Lifters? I lost the fat...now ready to gain muscle
Jennifer0878
Posts: 94 Member
I *finally* reached my goal weight today. (Yippee!!) Now, I want to focus on building muscle. I have read The New Rules of Lifting For Women and am currently working on that program. I love it and am excited about it, so I don't want any new routines. I've been told that I need to eat excess calories to help build muscle. I understand that my weight will go up once I start to gain muscle (which takes a long time), but I'm terrified to up my calories. I don't want to gain any fat....just muscle.
Any lifters out there have any advice? I already know that I need to keep my eating as clean as possible (and today's food choices have been wretched), but what else do I need to do? I have my macros set at 40/30/30. Again, I'm TERRIFIED to up my calories. I guess I'm just looking for some experienced people to chime in. Thanks in advance! :flowerforyou:
Any lifters out there have any advice? I already know that I need to keep my eating as clean as possible (and today's food choices have been wretched), but what else do I need to do? I have my macros set at 40/30/30. Again, I'm TERRIFIED to up my calories. I guess I'm just looking for some experienced people to chime in. Thanks in advance! :flowerforyou:
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Replies
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Not sure what to say, you're just going to have to get over it if you want to gain muscle.0
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Take it slow and be patient. Rather than using some calculator to tell you how many cals you need. Add 200 calories for a week or two and watch results. If things do not change bump up a bit more. Don't be in a hurry to add mass, go slow and keep the fat off.
Oh, congrats on reaching your goal. Keep up the great work.0 -
Eat a lot of low fat protein....chicken, tuna, etc.0
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Not sure what to say, you're just going to have to get over it if you want to gain muscle.
Yep basically this, losing weight is easy, its gaining LBM that is hard.0 -
Take the plunge. You gain fat when you gain muscle, just like you lose muscle when you lose fat. Its apart of the territory. BUT you shouldn't be afraid. The results are definitely worthwile. I'm about 10 lbs heavier than my lowest weight (before I start new rules of lifting) but I have more strength, definition, and wear the EXACT same size. Now I"m working on cutting down my body fat percentage.0
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Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.0 -
I agree with upping your calories 150-200 per day of mostly PROTEIN. When I started lifting and training, my weight loss slowed significantly, but I lost a size and I lost inches. It sounds cliche but its absolutely true. Its disheartening to not see the scale move or see it move UP - but if you clothes fit the same way, or you start losing inches, you are doing the right thing.0
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You'll gain some fat. However, since you are also building muscle, the fat will seem to appear in the right places because your muscle will lift and sculpt your body.0
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I guess I should have clarified....I have been lifting while I was losing weight. I don't need/want to lose any more weight, but I would like to be a little stronger.
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Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
Exactly! Instead of trying to get "skinny fat" first, then gaining the muscle...you're better off lifting right away and doing cardio to reshape your body and tighten up.0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
Yep, plus you'll build some strength and don't have to start from square one when you start building muscle.0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
Very true, i look my best at 10%bf but i make the most progress at ~16%0 -
Yep, like others have said - the calories that you DO add back, make it all from protein sources. Good luck and congrats! 0
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i love NROLFW (stage 4 right now)!!!! I have gained about 5 lbs since starting BUT i'm down 4% body fat and 2 pants sizes (dont remember the inches off hand). I look SMALLER.
I freaked out when starting the program because I didnt know how much i needed to eat. My body eventually told me that around 1700 net is good while lifting so i try to stick around there. I zig-zag my calories (more on lifting or running days, less on rest days) but i dont really count calories anymore...i just eat when i'm hungry. See how you feel for a week or so at a certain amount then adjust accordingly. Never weigh in the day after lifting---the scale will be mean.
Other than that, clean food is best (I follow the paleo/primal diet). Protein is very important...i eat about 35% protein, 30% carbs (less if possible...no more than 150 g a day max) and 35% fat (fat is not bad for you if you eat good oils like olive, coconut, etc and nuts, avocados, etc.)
