Help?? Building muscle but not losing fat?
sashabee25
Posts: 24 Member
I started working out January 2020 with the goal of getting a smaller but toned body (especially legs). Since then, I have tried HIIT, long distance running, and even periods of not working out but i'm not getting the results I've wanted. My legs are actually bigger than when I've started, as it seems i've not only gained leg muscle, but kept all of my leg fat as well, which is extremely disappointing. I don't know if i can cut my calories any lower, as I eat about 1000-1200 a day. Please help?
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Replies
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If you aren't losing weight then it's likely due to diet. I would ask how consistent do you track your calories? Are you using a food scale and log daily? Do you have medical conditions? And most importantly, what are your stats?
Eta: can you open your food diary4 -
I don't track my food on MFP unfortunately. However, even though I don't know the exact calories of what i'm eating, I am sure that they are pretty low. For example, some days i'll have an egg and two slices of bread with butter, and i'm full for the day.0
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sashabee25 wrote: »I don't track my food on MFP unfortunately. However, even though I don't know the exact calories of what i'm eating, I am sure that they are pretty low. For example, some days i'll have an egg and two slices of bread with butter, and i'm full for the day.
Based on my experience and the studies, people tend to under estimate calories in and over estimate calories out.
This happened with my wife. She would remember the few low calorie days, and not realize the once a week time she was going out had a big impact on her weight loss, especially since she is short and not super active. And the leaner you are, the harder fat loss is.
My first recommendation would be get a good scale and track for a month. You might be surprised like my wife was.12 -
sashabee25 wrote: »I don't track my food on MFP unfortunately. However, even though I don't know the exact calories of what i'm eating, I am sure that they are pretty low. For example, some days i'll have an egg and two slices of bread with butter, and i'm full for the day.
Based on my experience and the studies, people tend to under estimate calories in and over estimate calories out.
This happened with my wife. She would remember the few low calorie days, and not realize the once a week time she was going out had a big impact on her weight loss, especially since she is short and not super active. And the leaner you are, the harder fat loss is.
My first recommendation would be get a good scale and track for a month. You might be surprised like my wife was.
That makes a lot of sense. Thank you, I'll try that!4 -
Oh totally! What the lemon on wheels said! I was only eating 1400 calories max, but oddly I was gaining weight. So strange. I'm probably special. I wasn't adding the thick slice of pumpernickel bread I was adding each day because I heard it was healthy. And neither the bag of crisps or candy I was eating nearly every day. And my guess for my dinner was 300 calories. Right
Nobody is special. It's very simple: if weight stagnates then you're eating at maintenance, if you're eating in a surplus you gain, you eat in a deficit you lose. Yes, calculators like the one that mfp uses make use of statistical averages, but in general people are very close to this.6 -
When I started using MFP, I was sure I was eating lots of protein and low calorie... I started tracking and was shocked after a week to learn I was barely eating 45 grams protein. I also was undereating, being to aggressive with my calorie goal. I upped my calorie goal to a realistic number for my height and reasonable weight loss. I was already going to a weight lifting class, which I had seen no improvement in my ability to pick up heavier weights before and voila- I started to lose 1/2 pound a week, I became stronger. I think my energy level increased so my NEAT increased too. I would just encourage you to track for a normal week everything, and read the incredibly insightful stickies and posts here. I learned a lot and have had success. Good Luck5
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In addition to all of the great advice above, I would tack on to remember to include things like cooking oils, drinks, condiments, dressings, etc..when you're tracking, as those are things people tend to forget. One tablespoon of olive oil is around 120 calories, so that adds up quickly if you're using more than that, especially several times a day. If you're the kind of person with a regular soda habit, that is also incredibly eye opening adding up those calories too!6
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dragon_girl26 wrote: »In addition to all of the great advice above, I would tack on to remember to include things like cooking oils, drinks, condiments, dressings, etc..when you're tracking, as those are things people tend to forget. One tablespoon of olive oil is around 120 calories, so that adds up quickly if you're using more than that, especially several times a day. If you're the kind of person with a regular soda habit, that is also incredibly eye opening adding up those calories too!
I used to care-freely drink a LOT of wine in the 90's, until WW opened up my eyes to those calories
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Btw... If you ARE indeed only consuming 1000-1200 calories a day while doing HIIT, long distance running, etc... Stop.
