Fat - Muscle - Weight Loss????????

[Bluesman52]

Hi Folks,
I have been "dieting/working out" since June 6th of this year. I am 5'4" and was 165 pounds of fat and since then I have lost 27 pounds. I am off all pressure pills and cholesterol meds because of this accomplishment, BUT, I have questions. stomach is still "big" and out of proportion with the rest of me. Should I have worked out harder when over-weight to convert fat to muscle, or did I do the right thing and lose weight first? I want to get abs back but afraid to drop any more weight. I eat a low-carb diet and drink 100% whey shakes each day after working out with the total gym and light weights. I also power walk 3 miles a day. What is a good approach from here...I hear that muscle is heavier than fat, so if I continue to work out will I gain weight??? I am confused about BMI and weight also. Any advice would be Great!
Thanks
Joe

[gympamela]

Are you doing cardio? Strength training heavy? If you want to lose the gut, you need to rethink your diet. Are you doing high protein and high fat? Get some leafy greens in there daily and other veggies.
Good job so far!

[Bluesman52]

Are you doing cardio? Strength training heavy? If you want to lose the gut, you need to rethink your diet. Are you doing high protein and high fat? Get some leafy greens in there daily and other veggies.
Good job so far!

Thanks for the reply! I am doing cardio with running in place and treadmill, but working out with light weight for muscle tone. I don't want to get "BIG"
diet is all high protein and very little fat due to cholesterol levels. I have gotten that all under control WITHOUT meds A basic diet for me would be 2 poached eggs, no bread, and a protein shake for breakfast. I have just started to slowly add carbs back into the diet so a basic lunch would be turkey or lean roast beef(4 ounces), on a slice of whole grain toast with lettuce.
Dinner is usually a salad with apple cider vinegar and a bit of good olive oil, a 4 ounce chicken breast grilled, and maybe spinach. I have all but given up pasta and rice and things I love. If I get a sweet tooth I eat sugar free jello.

So, with that said - Increase cardio? More situps?? More fruits and veg???

[gympamela]

Honestly unless you are lifting like a bodybuilder you aren't going to get big. I would suggest upping the weights and doing more compound movements (think burpees, pushups, lunges, squats, etc) and also, it looks like your calories are very low. Do you know what you get a day for cals, and what your macronutrient breakdowns are?
Every human needs fat- you should be getting it from good sources like fish and avacados. Do you like salmon or tilapia or mahi mahi?? You can also supplement with a fish oil cap in the morning and at night.

[Bluesman52]

Honestly unless you are lifting like a bodybuilder you aren't going to get big. I would suggest upping the weights and doing more compound movements (think burpees, pushups, lunges, squats, etc) and also, it looks like your calories are very low. Do you know what you get a day for cals, and what your macronutrient breakdowns are?
Every human needs fat- you should be getting it from good sources like fish and avacados. Do you like salmon or tilapia or mahi mahi?? You can also supplement with a fish oil cap in the morning and at night.

OK, forgot to mention I do take Fish Oil caps and eat salmon, and I also add flax seed to protein shake if that matters - I was just giving an example of a typical day in eating routine
calorie intake is extremely low. Probably less than 1000 daily, but it is all protein. I guess that's not a good idea either. maybe more balanced?
I don't know what the macronutrient breakdown is. I have no problem upping the weights and changing up exercises. That's exactly what I need to know and I thank you!
I am at the weight I want to be, but as I understand, if I do in fact increase muscle, weight can also increase, but it would be a more proportioned weight gain rather than just being over suggested weight. Does that make sense?

[gympamela]

For every pound of muscle you put on, your body burns an additional 500 calories a day! Also you NEED to up your calories. For a man at your weight you need to take in more food. You may be in stasis with weight loss and toning because your body is just starving!!!

[musculArgirl2]

For every pound of muscle you put on, your body burns an additional 500 calories a day

I could be wrong but i don't think that is accurate. I think it is an additonal 50 calories.

[Bluesman52]

For every pound of muscle you put on, your body burns an additional 500 calories a day! Also you NEED to up your calories. For a man at your weight you need to take in more food. You may be in stasis with weight loss and toning because your body is just starving!!!

That's exactly why I am asking these questions. I had no clue that you burn 500 calories as you add muscle. I am basically burning more than I am eating!!!

OK - So I got the weight off, now it is time to REALLY get in shape. I appreciate everything you have told me - It's going to be tough, but worth it!

Thanks!

[Bluesman52]

For every pound of muscle you put on, your body burns an additional 500 calories a day

I could be wrong but i don't think that is accurate. I think it is an additonal 50 calories.

I just checked and you are right - 50 calories for each pound of muscle - so what do I do? Increase calories with what - I have to remain on a low fat, no sugar and no carb diet per Dr. instructions.

I am eating until I feel full. I am lost

[musculArgirl2]

I wish i could help but i'm pretty lost myself doing this stuff. the moderator boss man posts in the evening usually and hopefully he will respond with some helpful advice.

[Bluesman52]

I wish i could help but i'm pretty lost myself doing this stuff. the moderator boss man posts in the evening usually and hopefully he will respond with some helpful advice.

Thanks a bunch - I'll get there - I'll keep reading the posts and find the right direction!

[gympamela]

Whoops! Typo, Im sorry!! Yes, 50 calories is correct LOL!!!!

[gympamela]

I would definitely start doing more plyometric/compound type exercises. It will help. Think P90X stuff.

[Boss Man]

1lb of muscle does indeed help to burn an extra 45-50 calories.

You actually need to eat more, or you're in danger of a possible deficiency in one or more micronutrients.

Men need around 2,000 calories a day, for sedentary activity, so including the activity you're doing, another 300-400 would be preferable on top of that so there's some surplus to burn, otherwise you'll either stall on the weight loss, if your body assumes you're starving it a bit, or you could burn muscle and burning muscle could potentially affect calorie burning, by potentially stimulating the opposite effect to the one described earlier, which would just create a more negative muscle to Fat ratio.

You would be wise to add meals into the spaces between your main meals, so I'd be looking at a Brunch kind of thing adn an afternoon and evening Brunch kind of thing.

This could include Sandwiches, Low Fat Cheese, a portion of Peanuts, a small amount of Chicken and Nuts, with maybe something like a Satsuma, or some other low Carb fruit, Nut Yoghurt etc.

I would consider upping the weight yes, otherwise progress might stagnate a little, if you just continue to use the same weight all the time.

Also by increasing your calories on a daily basis, to be more sufficient in the long term, you would be increasing your potential for calorie burn doing a bit more which again could be useful in helping to burn fat.

Bearing in mind you might be at risk of putting a little fat on initially, as our body would be used to what you're eating and might deem the added calories as excess and sutibable for converting to Fat.

So having extra caloric burn from your workouts would help, but if this happens, it should with any luck only happen a bit, as the body adjusts to the new intake and then is able to work in hopefully a more beneficial way for you in the long-term.

[Bluesman52]

Thanks Bossman!!! You put this is a new perspective for me. I have been totally NOT eating breads except for one slice a day, and I gave up favorite food, Pasta.
Maybe I could do a more balanced thing without depriving myself. I have been noticing really bad joint pain in knees and toes and low back - I hope I am not overdoing the protein shake???

Well thank to all for your advice - I will check back when I get on a new scheme. South beach Diet was great to get the pounds off, now it is time to get healthy and fit!