muscle help? not having periods!

[gingerbug]

I am 5'7, 127lbs, and a size 1. My bodyfat is currently around 13% with some muscle tone, but I am no longer having periods among other problems. I know for my height i need to put on some weight. I would love to be around 135 and 12-13% bodyfat instead of the 127. My question is "How does one gain muscle for weight instead of just fat?" "How can I get to 135w/13% bodyfat instead of 127w/ 13% bodyfat? If I continue to eat clean but boost my clean calories up to abotu 1800-2000, will I gain mainly muscle when I put on weight? I've read that whether one puts on muscle or fat has to do with the diet. I want to put on some mass, but not fat on the stomach.

[Miranda]

there seems to be some evidence the better your muscle/fat ratio is, the bigger the relative amount of muscle put on when adding mass. but still, it is pretty darn difficult (if not impossible) to put on muscle only. imo it is better to go for the one or the other. trying to add-muscle-but-not-fat gives you half-assed results. go on a 'bulk' for a few months, see where you get and then cut back down.

you don't need to massively overeat, but make sure you're anabolic at all times (eat often and a bunch). many women tend to chronically undereat so make sure you get enough.

[Jamie M]

You need to add bodyfat. You can't decide where it goes, that's the flat out truth, but for your health, I would look at your diet and start bulking.

[gfundaro]

Your periods have stopped because of your bodyfat, not your weight. If you want your periods back, and for the sake of your bone density, gain a few % points of body fat on a clean bulk up to 135. Eat 300-500 calories above maintenance, check out a lifting routine for mass/hypertrophy, and eat clean.

[darkangel]

Agreed. Bodyfat and hormonal levels are interrelated. You need to increase your bodyfat level as well as generally putting on healthy lean muscle mass. As long as you're eating clean, your bodyfat percentage shouldn't get out of line. Make sure you're consuming healthy fats - EFAs - Udo's, flax, olive and fish oils, nuts and avacados. Your body NEEDS these fats. Adding these into your diet - or increasing your intake - may help get your periods back on track.

Tosca Reno's Eat Clean Diet book is a good way to learn the healthy eating lifestyle that will normalize your weight.

[jg_girl088]

I have a question about this too - I'm not having my periods and I DO get a lot of healthy fats in my diet like fish oil and my bodyfat is not below 18%. (I don't know what it is for sure, but I'm pretty much assuming it isnt.) What can I do about it? Is there a way to solve it without going on the pill, because I really don't want to do that. I don't think I undereat - I eat anywhere from 1800-2300 calories a day.

[gfundaro]

Originally Posted by jg_girl088

I have a question about this too - I'm not having my periods and I DO get a lot of healthy fats in my diet like fish oil and my bodyfat is not below 18%. (I don't know what it is for sure, but I'm pretty much assuming it isnt.) What can I do about it? Is there a way to solve it without going on the pill, because I really don't want to do that. I don't think I undereat - I eat anywhere from 1800-2300 calories a day.

Heavy exercise can also mess with your period. You should go to your gyno, he may tell you to decrease your exercise or he may put you on a low-dose pill. It's important for the health of your bones to maintain menstruation. And a low-dose pill isn't terrible, it will have just one hormone in it. Besides, oestrogen isn't evil, it's energizing. :-) The progesterone has a more sedative effect, but it's also calming. It's when these levels drop that we become moody.

[gingerbug]

Thanks everyone. I have an appointment with an endocronologist(have thyroid problems) and an internal medicine doctor. Hopefully they will be able to help me out.

[absolutelove]

great! keep us updated!

[daviess]

Originally Posted by gingerbug

I am 5'7, 127lbs, and a size 1. My bodyfat is currently around 13% with some muscle tone, but I am no longer having periods among other problems. I know for my height i need to put on some weight. I would love to be around 135 and 12-13% bodyfat instead of the 127. My question is "How does one gain muscle for weight instead of just fat?" "How can I get to 135w/13% bodyfat instead of 127w/ 13% bodyfat? If I continue to eat clean but boost my clean calories up to abotu 1800-2000, will I gain mainly muscle when I put on weight? I've read that whether one puts on muscle or fat has to do with the diet. I want to put on some mass, but not fat on the stomach.

there is quite a few articles related to a clean bulk on this board that has worked great for some ppl.

if you want to gain more muscle you have to push hard in the gym.
how many days of lifting do you do, in relation to cardio?

you have to organize your nutrition to aid in muscle building and to aid in recovery after lifting.. what does a typical eating day look like for you? post a day here with the times and put in the times you are working out as well.

are you taking any kinds of supplements? what ones? these could also affect your periods

[gingerbug]

