Low weight but still fat
MaVhenan
Posts: 3 Member
I recently lost 40 lbs. I now weigh 140 & am 5'9. I want to build muscle because I'm at low body weight but high body fat. My arms & legs are sticks but my trunk is exactly that, a trunk. Is Power 90 a decent strength training program for me to start? I want something I can do without joining a gym at first. Should I eat my maintenance calories & whatever I burn exercising? This is the part where I'm confused, the eating more even though I have so much fat.
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Replies
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It isn't a strength training programme. It is more a cardio conditioning work out.
It will probably help strengthen and define your muscles to a certain degree if you are coming from a no workout or pure cardio, running/walking background.
If you own the programme, go ahead and run it. Eat at your MFP maintenance and eat back exercise calories if you are aiming to stay at the weight you now are.
If you don't own the programme, you can probably find similar routines on YouTube free.
Here is a link to a review.
http://www.allworkoutroutines.com/power-90-workout-reviews
Cheers, h.6 -
Lets see here, Well I am not gonna tell you what you should do but I will explain about my experience. I was swell skinny fat with a lot of body fat and small arms. When I decided to change my diet and my sedentary lifestyle I had no idea what I was doing. But I can tell you this. I know I was eating less then my calorie maintenance and I was moving a lot. Walking to work walking back. Walking to the grocery and on top of that I was attempt to workout 3 times week then to 5 days a week. Learning and trying different workouts at "home". Burpees, pushups, squats jumping jacks pull ups if I could pull up. Anything that forced my body to push I did it. I would attempt sprinting light jog stay moving. Also I was fasting. So workout with a program that you find comfortable. & If your goal is to gain muscle. Go ahead and strength train of coarse. But Also eat your maintenance calories or deficient to get rid of the body fat.
I became really lean went from 230 to 169! I did get a bit of muscle but like I said a time of ignorance I wanted muscle but I was eating deficient in calories. Of coarse tho I received lean muscle.
"& do not eat back your calories." loss through exercise22 -
Just as an FYI,
To stay in maintenance,using the MFP NEAT formula, exercise calories are expected to be eaten back.
If they are not eaten back, one would continue lose weight, the exercise providing the deficit.
(Exception to this is is one has never eaten back exercise cals and used MFP, erroneously as a TDEE calorie deficit)
Cheers, h.9 -
Thanks for the replies. I am coming from a pure cardio, mostly biking, weight loss & healthier diet. I do own the program. So I guess I could do the program & lose 10 more lbs & still be at an ok BMI. Then I can start like lifting heavy? I just don't seem to have much muscle.0
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Thanks for the replies. I am coming from a pure cardio, mostly biking, weight loss & healthier diet. I do own the program. So I guess I could do the program & lose 10 more lbs & still be at an ok BMI. Then I can start like lifting heavy? I just don't seem to have much muscle.
Start lifting now. I would not lose more weight, but maintain to recomp. If you do lose more weight without adequate muscle stimulation you will lose more muscle than if you were doing progressive resistance training and be even further away from your body composition goals.10 -
Thank you for replying. I hate to ask but I read some of the "Recomposition: Maintaining weight while losing fat" thread, should I try something like that?Start lifting now. I would not lose more weight, but maintain to recomp. If you do lose more weight without adequate muscle stimulation you will lose more muscle than if you were doing progressive resistance training and be even further away from your body composition goals.
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Thank you for replying. I hate to ask but I read some of the "Recomposition: Maintaining weight while losing fat" thread, should I try something like that?Start lifting now. I would not lose more weight, but maintain to recomp. If you do lose more weight without adequate muscle stimulation you will lose more muscle than if you were doing progressive resistance training and be even further away from your body composition goals.
Yes. Definitely. Since you are already lower in weight for your height, and not satisfied with your body composition, losing more will not help. Keep in mind it is all a slow process. Patience is key.4 -
Thanks for the replies. I am coming from a pure cardio, mostly biking, weight loss & healthier diet. I do own the program. So I guess I could do the program & lose 10 more lbs & still be at an ok BMI. Then I can start like lifting heavy? I just don't seem to have much muscle.
Start lifting now. I would not lose more weight, but maintain to recomp. If you do lose more weight without adequate muscle stimulation you will lose more muscle than if you were doing progressive resistance training and be even further away from your body composition goals.
What she said. Start lifting weights now. I'd honestly drop the cardio, or cut it down to 15-20 mins every other day. One thing I also hate to see, and I see it waaaaaay to much, is people eating back their calories burned. It's near impossible to estimate what you've burned correctly. I think it's a giant waste of time. I would just concentrate on total calories eaten throughout the day and not at all worry about what might have been burned.
Just my .02.22 -
Valentinogomez wrote: »"& do not eat back your calories." loss through exercise
Really?
My Garmin tells me in the last 12 months I burned 167,011 calories just from my cycling last year, if I hadn't eaten them back I would be about 48lbs too light.
