HELP LOOKING TO LOSE FAT ,BUT BUILD MUSSEL

KarlDouglasDougie
KarlDouglasDougie Posts: 27 Member
edited November 29 in Food and Nutrition
HELP LOOKING TO LOSE FAT ,BUT BUILD LEAN MUSSEL.
I MEAT MY EATING GOALS DAILY WITH HEALTHY FOODS,I TRY TO HAVE ORGAINIC WHEN POSSIBLE.
I EAT GRASS FED MEATS FOR PROTEIN BUT NEED TO NO IF I CAN GO OVER MY PROTEIN LEVELS DAILY FOR MUSSEL GAIN .I LIFT WEIGHTS 3 TIMES A WEEK AS A FULL BODY WORK OUT ,I ALSO TAKE CREATINE MONO DAILY TOO.ANY HELP IS WELCOME AND I WILL SAY THANKS IN ADVANCE.
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Replies

  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Protein should be .7 grams per pound of LEAN BODY MASS, per day. Don't go much over that unless you want to get fat.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Outside of noob gains, the likelihood of doing both concurrently is not very high. But generally a small deficit 10% under tdee, 1g of protein per lb of lean body mass (~.ig per lb of weight ), .35g of fats and the remainder carbs. Also, you should have a solid progressive lifting program.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    psulemon wrote: »
    Outside of noob gains, the likelihood of doing both concurrently is not very high. But generally a small deficit 10% under tdee, 1g of protein per lb of lean body mass (~.ig per lb of weight ), .35g of fats and the remainder carbs. Also, you should have a solid progressive lifting program.

    yup
  • jessef593
    jessef593 Posts: 2,272 Member
    Id suggest checking out a seafood store for your mussels.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    edited February 2016
    ha ha ,muscles are coming on nicly thanks ,I used to be a british champian weight lifter 3 years in a row and won many other medals too. but that was 12 years ago and now i have 2 kids that our growing up now so i want to get back too shape as i let myself go abit. but that's strength training ,I now need to do the reps for musle build
  • booksandchocolate12
    booksandchocolate12 Posts: 1,741 Member
    jessef593 wrote: »
    Id suggest checking out a seafood store for your mussels.

    Beat me to it!

  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    spelling is not my good point sorry .lol
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    Why is your calorie goal at 1320? That's way too low for the purposes you state here. Honestly, that's going to cost you more muscle than you would like.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited February 2016
    If I was you I would raise my calories to a minimum of 2000 your TDEE is more than likely above that then workout to burn the calories needed build muscle via muscle Memory if you were in great muscle shape before should come back nicely.. Like stated above get your Protein up to .8 times desired body weight.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    im just trying to lose my body fat down to 12 - 15% then ill bulk after the summer.im not over weight for my bmi,im just right.
    my muscle is coming on nice in the arms and shoulders and ill start training chest soon.
    my cal goal is set at 1320 as I don't eat that much food really anyway and what I do eat is healthy.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    KarlDouglasDougie wrote: »
    im just trying to lose my body fat down to 12 - 15% then ill bulk after the summer.im not over weight for my bmi,im just right.
    my muscle is coming on nice in the arms and shoulders and ill start training chest soon.
    my cal goal is set at 1320 as I don't eat that much food really anyway and what I do eat is healthy.

    I doubt you'll build much on 1320. Best of luck to you.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    I started in dec 2015 at 14 stone 3 and have got down to 12 stone 4 at a 1800 cal def.but ive been stuck at that weight for a month now so I started on here and came up with the 1320 cal a day .I not looking to get massive while eating this way ,im just cutting to tone up at the moment.
    what do you recommend to get off the small amount of body fat I have.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    edited February 2016
    KarlDouglasDougie wrote: »
    I started in dec 2015 at 14 stone 3 and have got down to 12 stone 4 at a 1800 cal def.but ive been stuck at that weight for a month now so I started on here and came up with the 1320 cal a day .I not looking to get massive while eating this way ,im just cutting to tone up at the moment.
    what do you recommend to get off the small amount of body fat I have.

    You lost 28 lb in two months eating 1800?

    I'm asking for clarity sake, so that the suggestions for you are appropriate.

