Need advise for targeted muscle gain!

stacj27
stacj27 Posts: 71 Member
edited November 17 in Goal: Gaining Weight and Body Building
Ok, here's my situation. First off, I'm a bit chubby for my liking right now and would like to burn off fat. For that I'm getting more into lifting and interval cardio with an net calorie goal of around 1500 (5'2", 150lbs, 30 years old). Simple enough. However I have a somewhat unique situation. I was injured when I was younger that left the entire side of my right body smaller and less developed than my left. My left side is also much stronger as I overcompensate for my weaker right side. It also holds more fat than my right. This is most apparent in my calves. There is about a 2 1/2 inch difference in the circumference at the widest part. So what I'm looking for is advice on how to build up my right calf in particular (but advice on how to do this for my entire right side would be welcome) while still burning off the excess fat that I have. I doubt it's possible, but if the muscles on my left side got a bit smaller I wouldn't mind. Things like squats and other big movements can be difficult due to the strength disparity. I have talked to my old physical therapist about this, but since she was more focused on smaller muscles for function (which I still do daily even though I don't see her anymore) and didn't say as much on the bigger ones. Also any ideas on diet would be great. I know to build muscle I need calories, but I worry about developing more on my already larger left side if I bulk. And I do want to become smaller and more toned, so I don't know if a deficit would benefit me more. Should I alternate, choose one then do the other, do neither? Thanks in advance for any advice on my strange situation!

Oh and I put this question in this section because I figured this would be the best place to find info on building up muscle. I hope this was the right place!

Replies

  • trigden1991
    trigden1991 Posts: 4,658 Member
    The principals are still the same: always lift weight, calorie deficit for fat loss, calorie surplus for muscle gain.

    However I would highly recommend speaking to a professional about your unique circumstance to check what you can do safely and advise you on a workout plan.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    I agree with @trigden1991, getting further PT guidance would be the best.

    I have a weaker, shorter left side from the waist down due to a traffic accident when I was 14 (not noticeable unless one stares hard). Neither of my legs or hips move like regular legs, hips though.

    I find doing extra work with my left, weak, side (single leg leg press, single leg weighted calf raises, etc) has really brought its strength and flexibility up.

    This may be something to bring up with your PT. -large muscle remidial work using Dumbbells so you can do extra work on your weak side. Have a consult first. I am just saying what has worked for me.

    Cheers, h.
  • New_determination
    New_determination Posts: 1,460 Member
    First off agree to speaking with professional... everybody has a more dominant side just how we work right handed left handed n so on... to build up the weaker side without increasing on the dominant side I have been told to find a wt where u can reach 8-10 reps with weaker side then just match with stronger side. Always start with the weaker n only match with the stronger.
  • stacj27
    stacj27 Posts: 71 Member
    Thanks everyone! I will eventually find a new PT when I'm able (spending all my money on school right now!) but in the meantime I think I'll stick to the smaller calorie deficit with lots of protein and try to do some more work on my weaker side. I love the idea of doing single moves on my weaker side first and doing just that amount on my stronger side. That is a great idea for the building/maintaining balance I'm looking for. I'll see how it goes. It'd be great to have that strength and flexibility. I'm definitely not either of those in my right side!
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