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Tyri0n
Phoenix
 Joined: Nov 25, 2012
Age: 26
Posts: 655
Location: Austin, TX
|  Posted: Tue Feb 12, 2013 10:42 am?? ?Post subject: Which BMI to switch focus from weight loss to muscle gain? |  |
| | I used to be on the verge of obese (6'2, 240), but I have lost 55 pounds in six months, from a combination of running, high levels of Vitamin D, and skipping meals.
I would like to focus on gaining muscle eventually. I gain muscle pretty easily. I'm wondering at what point one should switch from focusing on weight loss to muscle gain.
I currently have a BMI of 25. Since this is the upper range of "normal," should I switch focus now, or wait?
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| | Back to top | | answeraspergers
Phoenix
 Joined: Nov 12, 2012
Posts: 769
Location: uk
| | Posted: Tue Feb 12, 2013 10:45 am?? ?Post subject: | |
| | Ignore BMI
You have done wonderful to lose that much
We are the same height and I'm a lean, trim, 14 stone.
Body Fat is 10-15% and abs looks great.
Its time to get lifting.
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| | Back to top | | kx250rider
Educated Musclehead
 Joined: May 16, 2010
Posts: 1799
Location: Dallas, TX and Ventura County, CA
| | Posted: Tue Feb 12, 2013 10:57 am?? ?Post subject: | |
| | I would recommend on starting to build muscle now, as the more lean muscle tissue you build, the more fat that will burn. And GOOD WORK losing that much weight that fast!
BMI is flawed math, and should be abandoned. By using BMI, I am "too fat" at age 45 and just under 6' tall and around 185 lbs. BUT.... My body fat is 4.8%, which is leaner than an olympic runner. If it says I'm "too fat" and there is so little fat that you can see veins on my abs, that's proof of BMI being a joke.
Charles |
| | Back to top | | Tyri0n
Phoenix
Joined: Nov 25, 2012
Age: 26
Posts: 655
Location: Austin, TX
| | | Back to top | | answeraspergers
Phoenix
Joined: Nov 12, 2012
Posts: 769
Location: uk
| | | Back to top | | starryeyedvoyager
Phoenix
 Joined: Apr 26, 2011
Age: 26
Posts: 901
Location: Berlin, Germany
| | Posted: Tue Feb 12, 2013 1:30 pm?? ?Post subject: | |
| I've made quite a dramatic change in my overall physique (actually documented on these boards ^^), going from flat-out obese to now being quite buff, and from what I've gathered, there is no "right way" to do it. I am with Charles on this one, bodyweight exercises as well as moving iron is quite more benifitial to losing weight than any cardio workout. My approach was, to wrap it up in a metaphor "Tearing down the house and building a new one on a clean foundation". I went down to very low weight (on the edge of being underweight if you wanna bring in BMI), and build my physique up from there. While there's a little more to it than this, I'd like you to consider that losing tremendous amounts of bodyfast AND bulking up on muscle are two concepts mutually exclusive to one another. If you want to get your body to use its fat depots, you gotta stay below your daily energy requirement with what you eat. Whether you do that by increasing your requirement, eating less or a combination of the two is up to you. If you want to build muscle, you gotta eat at least your requirement. Afer all, where's the additional mass gonna come from if not from enough intake. Of course, you can become physically stronger, build good overall muscle and lose weight at the same time, no question, but for me, it worked tremendously to tackle these things one at a time.
If you are the type that definitely wants visible abs, you'll have an easier time doing it by losing bodyfat. They start to show around 12% bodyfat and get very visible at around 8 (this is where I am at the moment), and it is definitely easier to lose bodyfat than building up comparable amounts of muscle.
So, short answer to wether you should start now or wait: It depends on what you want. What are your overall goals? |
| | Back to top | | 1000Knives
What Would Brian Boitano Do?
 Joined: Jul 09, 2011
Age: 21
Posts: 3998
Location: CT, USA
| | Posted: Tue Feb 12, 2013 2:50 pm?? ?Post subject: | |
| | In my case I wish I cut my bodyfat a tad more before starting lifting. I was at 17-20% bodyfat and 180lbs before starting lifting, and after was 195 at the same bodyfat. So now I'm 185 (last check) and trying to get down to 170 or so. I gained about 10lbs lean mass total, not really training for mass at all but central nervous system gains.
So here's your issue, assuming you were fat before, you probably had at least some muscle mass just from overfeeding, sumo wrestlers for example technically have some of the most "lean mass" out of all athletes, and they don't even lift. When you cut weight, especially doing it really fast, you lose muscle mass. So lifting is a good thing to do as part of a exercise program to prevent it.
What I'd say is do stuff fairly submaximal (maybe like 60% of 1rm on compound lifts) so the body doesn't have to take in a lot of calories to do the lifts. My experience it was really hard working in the "strength" rep range (like 1-3 reps) and trying to lose weight as I'd be so hungry all the time, and it's not good to use caffeine as a replacement for food. You'll see lots of powerlifters with high bodyfat because of this, it's easy to eat yourself into lifting more weight. So where P90x admittedly does decent is it gives you some light basically girl weight type stuff to do just to signal the body to keep the muscle mass. So basically, probably something like 10x3 or something on the compound lifts would be good to do, then when you're at a bodyfat you wanna be at, go for the lower reps per set/more weight option and eat a decent amount more. Once you're at a low bodyfat, it'll be easier to keep weight off as you'll teach your body to set itself at that point.
But yeah, basically the choice is gain muscle fast, gain fat also, lose fat fast, lose muscle also. At least this is my experience. So doing a little lifting would be basically the middle ground of these programs. Charles is right in that once you do have muscle mass, weight is easier to lose, as it burns more calories. You can also eat more and not worry as much with the muscle mass, as extra muscle mass increases your basal metabolic rate.
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