Good luck!
my stage 1 comparison pics: http://www.myfitnesspal.com/blog/AggieCass09/view/nrolfw-stage-1-update-155240
the scale lies: http://www.myfitnesspal.com/blog/AggieCass09/view/proof-the-scale-lies-150448
what free-ed me from eating too little: http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ <-- she also eats paleo0 -
add new exercises and increase the weight you're using. As for calories, feel free to add more to what you're currently doing. Just remember where you're getting the calories is more important than the number of calories. As someone already said, lean proteins are your friend0
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Congrats on hitting your weight goal!
All I can say is get over the fear. For most of us mere mortals it is almost inevitable to put on some fat while bulking. Who cares? We know how to lose weight. That's the easy part. Just bulk for a while, then dip back into calorie deficit. No big deal.
Make sure you get around 1g of protein per lb of body weight, and somewhere around .35-.5g of fat. Fill in the rest however you like. These are ballpark numbers. Don't obsess over it.0 -
Go to: http://www.myfitnesspal.com/topics/show/449570-mfp-mythbusters-losing-weight-fast-exercise-calories-girl
I hope the link works...0 -
This article explains your options
http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html0 -
I am starting New Rules on Monday...make a group???0
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Eat a lot of low fat protein....chicken, tuna, etc.
WTG OP! Congrats! ^^That won't make a diff. (the fat content that is). Excess is excess and excess is stored as fat. I'm not saying to eat a greasy burger lol but eating low fat protein ie lean meats will not prevent one from gaining some fat while bulking. While building muscle one will have to gain some fat too. I would suggest that you have some fun with the bodybuilder.com website it is a great source of info! I understand your fear. I bulk and cut in short phases as opposed to 3-4 month phases and it's worked well for me. It's taken a LOT longer but that is OK with me because I'm not in a race to the finish. Anyhow, good luck!0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
help me with this idea because i am racking my brain!! i read alot on it but im still confused...i have 25 pounds to lose and i think that i need to lift but....
1. i dont want my weight loss to stall (scared of this dont know if it will happen)
2. I dont know where to begin (it seems NROLFW would be best but it seems to aim toward those who dont have fat to lose, so i think anyway from reading on forums)
3. will it help with my loss if im not gaining muscle...aka...whats the point?
those are my questions and fears...these are the reasons that i have decided to wait until i lose the fat b4 training..if im 100% off and u can help me feel better about lifting while losing please do!!!0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
help me with this idea because i am racking my brain!! i read alot on it but im still confused...i have 25 pounds to lose and i think that i need to lift but....
1. i dont want my weight loss to stall (scared of this dont know if it will happen)
2. I dont know where to begin (it seems NROLFW would be best but it seems to aim toward those who dont have fat to lose, so i think anyway from reading on forums)
3. will it help with my loss if im not gaining muscle...aka...whats the point?
those are my questions and fears...these are the reasons that i have decided to wait until i lose the fat b4 training..if im 100% off and u can help me feel better about lifting while losing please do!!!
1. eat at a caloric deficit and you will continue to lose weight
2. NROLFW is a fine place to start. Frankly, if you're a complete beginner you can start with ANYTHING and benefit from it. The key is to lift at or close to your limit. Somewhere in the 5-8 rep range. If you can do more than that on your last working set then you're lifting too light
3. The point is to PRESERVE the muscle you do have. If you lose muscle mass during your weight loss, you will come out with a slower metabolism which will make it harder to keep the weight off.0 -
I am starting New Rules on Monday...make a group???
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w0 -
Make sure you get around 1g of protein per lb of body weight, and somewhere around .35-.5g of fat. Fill in the rest however you like. These are ballpark numbers. Don't obsess over it.
This and follow the advice in the book regarding calories. Did you see the nifty spreadsheet for calculating your calories? It's posted in the group.0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
help me with this idea because i am racking my brain!! i read alot on it but im still confused...i have 25 pounds to lose and i think that i need to lift but....
1. i dont want my weight loss to stall (scared of this dont know if it will happen)
2. I dont know where to begin (it seems NROLFW would be best but it seems to aim toward those who dont have fat to lose, so i think anyway from reading on forums)
3. will it help with my loss if im not gaining muscle...aka...whats the point?
those are my questions and fears...these are the reasons that i have decided to wait until i lose the fat b4 training..if im 100% off and u can help me feel better about lifting while losing please do!!!