    Also, how did you determine you were eating 1800? How much more are you looking to lose?
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    I was eating 1500 cals and working out hard with the weights as well as a lot of long heavy work at work for 12 hours a day,ive recently emptied out 2 massive work shopping with thousand of car parts in as well as all the heavy working equiptment,and moveing hundred of wheels and tyres ,every thing done by hand from units to van and the move to new premises and unloaded again.so I killed myself for 2 months .
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    this week ive gone from 12stone 03 to 11stone 13
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    With aggressive weight loss, you will not gain muscle. In fact, the higher the deficit and the more lean you get, the harder it will be to be able to maintain muscle. As you get more lean, your body will need more calories. And generally, when you get closer to your goal, you should be increasing calories, decreasing the deficit and continuously increase your weights.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    where would be a safe daily setting for me then ,ive put it up to 1500 cal ,should I go higher,i had a cheat night tonight so ive had 2100 cals today ,but I only do that once a month.had dinner out with the misses and kids.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    KarlDouglasDougie wrote: »
    where would be a safe daily setting for me then ,ive put it up to 1500 cal ,should I go higher,i had a cheat night tonight so ive had 2100 cals today ,but I only do that once a month.had dinner out with the misses and kids.

    I sent you some links for additional reading that should help you decide this. Each person is going to be individual based on goals, exercise habits, height, weight, etc.

    Alternatively, what does MFP give you when you do the program setup? It should have asked a bunch of questions when you started and given you a goal number. That number is without exercise calories.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    nutmegoreo wrote: »
    KarlDouglasDougie wrote: »
    where would be a safe daily setting for me then ,ive put it up to 1500 cal ,should I go higher,i had a cheat night tonight so ive had 2100 cals today ,but I only do that once a month.had dinner out with the misses and kids.

    I sent you some links for additional reading that should help you decide this. Each person is going to be individual based on goals, exercise habits, height, weight, etc.

    Alternatively, what does MFP give you when you do the program setup? It should have asked a bunch of questions when you started and given you a goal number. That number is without exercise calories.

    yes the number I got was 1320,but people are saying its to low,so ive moved it to 1500.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    Yeah, 1320 is too low for a guy. I know the MFP default bottom for women in 1200. I thought it was 1500 for men. Maybe not though. Did you enter 2lb/week loss? What activity level did you enter? How much more do you want to lose? If that list of activities you made above is typical of your daily activity you should be on a higher activity setting, not on sedentary. Those things can make a big difference.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    nutmegoreo wrote: »
    Yeah, 1320 is too low for a guy. I know the MFP default bottom for women in 1200. I thought it was 1500 for men. Maybe not though. Did you enter 2lb/week loss? What activity level did you enter? How much more do you want to lose? If that list of activities you made above is typical of your daily activity you should be on a higher activity setting, not on sedentary. Those things can make a big difference.

    do you think this will suit me better Your
    Daily Goal 1,500 113 50 150 2,300 50
    Remaining 1,218 75 39 142 2,250 26

    Calories Carbs Fat Protein Sodium Sugar
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    edited February 2016
    Doing some quick math, looking at your roughly 2 stone loss in 2 months, if you did average 1800 calories for those two months, that means your maintenance calories is around 3550, which makes sense, since you said you workouts like crazy.

    What are your stats (height, weight, age) and workout routine?

    And based on the above, if you even want a chance to have some concurrent muscle gains while losing fat, the calories will be well over 2000 calories. If you have the workout routine above, you would be close to 3000 for weight loss.


    ps - even if we do set up a well balanced plan between weight loss and exercise, it will be hard to tell if you have lose fat and gained or even maintained fat without you getting a hydrostatic (water immersion) or DEXA body fat analysis. But using the current science (moderate deficits & .8-1g of protein per lb of lean body mass), we can at least give you a chance.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    height 5.8 ,weight 11stone .13,age 38,workouts 3-4 times a week light and heavey weights,pressups front and back.sit ups .most weeks I mix it up to keep the body guessing and not getting used to my activities.
    I find it quite easy to stick to 1500 cals a day.as I get in to my work and the hours fly by.
    im about to start whey protein too.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    KarlDouglasDougie wrote: »
    height 5.8 ,weight 11stone .13,age 38,workouts 3-4 times a week light and heavey weights,pressups front and back.sit ups .most weeks I mix it up to keep the body guessing and not getting used to my activities.
    I find it quite easy to stick to 1500 cals a day.as I get in to my work and the hours fly by.
    im about to start whey protein too.

