A couple questions

madisonsteelex
madisonsteelex Posts: 295
edited October 6 in Fitness and Exercise
I really still have a good amount of fat to lose (I want to lose at least 10 more lbs). I am 5'2" and currently 135 lbs and around 26-27% BF
I want to eventually get my body fat down to 21% and I do HIIT cardio 3 times a week, zumba 3 times a week, and starting strength training(as of two days ago) 3 times a week
I'm starting real strength training, not just baby hand weights. Dead lifts, squats, bench press, etc.
I increased my calories from 1200 to 1400 (to lose 0.8 lbs a week) but I'm still eating at a deficit, eating around 1g of protein per pound of body mass. Can I gain muscle this way? I keep seeing I can't gain at a deficit. But I still want to lose fat.

I'm just not sure how to go about this now that I've lost 30 lbs and am changing my fitness goals.

Replies

  • madisonsteelex
    madisonsteelex Posts: 295
    bump
  • nukie19
    nukie19 Posts: 16
    You will be able to improve your fat to muscle ratio while on a deficit, but you aren't going to really be gaining a lot of muscle as long as you are also trying to lose weight. To build serious muscle, you need EXTRA calories in your diet and to really lose weight, you need FEWER calories in your diet. Your best bet would be to focus on one thing at a time. Maybe get down to your optimal weight and then worry about the muscle and accept the weight gain (in muscle!) that will come with that. Or, focus on the muscle building and see if that gets you where you'd like to be.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    That amount of cardio is going to hinder strength gains. Cut out the HIIT, the zumba 3x per week is plenty.
  • chocolateandvodka
    chocolateandvodka Posts: 1,850 Member
    you have a couple of questions... i only have one...

    are those YOUR abs in your ticker photo??? because holy balls of st peter.... that's some epic abs
  • Acg67
    Acg67 Posts: 12,142 Member
    You prob can gain a small amount of muscle eating in a deficit because you are just starting out
  • screwtop_gangsta
    screwtop_gangsta Posts: 234
    bump
    Did you just "bump" your own sh!7?
  • madisonsteelex
    madisonsteelex Posts: 295
    you have a couple of questions... i only have one...

    are those YOUR abs in your ticker photo??? because holy balls of st peter.... that's some epic abs
    no those are not mine! I wish
    They are there to remind me of where I want to be eventually!

    :)
  • madisonsteelex
    madisonsteelex Posts: 295
    bump
    Did you just "bump" your own sh!7?
    yeah because it was going down, and I wanted people to see the thread so I could get some answers

    settle.
  • madisonsteelex
    madisonsteelex Posts: 295
    You will be able to improve your fat to muscle ratio while on a deficit, but you aren't going to really be gaining a lot of muscle as long as you are also trying to lose weight. To build serious muscle, you need EXTRA calories in your diet and to really lose weight, you need FEWER calories in your diet. Your best bet would be to focus on one thing at a time. Maybe get down to your optimal weight and then worry about the muscle and accept the weight gain (in muscle!) that will come with that. Or, focus on the muscle building and see if that gets you where you'd like to be.

    Thank you! This is exactly what I was considering trying, getting down to my goal then putting my calories up and increasing muscle, while hopefully still lowering fat %
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