Seeking advice: Increasing body fat % and maintaining muscles
ShopCart2
Posts: 9 Member
I'm simply seeking some advice from the community (besides "go see a doctor," because I plan to see one soon). I'm sorry for this essay, thank you for reading on.
To briefly introduce my body: Around a week ago, I had a body fat % of around 11 and weighed 44.5kg (98lbs). I am 18, a female and I'm around 153cm (5'0''). I was on a fairly strict diet and I exercised somewhat excessively. I lost my menstrual cycle and I'm worried for my health. I had been on a horrible cycle of binge-eating and dieting (no purging-besides exercise).
I went to talk to a Personal Trainer about my diet and exercise. I told him my issues and the trainer recommended me to first bulk up by increasing my calorie intake and having a high-carb diet.
And starting a week ago, I increased my calorie intake from 1400 to 1800, and now I'm eating around 2200 calories a day, with no binge-eating or excessive dieting (which is a great improvement). I was trying to do a "clean bulk" with a surplus of around 250 cals. I exercised daily (doing high intensity, weights, etc.) and tried to incorporate lots of protein into my diet as well.
From that day on, I ate more calorie-dense foods such as nuts, nut butters, Greek yogurt and meats.
Today, I checked my body fat %, and it decreased to around 8 and I gained 0.9kg (2lbs) [now I'm around 45.4kg (100lbs)]. I have no clue what happened, but I believe I may have exercised too excessively and I didn't allow my muscles to recover (and the exercise also may have cancelled out the surplus calories I incorporated into my diet).
Despite some improvement in my overall mobility, energy levels (I feel a lot stronger compared to before) and eating habits, I'm not satisfied because my body fat is decreased far too low...
When I first saw my body fat % today, I couldn't believe my eyes. I thought I had increased my body fat % because my overall body is thicker (and the appearance of muscle is more prominent) and I gained weight. I know many other girls who are thinner than me but still have their periods (meaning a healthy body fat %). I have difficulty believing that I have such a low body fat %. Because if it's so low... then what is all this meat on my body??
I'm not a bodybuilder but I know that this community is very knowledgeable on bulking and cutting. How can I increase my body fat % in a healthy manner via both diet and exercise?
Thank you all!
To briefly introduce my body: Around a week ago, I had a body fat % of around 11 and weighed 44.5kg (98lbs). I am 18, a female and I'm around 153cm (5'0''). I was on a fairly strict diet and I exercised somewhat excessively. I lost my menstrual cycle and I'm worried for my health. I had been on a horrible cycle of binge-eating and dieting (no purging-besides exercise).
I went to talk to a Personal Trainer about my diet and exercise. I told him my issues and the trainer recommended me to first bulk up by increasing my calorie intake and having a high-carb diet.
And starting a week ago, I increased my calorie intake from 1400 to 1800, and now I'm eating around 2200 calories a day, with no binge-eating or excessive dieting (which is a great improvement). I was trying to do a "clean bulk" with a surplus of around 250 cals. I exercised daily (doing high intensity, weights, etc.) and tried to incorporate lots of protein into my diet as well.
From that day on, I ate more calorie-dense foods such as nuts, nut butters, Greek yogurt and meats.
Today, I checked my body fat %, and it decreased to around 8 and I gained 0.9kg (2lbs) [now I'm around 45.4kg (100lbs)]. I have no clue what happened, but I believe I may have exercised too excessively and I didn't allow my muscles to recover (and the exercise also may have cancelled out the surplus calories I incorporated into my diet).
Despite some improvement in my overall mobility, energy levels (I feel a lot stronger compared to before) and eating habits, I'm not satisfied because my body fat is decreased far too low...
When I first saw my body fat % today, I couldn't believe my eyes. I thought I had increased my body fat % because my overall body is thicker (and the appearance of muscle is more prominent) and I gained weight. I know many other girls who are thinner than me but still have their periods (meaning a healthy body fat %). I have difficulty believing that I have such a low body fat %. Because if it's so low... then what is all this meat on my body??
I'm not a bodybuilder but I know that this community is very knowledgeable on bulking and cutting. How can I increase my body fat % in a healthy manner via both diet and exercise?
Thank you all!
0
Replies
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What method was used to determine body fat? If it was a hand held device or a scale that you stand on those are highly inaccurate.4
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You are getting bigger which is the right direction. I think all you need to do is tweak. Incorporate rest days and add another couple hundred calories a day (ice cream, energy bar, shake).2
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Well, for runners it is four rest days out of seven. Maybe anecdotal but it seems I get stronger on my rest days. A pattern of set-up then growth.
You are monitoring your body closely. Learn from experience. If an exercise is not doing it for you, change it.1 -
More consecutive rest days. Most guys would dream of being in this situation, but if you lost the menstruel cycle, something's wrong if it is not pregnancy.
But yeah, get a second opinion on bf% besides the scaoe. The community is preety good at visually estimating it as they did for me.1 -
-11%
-female
-strict diet
- excessive exercise
Please seek medical/professionals help3 -
Well, for runners it is four rest days out of seven. Maybe anecdotal but it seems I get stronger on my rest days. A pattern of set-up then growth.
You are monitoring your body closely. Learn from experience. If an exercise is not doing it for you, change it.
4 rest days out of 7, for a runner, is waaaaaay excessive and unnecessary. Only running 3 days a week? I mean sure that's fine, but no way are 4 rest days/week necessary. Lol. Maybe you were making a bad joke?