Before telling people (especially in this forum!) not to eat their exercise calories think about how this site is designed to be used and what someone's daily goal really means (a day without intentional exercise).14 -
Thanks for the replies. I am coming from a pure cardio, mostly biking, weight loss & healthier diet. I do own the program. So I guess I could do the program & lose 10 more lbs & still be at an ok BMI. Then I can start like lifting heavy? I just don't seem to have much muscle.
Don't wait - lift now.
You don't have to drop your cardio unless you are crunched for time (or just dislike it of course!).
I don't think losing more weight is the right choice for you, losing more weight and NOT lifting would be a really poor choice.4 -
Thanks for the replies. I am coming from a pure cardio, mostly biking, weight loss & healthier diet. I do own the program. So I guess I could do the program & lose 10 more lbs & still be at an ok BMI. Then I can start like lifting heavy? I just don't seem to have much muscle.
Start lifting now. I would not lose more weight, but maintain to recomp. If you do lose more weight without adequate muscle stimulation you will lose more muscle than if you were doing progressive resistance training and be even further away from your body composition goals.
What she said. Start lifting weights now. I'd honestly drop the cardio, or cut it down to 15-20 mins every other day. One thing I also hate to see, and I see it waaaaaay to much, is people eating back their calories burned. It's near impossible to estimate what you've burned correctly. I think it's a giant waste of time. I would just concentrate on total calories eaten throughout the day and not at all worry about what might have been burned.
Just my .02.
and not following how MFP is designed defeats the purpose. if you follow the TDEE method then no you dont eat your calories back from exercise because its factored in. with MFP your deficit is built in BEFORE any exercise which means when you exercise it causes a bigger deficit which is not always healthy or sustainable, using mfp and not eating back at least some of the calories is like driving your car until its nearly out of gas and then wondering why you cant go much further because you arent fueling the car(putting gas in) its the same with your body.4 -
I get 5 woos to my response? Lol, I'm going to bow out of this conversation. To many experts in here. Goodluck OP, one last piece of advice. Do some googling and read real research.12
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comptonelizabeth wrote: »
Which is actually a good approach if you account for exercise in your activity level.3 -
comptonelizabeth wrote: »
Which is actually a good approach if you account for exercise in your activity level.
Yes - they could have been "woo-hoo" woos!2 -
Double your protein intake and do me strong man lifts, Lowe your cardio to maybe 10 min of light walking
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I use TDEE most of the time, not the NEAT that MFP calculates. I hate having to enter my exercise calories and having different goals different days. It changes your macros and stuff. For all but the last month of my weight loss, I used a TDEE calculator and did NOT eat my exercise calories. Because I didn't enter exercise calories.
The last month I needed to drop calories to reach my goal, but I was uncomfortable eating such low fuel on lifting days. I so let MFP calculate my NEAT and entered exercise calories. This worked, but it was a lot of work for long-term, and it's annoying to remember how many minutes I do what, and quite frankly I agree it isn't a fabulous estimate.
Alternatively, I could pay for premium and have different goals for different days, but why would I do that.0 -
I would suggest you start lifting now. I use New Rules of Lifting. It's a great beginner or intermediate program. I most recently used both their Strong book and Supercharged book (I used strong, but to work out with DH we both did supercharged).0
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Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you will be eating at a surplus not at your tdee and not at your maintenance, so you will be gaining weight13
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thaevilgenius wrote: »Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you will be eating at a surplus not at your tdee and not at your maintenance, so you will be gaining weight
MFP does not use the TDEE method. It uses the NEAT method. It helps to understand the model before making these kind of proclamations. And your TDEE is your maintenance.6 -
thaevilgenius wrote: »Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you will be eating at a surplus not at your tdee and not at your maintenance, so you will be gaining weight
It would be helpful if you understood how MFP works, as explained above by @mmapags , before you railed against its methods.5 -
thaevilgenius wrote: »Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you will be eating at a surplus not at your tdee and not at your maintenance, so you will be gaining weight
MFP does not use the TDEE method. It uses the NEAT method. It helps to understand the model before making these kind of proclamations. And your TDEE is your maintenance.
often they overestimate calories i find. if its saying 2400 in my maintenance i find its closer to 2000 or i start gaining weight. we are all different ,so one has to experiment to find the right number for the individual6 -
That is why you track your calories in and out carefully.Highrollerketo wrote: »thaevilgenius wrote: »Stop recommending people to eat back their calories. Your TDEE includes your exercises(at least the good TDEE calculators) so you are just doing the opposite of what you are supposed to do by eating back calories. Your TDEE is 2200, that includes moderate exercising (3-5 times a week) if you eat back those calories you will be eating at a surplus not at your tdee and not at your maintenance, so you will be gaining weight
MFP does not use the TDEE method. It uses the NEAT method. It helps to understand the model before making these kind of proclamations. And your TDEE is your maintenance.
often they overestimate calories i find. if its saying 2400 in my maintenance i find its closer to 2000 or i start gaining weight. we are all different ,so one has to experiment to find the right number for the individual
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