Struggling to gain weight while cutting fat Community Group

Struggling to gain weight while cutting fat Topic

Justinmichaelz 04/16/19
Hi, I’m a 31 yo, 5’11, 174 lbs, and 19% body fat. I’m trying to get to 177lbs while also lowering my body fat, but I, having a really difficult time. I lift weights regularly - almost every day for about 45 min - and I average 2800 calories, with the majority of that coming from protein and fat and keeping carbs below 150g. I sometimes feel like I am “skinny fat” and gaining lean weight is very challenging. Does anyone have any advice or can think of something I should be doing that I’m not already? Thanks!

Drinkmorewater 04/16/19
How frustrating!! I have definitely learned that there are all types of weight training ( for strength, endurance, or mass) and training specifically for your goals is important. If you aren’t seeing results it might be a good time to meet with a trainer. I was pretty much spinning my wheels until I started strength training with a trainer. Did that for a few years and am able to hit my goals on my own now but learned ALOT from my trainer. Even last night, saw him at the gym and asked about a shoulder exercise I was doing. Found out that it might be okay for building stability but unlikely to add mass and shape and puts the joint at too much risk in the process. Glad I am not going to waste more time on that movement. Another guy on MND likes Athleanx on YouTube, it has tons of good info too.

Dietician 04/16/19 replied to Justinmichaelz
Hi Justinmichaelz- Welcome to MND! Glad you found us. Weight gain can be difficult for sure. It sounds like you are going about it in the right way. It is accomplished through strength training + eating more calories + eating enough protein. I would suggest getting at least 97g of protein a day. I calculated this by taking your goal weight, converting it to KG and then multiplying your goal weight in kg by 1.2g/kg bw of protein/day. It is best to each protein at each snack and meal as opposed to eating a giant steak for dinner and then little protein the rest of the day. Are you setting reasonable goals for yourself such a gaining 1/2 a pound a week? Thus you should reach your goal in 6 weeks if you stay focused. Here are some articles you might find useful on how to gain weight. Let us know if other questions arise. All the best, Joanna (one of the MND Dieticians)
https://www.mynetdiary.com/trying_to_gain_weigth.html

EtienneX 10/29/19
I have a little problem. I am underweight and the main question is what should i look out for calories or macros. I dont eat or like fatty foods like pizza, Hamburger etc... So i want to gain weight without gaining fat on my body. I want to build muscles and i burn 1.5k calories every day. (Low fat, high carbs diet).

My body info:

- weight 52 kg
- height 173 cm
- 17 yrs old

Someone please help me with my macros!
How much Fat(g) should I consume per day
How much carbs(g) should I consume per day
How much protein(g) should I consume per day

- First target weight 55 Kg

Any input or advice is appreciated!!

U6582128 06/14/21
This is an easy one. I gained 50 lbs in nine months through lifting and protein shakes. Four or five sets with eight reps each for seated overhead press, bench press, bicep curls (“curls for girls!”), and bent over rows, all will do the trick. Be sure to include squats, but your rep range needs to be 12-15. Go up in weight once you reach your reps on your last set.

For weight gain, eat at least three meals a day with a high calorie shake (1200 calories, 50 grams of protein) immediately after (don’t drink before your meal or you’ll feel full). Throw in some fruit, nut butter, baby spinach, etc. to improve the taste. Between meals have a protein bar, a hard boiled egg, or a a small shake 600 calories). Be sure you have fiber in the shake. If you can, have a shake just before bed.

Dietician 06/14/21
Here is a resource that can help with healthy weight gain-

https://www.mynetdiary.com/tips-for-healthy-weight-gain.html
Best, Joanna (MyNetDiary Dietitian)

U1190977666 10/06/21
Hey people letting u know that cutting out fat won’t lead to weight loss. Fat can actually help weight loss (healthy fats) I recommend you get good nutrition and exercise everyday it can small things like walking for an hour or just doing some dancing, weight loss is achieved with healthy balances of nutrition and exercise so try your best!

U1190977666 10/06/21
Also another thing you may gain weight by working out or doing lots of exercise but this is mainly caused my your muscles since there more dense than fat

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