It may seem counter intuitive, but that is too few calories to be healthy.
Get a scale. Log every bit of food here. Set the goal to a reasonable deficit (what IS your goal, btw?) and eat back your exercise calories...
Take your measurements, too.
Do that for a month and compare.8 -
kshama2001 wrote: »dragon_girl26 wrote: »In addition to all of the great advice above, I would tack on to remember to include things like cooking oils, drinks, condiments, dressings, etc..when you're tracking, as those are things people tend to forget. One tablespoon of olive oil is around 120 calories, so that adds up quickly if you're using more than that, especially several times a day. If you're the kind of person with a regular soda habit, that is also incredibly eye opening adding up those calories too!
I used to care-freely drink a LOT of wine in the 90's, until WW opened up my eyes to those calories
Same here in the early 2000s, only mine was margaritas with friends. We'd go split pitchers at a time in the local Mexican place and eat baskets of chips and salsa. I couldn't figure out how I was gaining so much weight at that time. Also couldn't figure out why I was always broke. It was a mystery. 🤔4 -
@sashabee25 having gone back through your history, I am a bit concerned that you have an unhealthy or distorted view of your body.
You have posted numerous posts about highly restrictive diets, fasting 18h/day, excess exercise, along with disruption to your hormones and cycles. Your stats indicate that your are at the low end of your healthy weight range, so I wonder whether your weight loss goals are appropriate for your age and stage of development.
You have indicated that you're in your late teens, and all those factors tell me that you may want to seek the assistance of a medical professional.
If you are positive that you are overweight, please consider posting a current pic so that some of the seasoned mfp vets can possible weigh in on tips.
I, personally, think you need to let your body have a bit of a break, and let your mind have one from the scale. I am concerned that you're going down a dangerous path in your relationship with food and body. 😔
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Also, the way to build muscle is to do resistance training. HIIT and long distance running are great for cardio fitness, but they’re not going to build muscle. You may see or perceive an increase in strength, but that doesn’t mean an increase in actual muscle tissue.
There are many body weight exercises you can do with videos on YouTube to get started if you’re not in a place with access to a gym. There are resistance bands and dumbbells available as well, with instructional guides if you want to invest in some (relatively) affordable home equipment that won’t take up a lot of space.1 -
Also, the way to build muscle is to do resistance training. HIIT and long distance running are great for cardio fitness, but they’re not going to build muscle. You may see or perceive an increase in strength, but that doesn’t mean an increase in actual muscle tissue.
There are many body weight exercises you can do with videos on YouTube to get started if you’re not in a place with access to a gym. There are resistance bands and dumbbells available as well, with instructional guides if you want to invest in some (relatively) affordable home equipment that won’t take up a lot of space.
I think the op implied that her legs were getting TOO muscular, so she decided to stop lifing and do long distance running in the hopes of shedding some of the "bulk".2 -
KickassAmazon76 wrote: »Also, the way to build muscle is to do resistance training. HIIT and long distance running are great for cardio fitness, but they’re not going to build muscle. You may see or perceive an increase in strength, but that doesn’t mean an increase in actual muscle tissue.
There are many body weight exercises you can do with videos on YouTube to get started if you’re not in a place with access to a gym. There are resistance bands and dumbbells available as well, with instructional guides if you want to invest in some (relatively) affordable home equipment that won’t take up a lot of space.
I think the op implied that her legs were getting TOO muscular, so she decided to stop lifing and do long distance running in the hopes of shedding some of the "bulk".
And what typically bulks woman? Body fat, water retention or perspection. I wish the OP would post stats. Gives more insight to provide better answers.4 -
I just wish women would stop hating on muscular thighs.
Strong, muscular legs are amazing AND functional!8 -
KickassAmazon76 wrote: »I just wish women would stop hating on muscular thighs.
Strong, muscular legs are amazing AND functional!
Agreed! 🏋🏻♀️
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I carry most of my weight in my legs. Due to high stress, I’ve lost a considerable amount of weight, including muscle mass in the past few months. It bugs the *kitten* out of me when my husband tells me how great my legs look right now because I am NOT healthy. And there is no way I’m staying near underweight just because that’s the only time my thighs are slim.
I agree with @KickassAmazon76 and implore you embrace your thick, muscular thighs.2
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