Newby w/a question!!

Hi everyone! This is my first time visiting this board!! I have a question regarding muscle building. Ok, last month, I saw an exercise physiologist. I had the underwater weigh done & he told me how much lean muscle mass I had, etc. Well, he told me that due to the fact that I'm at a calorie deficit, at this time, I am unable to build muscle. He said that you need excess calories in order to build muscle. So, then I talked to my brother about this (he lifts weights). My brother totally disagrees with the exercise physiologist. My brother says that you need protein to build muscle--calories have nothing to do with it!! The reason why I want to get this straightened out is because I'd like to build some muscle. I definitely want to tone up & have been working on that. I don't want a body builder's body BUT I want to be stronger. I want to work on my upper body....I'm VERY weak in that area. As it is, I can't even do a regular push-up!!! I've been attending the YMCA's bodypump class 3 days a week since the beginning of January and I'm still not able to increase my weights! In fact, in some areas, it seems like I maybe getting weaker!! So, is the exercise physiologist correct & I can look forward to building muscle once I'm done losing weight & am maintaining, or is my brother correct & maybe I need to up the protein more? Thanks everyone!!! Jill

Hi Jill! Welcome! Go with your brother...PROTEIN PROTEIN PROTEIN! It is THE building block of everything. However, you do have to have enough calories in so that you aren't in a state of starvation. So, in a way he is a little right too. If you aren't getting enough of the right balance you won't gain muscle. I haven't looked at your profile, how far out are you? In order to build muscle, you also need to do exercise that is going to tear it down...for example resistance work, like weight training. Trust me, you won't look like a body builder. They have to eat ungodly amounts of food and train 8 hours a day, and use steroids. Women really have a hard time doing that because we aren't manufactured to be that way, so most of those women area already predisposed genetic freaks. So if someone tells you that you are going to look like a man...just blow it off. That is how I got turned away from weight training when I was in high school and I could kick myself now. The more lean muscle mass you build, the more calories you will burn, the better your body will operate at a resting state. The more muscles you have the stronger you will be. It is also great for maintaining bone mass. (eh hum get your calcium and vitamins in too) Ok, say you are weight training 3 to 4 days a week (throw in some cardio) and you want a diet breakdown... On average, 1200 to 1500 calorie total is a good place to start. You want to get about 80 - 100 grams of protein in (at least) about 80 to 100 grams of carbs a day and 20 g of fat. You can not lose weight nor build muscle mass if you are depleted in any way. But you gotta hit the protein first. Drink as much water as you can. Keeps the kidneys functioning. The FDA says that 60-80 grams of protein a day is needed for survival. If you are weight training consistently you really need to up that. I hope this makes sense. I am sure Earl will hop on here at some time...He's my hubby. We are both powerlifters. I love the sport. I love the way my body is taking shape and I love the strength it has given me. Sounds like your brother knows a thing or two...can you train with him? At any rate...good luck! Take care, Valerie

Valerie, thanks so much for taking the time to answer! I am ALMOST 6 mos. out, so yeah, I'm not getting very many calories in, at this point. I don't necessarily count them, but I'm willing to bet that it's under 1000! I could try & up my protein intake, but considering I still can't eat much at this point, I don't think I could eat 1200-1500 calories for awhile.....probably not for another 6 mos.? At this point, training with my brother is not likely. He works weird hours and when he's done with work & working out, I'm just waking up & getting my 2 girls breakfast & getting the older one ready for school. BUT, right now I'm taking a "Weightlifting for Women" class at the YMCA & am learning some new information that way. I also plan on checking out some books & learning more about it. I just LOVE lifting. I was talking to my dad about it & he doesn't like it & says it's boring, but I don't think so at all!! I guess it helps make me feel strong & I like that. So, that's my plan. I want to go from fat, to strong. In the meantime, I'll try to get in the most protein I can, drink as much as I can, & of course, take my vites. I'll also continue to work with weights because at least at this point, it will help with keeping the lean muscle mass that I do have. Thanks again, Valerie!! Jill

I do not have anything to add to the Curry's, they are right on the money as far as I am concerned. I just want to say; welcome, stick around, great people here, all just finding their way to fitness in their own way. Not a lot of us here, but it is good stuff, I learn something daily. I am proof that you can do it, I went 3 months without losing a pound of body weight, but my lean body mass changed drastically. I went from about 32-33% body fat, to 27ish. Hope all the best for you. Mike