Stuck in Weight-Loss Mindset

[mhufford2]

I need some help getting out of a weight loss mindset. I am 5'5" and 125-130 pounds (I fluxate). I used to be at 165lbs. Before I joined the Army, I dieted and lost 40ish pounds, and have stuck to a very low carb diet since then. I am now deployed, and my interest in lifting weights has grown.

I am big on cardio, I love running. I run 4-6 times a week, sometimes for distance, sometimes sprint intervals. My run times are very important to me.

I would like to gain muscle definition. I don't want to really bulk, but I'd like more definition. I have decent definition right now in my abs and chest, but I want more.

The problem is, I don't really know how to eat besides weight loss. I am having a hard time allowing carbs and more food back into my diet, for fear that I may blow up and get fatty again.

Is it possible to gain muscle gains (SLOWLY is ok with me, I have a year long deployment) without bulking too much? If so, what kind of diet do I need that is not going to bulk a lot or make me gain the weight I lost?

[chameleonism]

Your lack of definition comes from your lack of lean muscle. You would be surprised how much better your physique will look if you add a solid 5-10lbs of muscle which if your stats are correct could be achieved relatively fast if you put in the work and eat a solid surplus aiming for .5-1lb/gain per week.

It sounds like you are very hesitant about gaining any weight which will inevitably lead you to have much slower gains and cause you to waste a ton of time. If you lift using a full body routine 3 times per week (5x5 for example) and eat at +250 calories a day ensuring to hit protein/fat/micros, your gains will be mostly muscle.

However, if you are stuck looking at the scale everyday, you will end up wasting a ton of time and hit walls much earlier than you should in your training.

[Maxpowers88]

http://forum.bodybuilding.com/showth...hp?t=121703981

calculate your maintenance eat at a surplus to bulk

[mhufford2]

@Chameleonism - I guess you're right about being hesitant to weight gains. I appreciate the advice. So maintenance + 250 calories daily should be good for mostly muslce gains?

@Maxpowers - not really trying to bulk too much, like I said above.

[jakek77]

http://www.jcdfitness.com/2009/10/th...-boy-syndrome/

[foodandfitness]

Hey, fellow Texan!

I would recommend you set some numbers for yourself that you are comfortable with. Fact is that if you want to gain muscle, you'll have to gain weight. Just figure a body weight ceiling that you're comfortable with and use that as your guide.

Also if your long distance run times are important to you, a higher carbohydrate diet can help with that.

[mhufford2]

@Jakek77 - that is exactly what I need to read. thank you.

@foodandfitness - Howdy. Thanks for the advice!

[ted01]

Been where you are, done that. Wasted the better part of a year trying to "bulk" while not eating enough. I was terrified I'd bloat up and have to fight that battle all over again. What finally worked for me was to eat a surplus, BUT with the intention of gaining only about 15 lbs (which for me was an increase from 155 to 170). I simply looked back at how relatively easy it was to lose about 55 lbs (back when I was a "fatty") and realized that even if I did bloat up to 170 quickly, I'd stop then and be able to dump 15 lbs easily. It worked. Took me longer than I thought to get to 170, then applying all the things I've learned here, I was able to shed the extra lbs without losing a great deal of muscle mass and it didn't take more than a couple of months.

Set a weight goal. Use the stickies to figure out your TDEE. Build a meal plan with a surplus (250-500 kcal/day). Stick to it until you hit your weight goal. Lift hard. If, after that, you'd like to drop some of the excess weight, do the same thing in reverse. Build a meal plan with a deficit of about the same and set a weight goal for that, too. Repeat as needed until you get what you are looking for.

Oh, and stay safe and come home in one piece. Thank you so much for your service.