T Nation

Gaining LBM Minimize BF

I realize that after a 120 lb weight loss, I’m still flabby and just a smaller version of my old fat self. I’ve lost a tremendous amount of muscle while only doing cardio, eating probably for most of the time, below BMR calories, and going extremely low-carb. (I know, I was very stupid, especially calorie wise and training-wise)

I’m a carb-sensitive person (I got a whole family who’s pretty much diabetic, and I’m addicted to carbs), so I know I can’t go the typical 50% of the total diet carbs type of thing.

I’m flabby and a “skinny fat person”. I want to get the ripped look, but I KNOW I need to regain alot of that lost muscle before I try to lose FAT this time, not weight.

Are there any suggestions. I’ve recently picked up the “anabolic diet” and I’m currently trying that with a small caloric surplus. Do you think this is the best way to go about it, or should I follow a more moderate approach to muscle gain? Please Oh Great Vets, help a noob out! I hate my flabby self!

Losing 120lbs is really extreme and you’ve most likely ‘damaged’ (-> slowed down considerably) your base metabolism while doing so.

IMHO something like the anabolic diet would be the best approach. The caloric surplus should guarantee that your base metabolic rate rises again, just be sure that you don’t overdo it (e.g. a maximum of ~200 calories per day on a weekly average above what you burn), since usually it’s much harder to maintain a given weight after having dieted down.

Once you’ve rebuild some muscle, the increased caloric maintenance will help you to avoid any excessive increase in BF%.

Assuming you really have poor insulin sensitivity, try the following recommendations detailed in this article.

http://www.T-Nation.com/readTopic.do?id=460327

It’s not the Holy Bible by any stretch of the imagination, but it’s a starting point.

Secondly, I know that many people on this site are anti-cardio, but adding a few sessions per week, even though you’re trying to gain, may help you with your situation.

That being said, these are only suggestions. Ultimately you should let your results (or lack or results) dictate which methods/strategies you use.

Good luck

  1. I strongly recommend CT’s war room strategies program, BUT with calories adjusted for mass gain.

  2. I would add 300 calories a day each week and keep adding weight on the lifts for 2-3 months, and keep monitoring your weight and body composition after the first month on the program.

  3. If you have a damaged metabolism you should be able to add a decent amount of muscle without consuming a lot of food.

  4. What are you stats before and after? and do get your hands on a tanita or omron bioimpedance scale and get an idea of your body fat%. before starting.

  5. You may also want to send a message to CT asking for his advice or perhaps on the Thib zone.

  6. Good luck…imo your body is primed to add muscle at this point so thats what you shoudl be doing. Eat clean (whatever that works out for YOU)
    and you should add mucho muscle with little to no fat for a few weeks.

[quote]Kamran114 wrote:
I realize that after a 120 lb weight loss, I’m still flabby and just a smaller version of my old fat self. I’ve lost a tremendous amount of muscle while only doing cardio, eating probably for most of the time, below BMR calories, and going extremely low-carb. (I know, I was very stupid, especially calorie wise and training-wise)

I’m a carb-sensitive person (I got a whole family who’s pretty much diabetic, and I’m addicted to carbs), so I know I can’t go the typical 50% of the total diet carbs type of thing.

I’m flabby and a “skinny fat person”. I want to get the ripped look, but I KNOW I need to regain alot of that lost muscle before I try to lose FAT this time, not weight.

Are there any suggestions. I’ve recently picked up the “anabolic diet” and I’m currently trying that with a small caloric surplus. Do you think this is the best way to go about it, or should I follow a more moderate approach to muscle gain? Please Oh Great Vets, help a noob out! I hate my flabby self![/quote]

I believe I was around 37-40% BF when I started dieting. I recently got a skin caliper test, and I was 19% body fat. I’m still very carbophobic. I’m carb sensitive, that’s for sure, and I know I can perform better on low-carbing than moderate-high carbs, that’s how I am. I’m very afraid of all the EXTREME water retention when reintroducing carbs.

I’m willing to do whatever to gain the muscle now while keeping BF minimal. Does anyone know if the water retention when switching back to a more moderate carb intake (40C/30P/30F) will go away, while continuing on that mod. carb approach?

Any links to the war room strategies?

Going from 40% to 19% is a massive achievement and I don;t know too many people who can make a change like that, ideal or not. A bit of intelligent diet choices, a lot of weight training will work wonders.

War room strategies:
http://www.T-Nation.com/readTopic.do?id=1499282

Also check this one out:
http://www.T-Nation.com/readTopic.do?id=459493

Add the calories and track your progress, cycle your carbs as mentioned in the discussions for the “war room strategies” for mass gain (I found this very effective while adding mass for a few weeks to bring my metabolism back up) and train very hard. Good luck.

[quote]Kamran114 wrote:
I believe I was around 37-40% BF when I started dieting. I recently got a skin caliper test, and I was 19% body fat. I’m still very carbophobic. I’m carb sensitive, that’s for sure, and I know I can perform better on low-carbing than moderate-high carbs, that’s how I am. I’m very afraid of all the EXTREME water retention when reintroducing carbs.

I’m willing to do whatever to gain the muscle now while keeping BF minimal. Does anyone know if the water retention when switching back to a more moderate carb intake (40C/30P/30F) will go away, while continuing on that mod. carb approach?

Any links to the war room strategies?[/quote]