Focus On Gaining muscle or losing fat?

[ambrosiam]

I hope someone could help me with this question. So I know that one should either focus on gaining muscle or losing fat because the calorie requirements differ.
I use to have a eating disorder which left me skinnyfat. Currently, I am 108 pounds at 26% bf and I am confused whether I should focus on bulding muscle or trying to lose the fat first and then focus on gaining muscle.
I thought that I should've focused on building muscle first but then I read Tom Venuto's "Burn the Fat Feed the Muscle" and it said that I should focus on losing fat first then worry about muscle afterwards.

So now I am confused. Please help!

[twinnett]

You're very thin..I would focus on gaining muscle and recovering from your disorder. Dieting at this point might bring about those bad tendencies again. Maybe just eat a little over maitenence and lift heavy. Good luck!

[stella summers]

^^^ Agreed.

Even then, as you're building muscle, your metabolism is speeding back up as well (since it slowed down from you eating disorder). With a faster metabolism, you will be able to burn fat easier and more efficiently. Just focus on bulking without worrying about fat gain.

[Plato458]

^^^ Agreed.

Even then, as you're building muscle, your metabolism is speeding back up as well (since it slowed down from you eating disorder). With a faster metabolism, you will be able to burn fat easier and more efficiently. Just focus on bulking without worrying about fat gain.

Ditto, if you post up what your diet looks like now, then we can give you some constructive suggestions to help you balance your diet and to make it as effective as possible for muscle growth. We won't give you a plan that will make you skinnyfatter, just one that will give you a sound healthy base.

Tom's book is good stuff, however if you're already underweight for your frame, then a gradual increase in your metabolism/calorie intake will give you bigger gains in the future - as well as improving things like your skin, hair, nails etc.

The skinnyfat advice he gives is great for someone who is carrying a lot of bodyfat for their size, and assumes that they are also within the healthy weight ranges.

For someone who is new to weight training, there are great gains to be made quite quicky - so long as you have the right diet, then you'll be really chuffed at the results you'll get :)

Good Luck and don't forget to post your diet/stats like height etc. Even if it's all pizza or celery sticks it'll help us to work it through for you.

Cheerio for now
Px

[ambrosiam]

Thanks so much for your help. I am considering doing Rippetoe 3x5 program to bulk up. I'm eating around 1300-1500 calories a day. A typical day would look like this:

MEAL 1: 1/2 cup of oatmeal, 4 egg whites, 1/2 tb peanut butter
MEAL 2: 1/2 cup cottage cheese, 1 cup of yogurt
MEAL 3: 1 scoop whey, 1/2 large banana
MEAL 4: 2.5 oz chicken breast, 1 cup veggies, 1/2 cup of brown rice
MEAL 5: 2.5 oz chicken breast, 1 cup veggies, 1/2 cup of brown rice
MEAL 6: 1/2 cup cottage cheese, 1 tbs natty pb


I also take a multivitamin and 3 fish oil capsules.

[stella summers]

You're consuming too few calories (and I understand that you are just recovering from an eating disorder)...just very gradually increase your daily caloric intake.

And in my opinion, the fish oil supplements are pointless. I used to take 3 a day as well, but found it useless because for the most part (especially if you're American), we get enough fats in our diet anyway. It's best that you just get all your nutrients through foods instead.

The pills are so thick and fat that they never fully went down my throat, even when I consumed it with food and water. :(

[nacersusaf]

Thanks so much for your help. I am considering doing Rippetoe 3x5 program to bulk up. I'm eating around 1300-1500 calories a day. A typical day would look like this:

MEAL 1: 1/2 cup of oatmeal, 4 egg whites, 1/2 tb peanut butter
MEAL 2: 1/2 cup cottage cheese, 1 cup of yogurt
MEAL 3: 1 scoop whey, 1/2 large banana
MEAL 4: 2.5 oz chicken breast, 1 cup veggies, 1/2 cup of brown rice
MEAL 5: 2.5 oz chicken breast, 1 cup veggies, 1/2 cup of brown rice
MEAL 6: 1/2 cup cottage cheese, 1 tbs natty pb


I also take a multivitamin and 3 fish oil capsules.

I think your meals look pretty good, but there should just be more of it! I would recommend finding out what your maintenance calorie level should be, and eat that amount. Once your body starts to adjust to it, raise your calories slowly again. You need to eat more than you burn to build muscle, and while some of it may get stored as fat, if you are lifting heavy, and eating well (which I see you already do) most of it will go to muscle building.

[Plato458]

And in my opinion, the fish oil supplements are pointless. I used to take 3 a day as well, but found it useless because for the most part (especially if you're American), we get enough fats in our diet anyway. It's best that you just get all your nutrients through foods instead.

The pills are so thick and fat that they never fully went down my throat, even when I consumed it with food and water. :(

There are three types of Omega oils required for a healthy diet and Stella is right in that the typical diet has plenty of Omega 6 and Omega 9 content. Omega 3 tends to be in deficit because of the disportionate levels of other fats.

The caps can be quite large if you go for a one a day dose size - try a two a day and these should be a the similar in size to a multi-vit.

If you experience a dry or grey looking skin, poor hair condition etc then fish oils make a huge impact. I was experiencing this and on the advice of boyscouT upped my daily intake. My skin texture changed in two days and I could smile without feeling I'd just had a facelift :)

Send him a PM and sure he'll be a great help on this. In the meantinme, here's a link about it http://en.wikipedia.org/wiki/Omega-3_fatty_acid

Cheerio
Px