Lost weight now need help building/define

[popeyewhite]

usn90 said:

Lost fat gain muscle Simultaneously.

At 2000 cals he should have the loss side covered, but how is the gain lean mass covered if he’s eating in a deficit? Just say for arguments sake that 2000cal is stacked full or protein, it’s still a deficit?

Muscular hypertrophy is a process that requires muscle fibre to be broken down and rebuilt by restoring nitrogen balance. As long as protein is present in sufficient amounts this process will occur. It doesn't really matter what the calorie surfeit/deficit is, though you'll be weaker and have less energy for your workout if your cals are too low... .

[usn90]

popeyewhite said:

Muscular hypertrophy is a process that requires muscle fibre to be broken down and rebuilt by restoring nitrogen balance. As long as protein is present in sufficient amounts this process will occur. It doesn't really matter what the calorie surfeit/deficit is, though you'll be weaker and have less energy for your workout if your cals are too low... .

I see, so it appears to a case of misinformation spreading, as when it came to losing weight I was told you must eat low carbs, low fat, low sugar when in actual fact all that really mattered was the calories, health aside that is.

[gangzoom]

usn90 said:

I see, so it appears to a case of misinformation spreading, as when it came to losing weight I was told you must eat low carbs, low fat, low sugar when in actual fact all that really mattered was the calories, health aside that is.

See the posts on the 'weight loss thread'. I'm 100% certain and proof you can drop weight/fat and gain muscle at the same time. There is also zero need for crazy diets, cutting out sugar/carbs etc, the biggest and hardest job is getting the mind set and taking accountability seriously.

Weight loss isn't achieved through dieting as much as having a £10k pedal bike doesn't make you a professional cyclist. It's getting a clear mind set on your aim, why you are doing it, and taking accountability seriously when things aren't going the right way.

Am currently doing 20-30 dumbbell workouts everyday whilst probably still in a calories deficit, but I love my wine/carbs/sugar, and its me who ultimately decides what I put in my gob and how fat I get.

Edited by gangzoom on Saturday 9th July 05:53

[Ben-imhe8]

So just under 2 weeks since I began, I’ve had a weigh in this morning and I’ve gained 3.5lbs, I can certainly feel a difference in some muscles, from looking on the internet it should be impossible to gain more than a pound a week in muscle, therefore it’s safe to assume I’m gaining in fat also, which is a little alarming as my aim is to lose it aswell as gain the muscle, besides I am in a calorie deficit so I’m a little confused, unless you can gain more muscle mass in the early stages than the 1lb a week stat suggests?

Here is my nutrients log, does anything stand out as wrong, I’m drinking 1.5 litres a day of water, plus than whatever I gain from food.

1
Cal 1650
Protein 102g
Carb 220g
Fat 33g
Sat fat 18g
Sugar 54g

2
Cal 1985
Protein 116g
Carb. 252g
Fat. 49g
Sat fat 23g
Sugar 54g

3
Cal 1787
Protein 92g
Carb 243g
Fat. 42g
Sat fat 18g
Sugar 61g

4
Cal 2024
Protein 117g
Carb 234g
Fat 65g
Sat fat 31g
Sugar 83g

5
Cal 1802
Protein 145g
Carb. 168g
Fat. 61g
Sat fat 32g
Sugar 82g

6
Cal 2100
Protein 141g
Carb. 187g
Fat. 87g
Sat fat 38g
Sugar 93g

7
Cal 1959
Protein 154g
Carb. 193g
Fat. 64g
Sat fat 25g
Sugar 78g

8
Cal 2053
Protein 147g
Carb. 233 g
Fat. 61g
Sat fat 27g
Sugar 68g

9
Cal 2010
Protein 189g
Carb. 218g
Fat. 45g
Sat fat 21g
Sugar 53g

10
Cal 1987
Protein 189g
Carb. 194g
Fat. 53g
Sat fat 22g
Sugar 45

[MC Bodge]

You have not put on 3.5lb of muscle.

Weight fluctuates anyway due to your water content.

Don't obsess over this, it is not sustainable, unless you are quite unusual.

Just keep doing the right things -you know what they are- and make them a habit.

You will become leaner, stronger, with improved endurance and body mechanics.

Putting on *significant* muscle mass is something quite specific and you may or may not find that you don't want or need to go down that route if it. doesnt fit with your other activities.

