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Losing bodyfat and adding muscle?

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  • Losing bodyfat and adding muscle?



    Ive just started a weight training program, Im wanting some advice in terms of continued fat loss while adding muscle. Ive already lost 30kg eating Primal and still have a bit to go. Im 32.8% Body fat (done with calipers this morning) and hoping to get down to around 20% and change my body composition. Question is do I need to adjust my eating to adding more food in general? Im eating approx 70% fat, 21% protein, 9% carbs at the moment.


    I dont want to eat too much more and find I gain body fat but I dont want to not eat enough for muscle growth. Is it possible to continue to lose body fat while adding muscle? Im a little confused about this..CW says to you have to eat more in order to gain muscle but Im thinking that may not be right since all other CW is wrong. Any advice would be greatly appreciated


  • #2
    1



    It sounds like you are on the right track already. I eat similar percentages and I have lost fat while gaining muscle.


    Just eat until you feel you have eaten enough. Don't 'carb up' or go out of your way to stuff food in. If your body needs a bit more energy, you will just feel like eating more..

    The "Seven Deadly Sins"

    Grains (wheat/rice/oats etc) . . . . . Dairy (milk/yogurt/butter/cheese etc) . . . . . Nightshades (peppers/tomato/eggplant etc)
    Tubers (potato/arrowroot etc) . . . Modernly palatable (cashews/olives etc) . . . Refined foods (salt/sugars etc )
    Legumes (soy/beans/peas etc)

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    • #3
      1



      If your body is new to weight training it will respond really well for your first few months. Use this time to feel things out, your eating already looks fine. Just remember as you gain muscle you may begin to eat a little more, dont sweat it, it will only help not hurt. Dont neglect your strength training..enjoy.

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      • #4
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        Dollface, wow 9% with carbs?! That is amazing.. would you mind posting what you eat in a typical day?

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        • #5
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          Tarlach - Thanks heaps, pleased you are doing similar percentages and it's working for you, hopefully it does for me to, I guess I won't be afraid to add a bit more protein and fat my body tells me to.


          Westernman - Thanks for the encouragement, I'm looking forward to seeing improvements and I do love weights.


          Suz - Yeah it vary's but it's usually around that give or take, I more of less go by hunger and filling up on protein, vegies and plenty of fat. You can check out my blog with one of my latest food diary's http://primaljourney.blogspot.com/20...and-stats.html

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          • #6
            1



            Dollface, I was just wondering (off topic) if your blog has an RSS url. I'm trying to find a way to subscribe to it using bloglines but don't see how... only that blogger "follow" thing (but I don't use blogger so that's inconvenient).

            Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

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            • #7
              1



              First of all, congrats on your weight loss. That is a major accomplishment. In looking at your diet, I doubt that you are eating enough to add any muscle. It is very difficult to simultaneously lose fat and add muscle. Even elite bodybuilders struggle with it.


              Having said that, since you are new to weight training you may experience "newbie" gains and you will definitely see benefits even if you don't add any muscle. It is best to prioritize your goals - is gaining muscle more important than losing fat? If so, then you are not eating anywhere near enough food.

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              • #8
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                Dollface, I checked out your blog and you look fantastic! Great job.

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                • #9
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                  I'd like to see an estimate of your actual protein consumption in grams. 20% might be fine if you're eating 2000 calories a day (100g protein), but if you're eating 1200 calories a day you'd be on the low side for trying to gain muscle.

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                  • #10
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                    Anyone know what IS the right ratio of carbs, protein, and fats for weight loss for women?

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                    • #11
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                      Suz, I had tried to ask that same question but the thing is I don't think it's a RATIO...


                      Eat enough protein for your lean mass, steer clear of the grains and try to keep carbs (from veggies and fruit) low... I aim for under 80g a day... and fill up on fat (I've been around 100g a day) until you're satiated. Eating this way all week, I've been averaging about 1600 calories a day, and I lost 3 pounds this week.


                      Before this I was eating about 1300/day low fat higher carb and not losing any weight. I was also thinking about food constantly...


                      hope that helps, Suz.

                      Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

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                      • #12
                        1



                        @FlyNavyWife: Thanks for the advice. I've been reading up on various articles here on MDA and I haven't found a definitive ratio either. I'm just trying to lose weight but since I'm new to PB I'll report status in a few weeks to see what is actually happening


                        In the past month I've increased my workout quite a bit to include 3 miles of running 6 times a week and have read that intense cardio is probably prohibiting weight loss... will try to go for hikes instead.

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                        • #13
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                          Wow some really great advice and thanks for the compliments too


                          FlyNavyWife - I've tried to add an RSS Feed to the site, if it doesn't work, let me know ok.


                          Conan - I was wondering that, I guess I still want to get rid of the excess fat so I would rather that for now but I guess since I'm doing weight training at least I won't lose any muscle.. here's hoping.


                          Nick - Obviously I haven't adjusted to adding more protein yet since I've just started but I will do. I have been having about 60-80gms protein a day but I will up it as I exercise more. I'm probably eating around 1600 calories a day. I do find that if I eat excess protein I don't lose as easily, I guess I convert it to glucose easily or something because I notice I feel different eg. more hungry and hypo type feeling.

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                          • #14
                            1



                            Awesome! It worked. Thanks so much. Loving your blog.

                            Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

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                            • #15
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                              This is the link to Dollface's feed: http://feeds.feedburner.com/blogspot/MDUF


                              Congratulations Dollface for your achievements and thanks for the useful recipes!

                              Every saint has a past and every sinner has a future. -Oscar Wilde
                              "The power of accurate observation is commonly called cynicism by those who have not got it." -George Bernard Shaw
                              "The trouble with jogging is that the ice falls out of your glass." -Martin Mull

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