Losing weight to building muscle

Charlene_4723
Charlene_4723 Posts: 22 Member
edited November 2024 in Health and Weight Loss
Hey everyone, I apologise in advance for questions that have been asked a million times already, but I had a search through older posts but thought I'd be better asking for a more personal response to my situation.

Basically I used mfp in the past and lost weight but had never came into the community area. Now that I have I have learned sooo much about losing weight and how to do it.
I'm getting close to my target weight and feel like it's time to start learning about building muscle. I apologise if I ask stupid/obvious questions but I really am so uneducated on this side of it!

Quick stats - 5ft2, started around 168 pounds and im now down to 136, goal of around 120. Lightly active and goal of around 1400 calories daily.
From what i've read, it seems I should be starting to weight train now, so as to not lose muscle while losing fat. Would I see a difference in my body just now though while im still in a calorie deficit or would I have to lose more fat first then commit to upping calories?
Is there a particular body fat % for my weight and height that I should be aiming for first before building muscle?
The thing is though, I down want to be 'skinny'. I have and always have had a large bust and bum/thighs even when i was at a happy weight before my weight gain and im happy with that kind of hourglass shape. As much as id love a 'squat bum' and toned arms/legs etc, i don't want to have a tiny stomach so I look out of proportion. I'm a UK size 12 just now and would be happy to just be a 10.
So is it possible to still carry *just a little* bit of fat and build muscle? I understand i cant lose fat and build at the same time, and that I can't target certain areas to lose fat. But if I was to lose just a little more, could I start then and see results I'm looking for? Or is this just not achievable to 'spot' build certain areas when I'm not at a low body fat%?

Apologies again for my uneducated-ness (and rambling on!). Please be gentle lol.

Ps I can attach pictures of myself currently if that would help answer at all

Replies

  • ccsernica
    ccsernica Posts: 1,040 Member
    Charlene_4723 wrote: »
    Is there a particular body fat % for my weight and height that I should be aiming for first before building muscle?
    Yes. It's whatever you're happy with.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Would I see a difference in my body just now though while im still in a calorie deficit or would I have to lose more fat first then commit to upping calories?

    Yes you will probably see a difference while still in a deficit.

    Is there a particular body fat % for my weight and height that I should be aiming for first before building muscle?

    Most advice I've seen is about 20% but it's personal preference.

    So is it possible to still carry *just a little* bit of fat and build muscle?

    Absolutely. You can build muscle whenever you'd like even if you were at 30% body fat, if you started eating at a surplus and lifting weights, specifically a hypertrophy specific program, you build muscle. Start at 25% if you'd like. But if you do start eating at a surplus to build the muscle you will also gain a little fat with it, that's why most people recommend starting at a lower %.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Definitely start lifting now! It will make such a huge difference in terms of body composition.

    You can lose fat and build at the same time while staying around the same weight once you are closer to goal, it is called recomposition. It can be a bit slow but you will still have results with time.

    You can check out this thread for more info:

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    If you want to make more significant and faster gains, you can eat in a surplus to bulk where you will gain fat and muscle. It is recommended you start at a lower body fat % to maximize muscle vs. fat gains (however you can start whenever you feel ready tbh). Then you can cut down as much as you want, if you like yourself at a higher BF% just don't cut down as much (I personally love myself at 18-20%, basically not a lot of ab definition and curves).

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1


    In the end, you can really build your body how you want it (I mean, within genetic reason of course). It is super exciting and fun!! But it takes time, so enjoy the ride :)
  • Charlene_4723
    Charlene_4723 Posts: 22 Member
    BusyRaeNOTBusty wrote: »
    Would I see a difference in my body just now though while im still in a calorie deficit or would I have to lose more fat first then commit to upping calories?

    Yes you will probably see a difference while still in a deficit.

    Is there a particular body fat % for my weight and height that I should be aiming for first before building muscle?

    Most advice I've seen is about 20% but it's personal preference.

    So is it possible to still carry *just a little* bit of fat and build muscle?

    Absolutely. You can build muscle whenever you'd like even if you were at 30% body fat, if you started eating at a surplus and lifting weights, specifically a hypertrophy specific program, you build muscle. Start at 25% if you'd like. But if you do start eating at a surplus to build the muscle you will also gain a little fat with it, that's why most people recommend starting at a lower %.

    Thankyou for taking the time to answer my specific questions. I think im around 25% at the mo so think I'll try hit my GW then and start lower if I will gain fat also. Doesn't sound obvious until someone points that out lol thankyou!
  • Charlene_4723
    Charlene_4723 Posts: 22 Member
    sardelsa wrote: »
    Definitely start lifting now! It will make such a huge difference in terms of body composition.

    You can lose fat and build at the same time while staying around the same weight once you are closer to goal, it is called recomposition. It can be a bit slow but you will still have results with time.

    You can check out this thread for more info:

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    If you want to make more significant and faster gains, you can eat in a surplus to bulk where you will gain fat and muscle. It is recommended you start at a lower body fat % to maximize muscle vs. fat gains (however you can start whenever you feel ready tbh). Then you can cut down as much as you want, if you like yourself at a higher BF% just don't cut down as much (I personally love myself at 18-20%, basically not a lot of ab definition and curves).

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1


    In the end, you can really build your body how you want it (I mean, within genetic reason of course). It is super exciting and fun!! But it takes time, so enjoy the ride :)

    Thankyou for the reply! I'll get Reading that article straight away. I'm around 25% just now so hopefully it won't take me much longer time get down a little more. Let's hope I have the patience for my journey!
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