Building muscle...eat more, run less?

MamaBear05
MamaBear05 Posts: 100 Member
edited October 3 in Health and Weight Loss
I am not sure the right way to frame this question so forgive me if it sounds confusing. I will start with a little background.

About 2 months ago I started my get fit journey. I have never been much above my ideal scale weight so that wasn't an issue. I did have a little more body fat than I liked and have forever been very out of shape cardiovascularly so those were the areas I wanted to work on.

I started of setting my calories at maintenance and I eat back every bit of my exercise calories for the most part. I started the C25K program and recently completed it. I run 3-4 times a week, 3-4 miles each time. I also started doing tabata, HIIT and circuit workouts 3 days a week. My exercises during those workout sessions include truck tire flips, tire pulls, farmer carries with 5 gallon jugs of water, pullups, pushups, burpees, mountain climbers, suicides, sumo squats...and a few other things here and there.

I have lost about 7-8 pounds in the last 2 months. I was not looking to do this but I am not that concerned about scale weight. My body (especially my legs) have completely transformed. Unfortunately they are becoming a little thinner than I want. I still want some cushy curves. About 3 years ago I was heavy into weight lifting (no cardio). I consumed a lot of protein and became pretty strong. I used to say I could lift a house but couldn't run 10 feet without thinking I was going to die. Unfortunately the extra fat I had on my legs covered my strong muscles.

I want to get back some of the muscle mass and strength. I am planning to add at least 2 days per week of lifting.

So my question is, since I am already eating at maintenance (well, that may not be completely accurate since I seem to still be losing pounds) do I set my calorie goals to gain and then make most of those extra calories protein? Would setting it to even .5lbs gain per week really be setting me up to gain back too much fat or could it be muscle if I consume enough protein and lift heavy enough?

Also, do I cut down on the running? Maybe twice a week instead of 3-4? I really would like to continue the interval training I do as those have definitely made me stronger. They just aren't giving me mass.

Oh, if it makes any difference I am 35 years old, female.

Thanks for any suggestions.

Replies

  • t2hatcher
    t2hatcher Posts: 1
    My trainer told me in order to build muscle you need to drink at least half your body weight in ounces of water, and not to go by fitnesspal for protein. My fitnesspal told me to reach 45 protein but she told me to get at least 60 but not to exceed 80. I don't think it is necessary to give up the running, just adding more weights and eating protein right after a workout.
  • MamaBear05
    MamaBear05 Posts: 100 Member
    I have my protein level on MFP set pretty high but was just looking at my diary and I have been doing a terrible job of getting anywhere close to it. (Paying no attention to the past several days because I had a terrible stomach virus and ate very very little of anything).

    Maybe I need to start there. Making sure I am getting enough protein and adding in the weight training. Maybe adding the protein shake after the workout as my added calories on the days I do lift.
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