Low caloric intake and working out??

Options
laurengleaves123
laurengleaves123 Posts: 12 Member
in Goal: Gaining Weight and Body Building
So I've had issues for forever now with eating. I eat very clean and usually don't eat more than 1000 calories a day because if I do I will gain weight for whatever reason. However I also lift weights 3 times a week in an attempt to tone my stomach pooch and build some muscle. I'm 5'7 and 120lbs. But I know to build muscle you must eat more calories right? But I can't seem to eat more calories without gaining weight all in my stomach even when it's clean eating. Any advice?

Replies

  • stevet621
    stevet621 Posts: 63 Member
    Options
    laurengleaves123 wrote: »
    So I've had issues for forever now with eating. I eat very clean and usually don't eat more than 1000 calories a day because if I do I will gain weight for whatever reason. However I also lift weights 3 times a week in an attempt to tone my stomach pooch and build some muscle. I'm 5'7 and 120lbs. But I know to build muscle you must eat more calories right? But I can't seem to eat more calories without gaining weight all in my stomach even when it's clean eating. Any advice?

    5ft 7 at 120? You are already lean. You are correct in the assumption that in order to truly build muscle, you must be on a surplus. If you are dead set on keeping calories low then set your 3 weight training days as re-feed days. Increase your carbs on those days more than you normally would. Make sure you are getting adequate protein each and everyday. Take a break from looking at the scale and let the mirror guide you in your muscle progress. You will find that when you build muscle, you look leaner. Even if the scale argues otherwise.

    Good luck to you!

  • laurengleaves123
    laurengleaves123 Posts: 12 Member
    Options
    Thank you for your advice! I know I'm lean, it just seems that even if I have one bad meal, or even extra calories that are good calories, I'll gain 3 pounds all in my stomach. It's a constant back and forth battle.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Options
    laurengleaves123 wrote: »
    Thank you for your advice! I know I'm lean, it just seems that even if I have one bad meal, or even extra calories that are good calories, I'll gain 3 pounds all in my stomach. It's a constant back and forth battle.

    That's water weight/bloating, not actual fat.
  • psuLemon
    psuLemon Posts: 38,404 MFP Moderator
    Options
    Well first, I have never seen a person who actually maintained on 1000 calories a day. Second, considering how low you are, I suspect you have been overly suppressing calories for way too long and have experienced increases in metabolic adaptations. But you aren't going to build muscle on that low of calories.

    It should also be recognized, when you do slowly increase calories, that you will also have increase in glycogen/water store, waste in your GI system and natural water weight fluctuations. And if I was you, I'd look into reverse dieting to see what you can actually maintain.
  • laurengleaves123
    laurengleaves123 Posts: 12 Member
    Options
    psuLemon wrote: »
    Well first, I have never seen a person who actually maintained on 1000 calories a day. Second, considering how low you are, I suspect you have been overly suppressing calories for way too long and have experienced increases in metabolic adaptations. But you aren't going to build muscle on that low of calories.

    It should also be recognized, when you do slowly increase calories, that you will also have increase in glycogen/water store, waste in your GI system and natural water weight fluctuations. And if I was you, I'd look into reverse dieting to see what you can actually maintain.

    Can you explain what reverse dieting is? I measure all of my food so I do know I am at or under 1000. I would honestly love to be able to eat more
  • psuLemon
    psuLemon Posts: 38,404 MFP Moderator
    Options
    Here are some resources. Essentially, you are going to bring calories up slowly to more normal levels and still train hard. Often with long term calorie suppression, you can decrease metabolic functions. By increase calories, you can also slowly increase metabolic rates.

    https://www.bodybuilding.com/content/the-ultimate-guide-to-reverse-dieting.html

    https://www.muscleforlife.com/reverse-diet/

    https://www.youtube.com/watch?v=A3gTGLulLnI

  • gen39
    gen39 Posts: 36 Member
    Options
    Add 300 kcal to your maintenance TDEE and train harder.

    I doubt your maintenance is actually 1000 kcal. Are you still trying to lose weight?
  • laurengleaves123
    laurengleaves123 Posts: 12 Member
    Options
    gen39 wrote: »
    Add 300 kcal to your maintenance TDEE and train harder.

    I doubt your maintenance is actually 1000 kcal. Are you still trying to lose weight?

    I am not trying to lose weight, however I do not want to gain weight unless it is muscle. But when I eat more, I gain weight in my stomach and it is visible. I do measure and weigh all of the food I eat and it is always around 1000 calories, give or take a few.

  • laurengleaves123
    laurengleaves123 Posts: 12 Member
    Options
    psuLemon wrote: »
    Here are some resources. Essentially, you are going to bring calories up slowly to more normal levels and still train hard. Often with long term calorie suppression, you can decrease metabolic functions. By increase calories, you can also slowly increase metabolic rates.

    https://www.bodybuilding.com/content/the-ultimate-guide-to-reverse-dieting.html

    https://www.muscleforlife.com/reverse-diet/

    https://www.youtube.com/watch?v=A3gTGLulLnI

    This sounds like exactly what I need. Thank you!

Categories