Change doesn't happen overnight, your body reflects your long-term lifestyle and diet, but weighing your food and counting calories is not required.

MC Bodge said:

It need not be complicated.

If not conditioned at all from a young age, you need to ease into it gently.


Do a mixture of:

Intense "circuit training" -local gym classes or boxing club

Heavier resistance training, incorporating balance and control.

Walking/running of different intensities and a variety of terrain.

Maybe swim and/or cycle

Try playing sports

Eat meat, plenty of veg, nuts and some fruit. Go easy on the stodge.

Don't snack on cakes or biscuits.

Counting calories is not necessary

Stick at it. It takes time


You will become "fit" and more physically capable. Being "big" is not the only aspect.

Discover what you enjoy, do them and your body will adapt to those activities.

(personally, doing only barbell power lifting exercises would bore me)

Edited by MC Bodge on Saturday 9th July 10:20

[Ben-imhe8]

Yeah like I said I didn’t think I put that much muscle on, just a little alarmed incase it’s fat!

In any case I will continue how I have been for another couple of weeks so that I have Will have had a month to see what’s what, unless there’s something someone can see as being detrimental to my target in my nutrients.

Like I said I’m not after the muscle competition look, just want to lose some more fat and the schoolboy body I currently have

[MC Bodge]

Ben-imhe8 said:

Yeah like I said I didn’t think I put that much muscle on, just a little alarmed incase it’s fat!

In any case I will continue how I have been for another couple of weeks so that I have Will have had a month to see what’s what, unless there’s something someone can see as being detrimental to my target in my nutrients

It takes time.

"Couch to lean fitness" takes more than a month, it's a lifelong quest.

It's not about micro managing food consumption over a week.

NB. I went a Chinese meal a few years ago and my weight rose by 4lbs, dropping back over a few days. I've not eaten Chinese since.

[V8covin]

Ben-imhe8 said:

Yeah like I said I didn’t think I put that much muscle on, just a little alarmed incase it’s fat!

In any case I will continue how I have been for another couple of weeks so that I have Will have had a month to see what’s what, unless there’s something someone can see as being detrimental to my target in my nutrients.

Like I said I’m not after the muscle competition look, just want to lose some more fat and the schoolboy body I currently have

Even if you wanted to you won't get a bodybuilder physique in a few weeks or even a few months.
Don't worry about your weight,the mirror and how your clothes fit is a better quide

[popeyewhite]

Ben-imhe8 said:

So just under 2 weeks since I began, I’ve had a weigh in this morning and I’ve gained 3.5lbs,

Your muscles are storing more energy (glycogen), glycogen attracts water. It will stabilise.

MC Bodge said:

NB. I went a Chinese meal a few years ago and my weight rose by 4lbs, dropping back over a few days. I've not eaten Chinese since.

Salt is the culprit here. Chinese food is notorious for its high salt content, but salt attracts water... .

I love black bean sauce but there's a ton of salt in it. Once a month treat.

[MC Bodge]

V8covin said:

Even if you wanted to you won't get a bodybuilder physique in a few weeks or even a few months.
Don't worry about your weight,the mirror and how your clothes fit is a better quide

Exactly, and physical performance.

[272BHP]

MC Bodge said:

Exactly, and physical performance.

Indeed. In my view physical performance should pretty much override everything.

It is unlikely you will find someone in bad shape who can run a decent mile time (for them) and do an easy 10 strict pull ups on a whim.

Get the body to perform and general good health and aesthetics will follow.

[Ben-imhe8]

popeyewhite said:

Ben-imhe8 said:

So just under 2 weeks since I began, I’ve had a weigh in this morning and I’ve gained 3.5lbs,

Your muscles are storing more energy (glycogen), glycogen attracts water. It will stabilise.

MC Bodge said:

NB. I went a Chinese meal a few years ago and my weight rose by 4lbs, dropping back over a few days. I've not eaten Chinese since.

Salt is the culprit here. Chinese food is notorious for its high salt content, but salt attracts water... .

I love black bean sauce but there's a ton of salt in it. Once a month treat.

So is this because I’ve recently started lifting weights, or will this glycogen water retention happen medium-long term also?

Interesting what you say about salt, as the last few days I’ve had salt + pepper chicken with rice