I suggest not over thinking things. There are a few simple truths. To lose fat (weight) we must have a deficit in calories over what our baseline is. To gain weight (muscle) you must have an excess of calories.
They key is to train hard so your body must use the extra calories for repair and growth instead of simply storing the calories in the form of fat. The adjustment you make should be very small. 500 calories a day spaced out over 5 meals in only 100 calories a meal.
Now, I suggest simply using the visual method to determine progress. Add a slight amount of calories to each meal and train with both cardio and strength training. Watch yourself. If you are gaining muscle mass, continue on the approach for as long as you see progress. If you are not gaining muscle, bump it up slightly. If you see too much fat, cut it back slightly or up your training a bit.
Train smart, but keep it simple!
I agree with a lot that was said.
A positive energy balance is required to put on lean mass. In order to get enough calories, it would be best to include carbohydrates, along with fats and protein.
Carbs don’t make you fat. That is purely ridiculous and meta analysis of controlled studies show us that carbs does cause fat gain, it’s caloric intake.
Just understand if you want to put lean mass on, you do have to increase calories but you also have to do resistance training and train your muscles in order for them to grow.
And yes, you typically will gain a slight amount of fat when trying to put on lean mass.
But adding caloric dense, whole food carbs such as sweet potatoes and brown rice will help you achieve this mass gain. Try to add other whole food caloric dense foods such as avocado, nuts, and trail mix to help you gain more calories. Adding peanut butter to a protein shake is always a good idea too.
Best of luck!
1- Get to know your body composition. Body fat vs. lean muscle mass.
2- Each pound of lean muscle mass burnes more calories at rest, than non-lean muscle mass.
3- Increased work load = the need to rebuild your muscles, so choosing good food options is key to success.
4- Last but not least, everyone is different. Experiment and see what works for you.
Continue to eat well, and and good luck!
Hello Greg Bush,
Congratulations; keep up the great work.
Calories give us energy, do not be afraid of them, be picky to eat healthy calories. That way you have energy to do the heavy lifting required to build muscle which in turn will burn more calories.
Yes, you may keep doing HIIT; on a day other than weight training is great.
We do not count calories, we follow a healthy lifestyle and the body finds its homeostasis.
Agreed, a personal trainer and registered dietitian would be very helpful to get you through this.
Natalie aka NAPS 2 B Fit.
You will need to add weight lifting into your program. As Sue mentioned, heavier lifting will promote muscle building. You can do HIIT a couple days/week and then add some heavier lifting 2 more days into your weekly routine. Without knowing anymore information about you it’s almost impossible to give you specific answers. Get with a nutritionist or a dietitian and let him/her work on your diet to help you with your goals. I would also suggest to get with a certified Personal Trainer to help you with a more specific and individualized exercise program. All you are going to get from this forum are generalized answers. Hiring a trainer even for a few sessions could make all the difference.