    Continuously changing your routine is going to make it very difficult for you to make progress. Eating 1500 calories a day and being active, is going to make it very difficult for you to gain muscle. Pretty much, what you are doing now, is completely working against your goals. If you want to work on gaining muscle and subsequent fat loss, you need the complete opposite of what you are doing. A smaller calorie deficit and a proven progressive lifting routine.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    KarlDouglasDougie wrote: »
    nutmegoreo wrote: »
    Yeah, 1320 is too low for a guy. I know the MFP default bottom for women in 1200. I thought it was 1500 for men. Maybe not though. Did you enter 2lb/week loss? What activity level did you enter? How much more do you want to lose? If that list of activities you made above is typical of your daily activity you should be on a higher activity setting, not on sedentary. Those things can make a big difference.

    do you think this will suit me better Your
    Daily Goal 1,500 113 50 150 2,300 50
    Remaining 1,218 75 39 142 2,250 26

    Calories Carbs Fat Protein Sodium Sugar

    You really should be eating more. With this steep of a cut, you will be losing more muscle than you would like. I can see you would prefer someone to simply say "do this." The trouble is that it is individual in that if you are more active throughout the day, as well as the workouts you are doing, you need more calories. If you are not using a food scale to weigh your solid foods, you are likely underestimating how much you are eating. So many different factors here.

    Since you have been losing eating 1500 for the last two months, and at a rate that is really fast, I would suggest increasing further. If you would prefer to have a single set daily goal, without increasing it on the days you are working out, then I suggest looking at putting your information through the Scooby workshop site here:

    http://scoobysworkshop.com/accurate-calorie-calculator/

    Using your information that you've supplied here, you should be able to eat around 2400 cals and still lose weight (more slowly than you have been, but still losing). You're only 167lbs, at 5'8" you don't have much left to lose. This low calorie intake that you're doing is going to cost in the long run. If you are hesitant to jump straight up to 2400, increase more slowly. Try 1700 this week, 1800 next, etc. The other thing with slowing your losses, is you can start developing the habits you want to have for maintaining that weight.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    I weigh all my food so its spot on,i find it hard to eat a lot normally so this is not to hard for me.i normally have to make myself eat to meet my 1500 cal goals.my plan was to get down to around 10 stone with very low body fat ,then start a bulk at the end of the summer.you all say I canot get muscle like this ,but I seem to be pilling it on in the biceps,triceps arms ,shoulders and my stomuck is going down along with my weight.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    How are you measuring your muscle gain? When I lift my muscles look pumped for a couple days. This happens from the extra water that is held in them for repair. Additionally, I have gotten much stronger, but this doesn't equate muscle growth either. Are you sure it's actual muscle that you are gaining? The body is very deceptive.
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    my arms look much bigger and feel solid not watery,ive got much stronger too.
    my matainence is only 2078 cal so I don't think 1500 cals is to low really.as ive said im looking to lose weight to lose fat and shread up ,then after all this is tight and looks good,ill the bulk to put on larger amounts of muscle.
    am I right in doing this ????
  • KarlDouglasDougie
    KarlDouglasDougie Posts: 27 Member
    I DONE SOME RESEARCH AND CHANGED MY CALS TO 1800 ,MY BODY NEEDS 1670 TO LIVE WITHOUT DOING ANYTHING,HOW MANY EXTRA CALS DO I NEED AND HOW MANY CAN I BURN DAILY.
  • DizzyMissIzzy
    DizzyMissIzzy Posts: 168 Member
    KarlDouglasDougie wrote: »
    nutmegoreo wrote: »
    Yeah, 1320 is too low for a guy. I know the MFP default bottom for women in 1200. I thought it was 1500 for men. Maybe not though. Did you enter 2lb/week loss? What activity level did you enter? How much more do you want to lose? If that list of activities you made above is typical of your daily activity you should be on a higher activity setting, not on sedentary. Those things can make a big difference.

    do you think this will suit me better Your
    Daily Goal 1,500 113 50 150 2,300 50
    Remaining 1,218 75 39 142 2,250 26

    Calories Carbs Fat Protein Sodium Sugar

    To put it into perspective, I'm a 5'3 female at 138lbs and I eat 1750 calories minimum (150g protein, 45g fat, and 175g carbs) plus some of my exercise calories and I still lose 1.5-2lbs a week.

    I think you are not eating nearly enough.
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