Source
r/ketogains•
Raksacker

Gain muscle now or later?

Hello everyone! I started keto late February and I am down 21lbs. I’ve been overweight my whole life but I have a hourglass figure which i love! I also have a physically demanding job which has caused me to be a somewhat strong female. Also, when I used to go to the gym, I would love lifting weight. I actually like feeling strong!

Back to my weight loss. At the beginning I just wanted to lose weight and be skinny, now I actually do not want that. I want to be strong and fit and I don’t want my curves to completely disappear, I want them to be reshaped through weightlifting.

I’ve noticed that a lot of people lose a lot of weight on keto, THEN they try to gain some of the weight back for muscle gain. My question is, since I already have the weight/fat on me, is it better to start building the muscle now on the standard keto diet, or should I lose the weight first and THEN go on a keto gains diet and try and build muscle?

I feel like if I choose the second route, it’s kinda like working backwards a bit, but I don’t know if I will be able to build the muscle I want continuing the standard keto diet I’m on while still trying to lose the body fat?

My stats are:

27F| Height: 5’0 (152 cm) | 47% BF| SW: 188 (85kg)| CW: 168 (76) kg | GW: Not sure maybe 130 (58kg)| Activity level: I work in a shipping and receiving dock and I go hiking once or twice a week. I haven’t started the gym because I’m waiting for the school semester to be over.

My macros are 74% fat (110g), 21% protein (72g), and 5% carbs (20g).

Any input or advice would be appreciated!

Posted Apr 29, 2018, 7:59 PM UTC · edited

1011
die_KaiserinI EVEN LIFT/SW:175 CW: 166 GW: 130/135•

Start building muscle now! It will help you burn more calories (as we know, muscle fibers require more energy than fat cells), and in turn will help you lose fat more quickly. Also, once you lose the fat, you'll look amazing! I'm lifting currently, but just started keto and am back from a long hiatus from more serious lifting.

11
Yeehova•

Yes

4
RaksackerOP•

Thank you for your input! Luckily the semester ends for me in about 3 weeks so that I can finally focus 100% on building my body!

2
prettymonkeyfitI EVEN LIFT•

why not lose fat and build muscle at the same time (body recomposition)?. i am about 150cm so we are almost the same height, and although my goals are now quite different (i am currently trying to actively gain weight and build muscle), what worked for me back then when i was trying to lose fat was a combination of high intensity cardio and weightlifting. a good foundation program like SS5x5, combined with enough rest and sleep, .8 to 1g of protein per lean body mass and believe me you will gain muscle on a standard keto diet.

2
MAFiA303•

according to my various reads online, seeing the difference in your body would be a great motivation to work harder. I guess in your case it would is easier to lose fat, so if i were you I'd focus on that for now. It is a great time to reprogram yourself to do more physical activities since you already reprogramming your eating habits.

Building muscle can also burn fat, but I'd go for the low hanging fruit and lose fat now

1
RaksackerOP•

Thank you! My main goal is of course to lose he fat since I have such a high BF%, but I think you’re right about me reprogramming myself for more physical activity. I definitely need more than a hike or two a week!

1
DontYouTrustMe•

Yes build muscle now. I’m in keto with a calorie deficit and can still build muscle. I keep my protein extra high to prevent any muscle loss. It probably slow your gains as your not bulking but it will help

1
naturallykurious•

I’ve been wondering this. I’m also female. Wondering should I get down to 135 and then start lifting? Right now I’m only doing cardio and losing 1-2 pounds per week. I’m 5’4 currently 199 pounds bf% 35

1
MontyZ253•

You can do both at the same time especially if you're new to the gym So start building muscle while you lose weight.

1
RedThain•

I’d bump up the protein if you want to maintain or gain muscle mass. Your wanting .8-1g per lean lb. your right at 100lbs lean so 80-100g. I always err on the higher end when it comes to protein and muscle gaining.

1
MebastizI EVEN WALK•

If the weight is still coming off, and you've become used to seeing the scale get smaller and smaller every time you step on it then changing now and seeing slower weight loss might cause you to doubt what you're doing. I'd recommend continuing to focus on weight loss, but definitely start weight lifting now to build foundational strength and get used to the gym/lifting weights. Building and maintaining muscle is super important but if what you're doing now isn't broken, don't fix it. (Plus you will almost certainly burn fat and build muscle the first few weeks to months anyhow)

1