I usually lift 3-4 times a week, either training two antagonistic body parts a day or sometimes I will train just one and do abs in between sets. I do cardio 3-5 times a week after weights, usually 30-40 minutes. Despite the fact that my bf is low and i do have some muscle, I still have a little bit of lower back love handles. I really want to put on some weight, good quality muscle, not fat on the stomach. This has been my typical meal plan lately:

bfast 9:00am-half cup oats, half cup strawberries, half-3/4 cup eggbeaters, 3 EFA capsules

workout 10:00-11:30

postworkout 11:30-1 scoop whey isolate, 1 banana

postworkout meal 12:30-4oz. chicken, 1-2 cups broccoli or 7 asparagus spears, 1/2 cup lentils, 3 EFA capsules

3:30-myoplex carb sense shake

6:30-4oz. chicken or fish, 1-2 cups veggies, 2 cups fresh spinach, 3 EFA capsules

9:30-either half cup eggbeater w/tomatoes and sprinkle of fat-free cheese or another Myoplex carb sense shake

[daviess]

Originally Posted by gingerbug

I usually lift 3-4 times a week, either training two antagonistic body parts a day or sometimes I will train just one and do abs in between sets. I do cardio 3-5 times a week after weights, usually 30-40 minutes. Despite the fact that my bf is low and i do have some muscle, I still have a little bit of lower back love handles. I really want to put on some weight, good quality muscle, not fat on the stomach. This has been my typical meal plan lately:

bfast 9:00am-half cup oats, half cup strawberries, half-3/4 cup eggbeaters, 3 EFA capsules

workout 10:00-11:30

postworkout 11:30-1 scoop whey isolate, 1 banana

postworkout meal 12:30-4oz. chicken, 1-2 cups broccoli or 7 asparagus spears, 1/2 cup lentils, 3 EFA capsules

3:30-myoplex carb sense shake

6:30-4oz. chicken or fish, 1-2 cups veggies, 2 cups fresh spinach, 3 EFA capsules

9:30-either half cup eggbeater w/tomatoes and sprinkle of fat-free cheese or another Myoplex carb sense shake

well i must say your diet is super clean, so that is awesome! and your times and nut. imput is great too.

i did a rough estimate, depending on your protein shake type i have you around 1700 calories (assuming you are mixing protein shake w water?) and using full 30 gram scoops everytime?

do you use any online nutrition calculators? or just plan according to some other clean diets you have seen?

when i started a clean bulk i was more 40%p/40%carb/20% fat, you are more 60/30/10.. which is more of a cutting .. you could replace some of the protein calories with some more healthy fats? like avocados, brown meat, more steak, but you know i could be wrong.. i dont know the exact numbers of your shakes and egg beaters.. is there yolk/fat in the beaters you use?

if you want to build some quality lean muscle i say reduce your cardio. you know weight lifting can act as a cardio as well! use your time and energy to lift at full intenisty in the gym and then only do cardio on days you dont lift for a while.. see how that works. thats how i did it and it worked great for me. or if i wanted to cut even more later in precomp id split my cardio and weight times up in the day.

[gingerbug]

Thanks for the advice. My protein shakes have 25g of protein. Eggbeaters have 1carb and 6g of protein per 1/4 cup. Could u give me a sample meal plan of what u would suggest? I get a little confused on where to put in my good fats. I know that post-workout shake is a no-no. I bought the leanest steak I could find, like 12g fat per 4oz. How am I going to get rid of those lower back love handles without dropping some more bodyfat? Daviess, your body is kick ass!

[BuffMother]

I believe it has more to do with your diet than your workouts. What are you eating? Are you getting enough FAT? and variety in your foods.
What about your supplements?
Are you taking a good multi?
any extra b-6, magnesium, calcium, vit e, EFA's??

I am 5-7 also at 125 with about 11% bf and have never lost a cycle.
BUT I eat a very diverse diet that has at least 30% fat (often times more)--and I don't do much cardio- Average of 3-20 min interval sessions/week.

You do need to resolve this issue, but look into your DIET and Nutrition.

Hope you get it back soon!

[RadiantStrength]

Is it really bad not to have a period? I havent been getting mine for a while because of the low body fat, but I like it that way. I eat a lot of calcium rich produce and other items...will this suffice? I really do not want any fat on me..my six pack will vanish and I really dont like the sound of that. Please offer honest answers. Thanks ladies

[jg_girl088]

Originally Posted by RadiantStrength

Is it really bad not to have a period? I havent been getting mine for a while because of the low body fat, but I like it that way. I eat a lot of calcium rich produce and other items...will this suffice? I really do not want any fat on me..my six pack will vanish and I really dont like the sound of that. Please offer honest answers. Thanks ladies

haha I feel you on that one. I know to go a LONG time without it its bad because theres a greater chance of osteoporosis later in life and the whole kid thing - might be harder to have kids. (I personally dont want kids so i dont really care about that, but I dont want osteoporosis!) But I'm sure missing a couple months isn't going to guarantee that stuff. I've missed about 2 months now, im just hoping it will come back soon. I have just had bad experiences with the pill - even a very mild one (Yaz) made me gain weight.

[RadiantStrength]

Haha, I do not want kids either, but the osteoperosis would suck royally. I really dont want to gain fat though...meh