doesn't help either. Shoot for probably 100-125g a day to start (I have no idea your body composition stats but that's a decent start for most women).
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    I didn't see of any mention of a weight lifting routine in there. That's problem #1 through #100 right there. Pick a beginner program and try it out. If you're eating at maintenance now (you said you wanted to stay at the same weight) you will see big changes over time in strength and body composition. I don't know what your protein intake is like but it's probably extremely low judging by what you've described which doesn't help either. Shoot for probably 100-125g a day to start (I have no idea your body composition stats but that's a decent start for most women).

    Yes. None of the things mentioned involve progressive strength training. Making yourself tired and strength training are very different things.
  • laughlovehorses
    laughlovehorses Posts: 2
    Thank you, that makes sense. I am willing to do what it takes just need direction :) Will look into weight training programs and try to find one that will work. I can't afford a gym membership, so will have to be something I can do from home.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    As a 5'10 female 2000 is likely to be a deficit. You can't gain muscle in a deficit. (For reference, I am 5'8 and lose weight eating 2100-2200 per day).

    Calculate your TDEE here: http://scoobysworkshop.com/calorie-calculator/

    You need to be eating ABOVE TDEE to gain muscle. You will also need to be doing a progressive strength training program to ensure some of the gain is muscle (there will always be some associated fat gain, but you can cut to lose this later).
  • cassanova792
    cassanova792 Posts: 16
    As a 5'10 female 2000 is likely to be a deficit. You can't gain muscle in a deficit. (For reference, I am 5'8 and lose weight eating 2100-2200 per day).

    Calculate your TDEE here: http://scoobysworkshop.com/calorie-calculator/

    You need to be eating ABOVE TDEE to gain muscle. You will also need to be doing a progressive strength training program to ensure some of the gain is muscle (there will always be some associated fat gain, but you can cut to lose this later).

    Not quite true. It really depends on your level of fitness. If you're a veteran lifter, then yes it would be extremely hard/impossible to gain extra muscle while on a deficit. But in her case - someone who has never lifted before, can indeed add some muscle while losing weight.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    not lifting weights and not eating enough ….
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    As a 5'10 female 2000 is likely to be a deficit. You can't gain muscle in a deficit. (For reference, I am 5'8 and lose weight eating 2100-2200 per day).

    Calculate your TDEE here: http://scoobysworkshop.com/calorie-calculator/

    You need to be eating ABOVE TDEE to gain muscle. You will also need to be doing a progressive strength training program to ensure some of the gain is muscle (there will always be some associated fat gain, but you can cut to lose this later).

    Not quite true. It really depends on your level of fitness. If you're a veteran lifter, then yes it would be extremely hard/impossible to gain extra muscle while on a deficit. But in her case - someone who has never lifted before, can indeed add some muscle while losing weight.

    Yes, but it's minimal. She could probably do it with a progressive loading strength training regime, but even then, minimal and more likely to be a fat loss regime than a muscle gain regime.

    Eat more, lift.

    Perspective: I'm a 5'7" 131 pound female. I had to eat 2600-2700 calories a day and lift 4 days a week for 5 months to put on any noticeable muscle. It doesn't just happen.
  • NRBreit
    NRBreit Posts: 319 Member
    The only way you'll gain muscle pushing wheelbarrows is if you progressively load them heavier and/or push them further each day. You have the ability to push the wheelbarrow with your current muscles. Muscle isn't going to grow without increased stimulus.
  • _benjammin
    _benjammin Posts: 1,224 Member
    Thank you, that makes sense. I am willing to do what it takes just need direction :) Will look into weight training programs and try to find one that will work. I can't afford a gym membership, so will have to be something I can do from home.

    There's lots of bodyweight routines that will produce significant results.

    Try:
    http://convict-conditioning.com/
    http://www.nerdfitness.com/
    Google "you are your own gym" (There's a book, app, and youtube channel)
  • Zoemoller
    Zoemoller Posts: 3 Member
    proteeeeeinnnnn you need more proteeiiiin. i like raw garden's protein, im pretty sure it's vegan and though it can be kinda chalky if you mix it with yogurt but its bomb as a shake with almond milk. if you switch up your ratio of macros and bump up protein that might make a difference. i kinda just shoot for a equal ish amount of everything. 30 fat 30 protein 40 carb but it usually ends up being like 20-30 fat, 30-50 protein and 30-45 carb depending on the day

    and maybe try and add protein more evenly throughout the day, so have your meals more balanced not just the entire daily intake ratios? if you have protein throughout more consistently your body will be less likely to break down muscle to get energy. you want the protein you are consuming to be used to repair/build muscle and if you are in a calorie deficient you might be using the protein you are consuming for energy instead. that would also make you more likely to break down muscle for energy instead of fat stores ;)

    i think you can definitely gainmuscle just working on a farm. my arms got way bigger this summer just from lifting up boxes of veggies and fruit at a garden i worked at. saddles and hay are way heavier! you don't need a gym. plus, most of the time gyms just have machines. i hate machines. Olympic lifts, free weights and bands! that's what you want if you really want to get strong, but it takes time to learn how to lift correctly. it's really fun though!
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  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    I have tried eating 500 calories a day for a couple of months which resulted in weight loss but still flabby and weak.

    How did you only eat 500 calories with your activity and height.. good bye any muscle you had.. definitely keep eating your amount (if not more) and look into strength stuff.. toss some hay around or something

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