OP, the bf% reading from the scale is most likely not super accurate. Your plan sounds good though. Keep it up, and follow through with your plan to see a doc.1 -
Not a joke. I hate down time from injury.
http://womensrunning.competitor.com/2017/03/race-pace-jess/many-days-per-week-really-run_73008#BsLYM7TTVtuSs4zv.971 -
I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.9
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donkey9512 wrote: »I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.
Absurd2 -
donkey9512 wrote: »I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.
So following that logic the more I sleep and the less I exercise the fitter I will get?
Wow.5 -
donkey9512 wrote: »I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.
So following that logic the more I sleep and the less I exercise the fitter I will get?
Wow.
That sounds great! Time to change my program.1 -
If you lose your menstrual cycle, you really should see a doctor as you will need some blood test to see if there is an issue. Obviously being under weight is not helping the situation, but you seem to be working on that component.
Id also recommend tapering down on cardio until you work out this situation, just so you arent burning a ton of calories.4 -
@Causalien I think even some hardcore female bodybuilders and athletes lose their menstrual period when they go below a certain body fat %. Thanks for your input! I'll get my body fat % checked at the doctor's.0
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@MichSmish Thanks, I plan to follow my plan, and increase my calories and incorporate some rest days!1
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@donkey9512 Yeah my personal trainer told me that your muscles actually build on rest days after hitting the gym. Gym time is when you're ripping the muscle fibres. When resting, you're letting your muscles repair themselves and become stronger. So in reality, going to the gym isn't building your muscles, but rather a solid combination of both gym time, rest time and good diet.3
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donkey9512 wrote: »I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.
So following that logic the more I sleep and the less I exercise the fitter I will get?
Wow.
Sijjoial, please read again what I posted. You still need the exercise.
I will add that the catalyst is necessary and is the spark that triggers the protein synthesis.
Exercise is a catalyst that starts the process for strength gains.
Rest and recovery and food provide the fuel. It is during rest time that we rebuild our muscles.
Steps:
1) excercise
2) rest
3) food
4) repeat
PS: TO Answer your question, I do believe that some people can benefit from more rest and sleep. Yet thatvdoes not imply the opposite of less excercise. Your logic is flawed. Not mine.3 -
Excercise is catabolic and triggers the adaptive response. Like Shopcary2 says, excercise causes micro tears in the muscle fibers'.
Initially, after a heavy bench sensation, don't you feel weaker? 48 hrs later you recover and become stronger.1 -
donkey9512 wrote: »donkey9512 wrote: »I think sleep, nutrition and rest days are the most important factors improving fitness. Excercise is catabolic and weakens you. Excercise is merely the catalyst.
So following that logic the more I sleep and the less I exercise the fitter I will get?
Wow.
Sijjoial, please read again what I posted. You still need the exercise.
I will add that the catalyst is necessary and is the spark that triggers the protein synthesis.
Exercise is a catalyst that starts the process for strength gains.
Rest and recovery and food provide the fuel. It is during rest time that we rebuild our muscles.
Steps:
1) excercise
2) rest
3) food
4) repeat
PS: TO Answer your question, I do believe that some people can benefit from more rest and sleep. Yet thatvdoes not imply the opposite of less excercise. Your logic is flawed. Not mine.
I did read your post - you listed "the most important factors" none of which help in the slightest without exercise.
How interesting your list now has excercise (sic) as #1.
None of my exercise weakens me, it stresses my capabilities so that I adapt and get fitter and stronger. Yes I do have recovery periods, I'm not disagreeing on that point. Today my legs are recovering from a long cycle ride, tomorrow my upper body will be recovering from today's workout.
That you failed to express your opinion clearly is the fault of the writer and not the reader. If you can't take a little gentle ribbing then suggest you proof read before you post.
1 -
Well, for runners it is four rest days out of seven. Maybe anecdotal but it seems I get stronger on my rest days. A pattern of set-up then growth.
You are monitoring your body closely. Learn from experience. If an exercise is not doing it for you, change it.
4 rest days out of 7, for a runner, is waaaaaay excessive and unnecessary. Only running 3 days a week? I mean sure that's fine, but no way are 4 rest days/week necessary. Lol. Maybe you were making a bad joke?
OP, the bf% reading from the scale is most likely not super accurate. Your plan sounds good though. Keep it up, and follow through with your plan to see a doc.
I've been running for decades and I only run 2-3 days a week because I'm stronger when I'm rested. Overtraining leads to injury - at least in my experience. I think it's cool if people want to run more often, but it's not a joke that some of us perform better with more rest. I run long-distance, though. Maybe if I only ran a couple of miles it wouldn't be a big deal to run every day...
1 -
@Causalien I think even some hardcore female bodybuilders and athletes lose their menstrual period when they go below a certain body fat %. Thanks for your input! I'll get my body fat % checked at the doctor's.
but you are not an athlete or a bodybuilder, you have lost your period through calorie restriction and excessive exercise....3 -
Not a joke. I hate down time from injury.
http://womensrunning.competitor.com/2017/03/race-pace-jess/many-days-per-week-really-run_73008#BsLYM7TTVtuSs4zv.97
do you cross train? i only ask as the article recommends running 3-4 times per week, then cross training 1-2 times. which is different to running 2-3 times per week and doing nothing else.
that being said, whatever works.0 -
I am not, at the moment cross training but when I was it didn't hurt. I don't do enough for my upper body. I was sternly instructed to take a full rest day once a week.0
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Great discussion and ideas!1
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