If your not eating a surplus you will not build muscle. It also takes time, a lot of time. Lifting while losing weight ; you will improve the way your existing muscle looks and behaves. When you are in a deficit and you are exercising you are not only losing fat you are losing muscle as well. Strength training will prevent you from losing large amounts of muscle. Muscle burns more calories at rest so having muscle helps with weight loss. NROLFW is a great place to start so is bodybuilder.com
Hope that helps some 0 -
Great congrats on hitting your goal weight.
But I wish people didn't wait until they lowered their weight to start lifting. They could have used some of their fat stores while lifting.
help me with this idea because i am racking my brain!! i read alot on it but im still confused...i have 25 pounds to lose and i think that i need to lift but....
1. i dont want my weight loss to stall (scared of this dont know if it will happen)
2. I dont know where to begin (it seems NROLFW would be best but it seems to aim toward those who dont have fat to lose, so i think anyway from reading on forums)
3. will it help with my loss if im not gaining muscle...aka...whats the point?
those are my questions and fears...these are the reasons that i have decided to wait until i lose the fat b4 training..if im 100% off and u can help me feel better about lifting while losing please do!!!
1. eat at a caloric deficit and you will continue to lose weight
2. NROLFW is a fine place to start. Frankly, if you're a complete beginner you can start with ANYTHING and benefit from it. The key is to lift at or close to your limit. Somewhere in the 5-8 rep range. If you can do more than that on your last working set then you're lifting too light
3. The point is to PRESERVE the muscle you do have. If you lose muscle mass during your weight loss, you will come out with a slower metabolism which will make it harder to keep the weight off.
my mind is continously going back to "start lifting now" so maybe i should...i keep reading on it....i think im going to order the book and begin....just nervous but i think its time.0 -
Concentrate on waist reduction and bodyfat reduction0
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my mind is continously going back to "start lifting now" so maybe i should...i keep reading on it....i think im going to order the book and begin....just nervous but i think its time.
Good move! You can do it!0 -
Here are some universal truths about gaining muscle - although I'm sure someone will disagree with me directly:
- You'll need to get over the scale number.
- You can't gain muscle without gaining weight.
- You can't gain significant muscle in a caloric deficit.
- When gaining muscle, you'll gain some amount of fat.
- You can limit the amount of fat you gain by eating clean.
- If you shy away from the caloric surplus, you'll risk not getting the best growth results from your lifting.
- To find the right surplus you'll first need to find out your maintenance number. Ignoring the estimates on MFP, find YOUR maintenance level.
- Well timed nutrition and supplementation will go a long way.
Think of it in cyclic terms. You're either in a growth phase (bulk) - eating a surplus, lifting to grow - or a fat loss phase (cut) - eating a deficit, lifting to maintain muscle and to ensure as much of the weight loss as possible is fat loss. Try not to half do it and jump between the two. If you're bulking, commit to it for a period - say, 3 months - and embrace the extra weight, accepting that some of it will be fat. Then cut for as long as it takes to get your BF down to where you want it. Lather, rinse, repeat until happy with your muscle mass and/or body shape.
It's really a game of holding your nerve as the scale number grows and having confidence in your training and nutrition that the weight is going on the right places.
Feel free to add me if you like. I'm on the same journey
Jay0 -
I *finally* reached my goal weight today. (Yippee!!) Now, I want to focus on building muscle. I have read The New Rules of Lifting For Women and am currently working on that program. I love it and am excited about it, so I don't want any new routines. I've been told that I need to eat excess calories to help build muscle. I understand that my weight will go up once I start to gain muscle (which takes a long time), but I'm terrified to up my calories. I don't want to gain any fat....just muscle.
Any lifters out there have any advice? I already know that I need to keep my eating as clean as possible (and today's food choices have been wretched), but what else do I need to do? I have my macros set at 40/30/30. Again, I'm TERRIFIED to up my calories. I guess I'm just looking for some experienced people to chime in. Thanks in advance! :flowerforyou:
I'd start with the lifting routine and increase the protein as a way as upping the calories a bit. I wouldn't go nuts about upping the calories too much. You can't just gain muscle though. some fat has to come with it,0
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