Losing Body Fat, But Not Gaining Muscle Mass - Advice?

[bjblackmore]

Hi,

Since January I have managed to lose nearly 2 stone in weight, dropping from about 14st 8lbs (36" waist) down to 12st 12lbs (now a 34" waist). Just as I started my exercise regime I brought some fancy scales, that are meant to be able to measure body fat, muscle mass, water & BMI.

According to my first weigh in, my BF was 21%, and MM was 39%. Now after losing nearly 2 stone, the scales read that my BF is down to 16% (which isn't to bad), however my MM has only increased to 41%. I've been looking around google, and apparently a fit male 'should' have a MM of around 50% (and BF between 14%-17%), with body builders being around 65%.

I was hoping to have increased a bit more muscle mass by now, I certainly feel like I've gained muscle, I can see the tops of my abs now, and my biceps have nearly doubled in size (been doing a lot of bicep curls), but 2% doesn't seem a lot! How can I get my MM to increase? Can the scales be believed?

My exercise regime is:
Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100 bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench press, 100 sit ups.

Is the problem simply that I'm not doing enough weights? Should I be trying to lose body fat as well as gain muscle mass? I read somewhere that you can't do both? What about nutrition, I've been cutting out as much fat as possible, and just eating carbs & protein, i.e. cereal for breakfast, apples & low fat yogurts for snacks, soup for lunch, then something like spaghetti carbonara with chicken or prawns, or chicken breast with grilled vegetables & rice for dinner!

Any advice much appreciated!

Ben

 

[malkore]

Ben,

first, welcome to the site.

I suggest you read some more on the site, especially the stickies in each forum. you'll soon realize taht you can EITHER lose fat OR gain muscle. The small amount of muscle you managed to gain so far is called a 'newbie gain'...because ANY amount of exercise is going to make the body adapt by adding some muscle.

at this stage you need to decide to shed fat, or gain lean mass...they are opposites in terms of how you need to eat. the training side isn't nearly as important, especially for a novice trainee.

 

[davidm_07]

You can't lose fat and gain muscle at the same time.

Try this.. first lose your fat, get it down to about 10% then, if you want, you after you do that then you go for a nice clean bulk, which you can gain muscle mass. Your burning calories when your losing fat and your body needs the calories when your gaining muscle.

so.. if you want a clean bulk, just eat right and you will still be at the same weight just about, you will gain back very little percentage of body fat.

 

[bjblackmore]

Hi Guys,

Thanks for the welcome, and information!

After reading your posts, and the guides under 'New Member Intro' I think I now know how to continue! I think the plan for the moment is to stick to weight loss, and increase my cardio workout, but decrease the weight training, until I get down to 10% BF, I've read through the 'Weight Loss FAQ' & 'Fat Loss Troubleshooting' and they have provided some excellent tips for achieving my aim! I especially like the idea of doing 20 minutes HITT training once or twice a week, which will help to break up the monotonous daily 40min treadmill workout!

One question I have, that the 'Weight Loss FAQ' has raised, is the use of supplements, in the FAQ is says "protein powders like casein (used before bed) would be the one of choice for fat loss", should I be looking at using this? Does it help with weight loss?

After I have reached 10% BF, I think it will be time to start building some muscle mass. I can then cut down on the cardio & put more effort into the weight training, and eat a bit more (protein & carbs)!

I think this sounds like a plan!? Although I was speaking to someone this morning, and they suggested doing the opposite, weight training now, as it will increase my metabolism, which will in turn help burn off body fat! What do you guys think of this approach?

Thanks again for the info!

Ben

 

[marko157]

i agree with davidm 07 i think you should cut down to youre desired weight and then read up some more and go for a clean bulk through the autumn and winter months after which you should have more info on diet etc and a decent workout programme to cut successfully. good luck and welcome.

how tall are you by the way?

 

[bjblackmore]

good luck and welcome.

how tall are you by the way?

Thanks for the support Marko!

I'm 6ft, in old money, 182cm in new! Which according to this chart: puts me right at the edge of 'normal' weight. If I could get down between 11 & 12 stone, I'd be happier!