Fat Mentality

[lookatme4001]

I'm trying to gauge how others have overcome this.

I used to weigh 240 lbs with at least 35% BF. Now I weigh 155 lbs w/ 10% BF. Its not like I lost the weight overnight or anything, it took me about a little less than a year to lose it.

How do you overcome the mentality that what you are gaining is muscle and not fat?

I've been wanting to bulk up a bit, nothing extreme, but get to about 170 lbs. Everytime I see the scale go up I freak and out and cut my calories down the next day. How the hell can I overcome this fear? I understand that I shouldn't be looking at the scale and instead looking at the mirror, but when you've basically trained yourself to become aware of everything you eat, its hard.

 

[Gordz24]

Well first, you need to set up a nice planned out diet. U could be adding muscle, or fat. Not sure what you are eating.

 

[lookatme4001]

My diet can be really solid. On days that I am going to "start" my bulking, I will usually eat.

8am
1 Cup Oats
1 Scoop Whey
425 Calories w/ 35 grams protein

11am
Muscle Milk Shake w/ water 30minutes prior to working out.


1 pm (right after workout)
Package of tuna w/ mustard and relish on 2 pieces of fat free bread.
260 Calories 33 gram protein


4 pm
Quick Protein Shake

7pm
Usually sometype of chicken or a lean mean w/ a sweet potato or something type of vegtable.

I will also have a natural peanut butter snack at some point throughout the day.

 

[wlmcrae]

Pick up a copy of Tom Venuto's Burn the Fat, Feed the Muscle e-book. It'll be the best $35 you ever spend. Book covers mental, goal, nutrition & training and will give you the tools you need to get where you want to go.

As far a managing the freak-out, do the numbers each time. When you check your weight, always check your BF %, then do the numbers to determine fat mass vs. muscle/other mass and set your goals based on mass #'s, not weight. Scale weight is a liar - never use it alone!

 

[Gordz24]

Your diet doesnt seem right either for bulking. I think you need to add another meal in there around 4 ish.

 

[Kabeetz]

Dude that's not even enough calories for a cut let alone a bulk. You need to re-ignite your metabolism... stay at 2500 cals a day for a month or so..let your body and metabolism plateau and stabilize and recharge...and then slowly add cals each week into a bulk. You're not eating enough right now and your metabolism is very sloooooooooooooooow. This is not ideal, and not healthy.

 

[Gordz24]

Yeah, definetly. U need to eat some more.

 

[lookatme4001]

Its like 2500 cals a day...

 

[lookatme4001]

Pick up a copy of Tom Venuto's Burn the Fat, Feed the Muscle e-book. It'll be the best $35 you ever spend. Book covers mental, goal, nutrition & training and will give you the tools you need to get where you want to go.

As far a managing the freak-out, do the numbers each time. When you check your weight, always check your BF %, then do the numbers to determine fat mass vs. muscle/other mass and set your goals based on mass #'s, not weight. Scale weight is a liar - never use it alone!

Nice... I'll definitely check out the book. I appreciate the help.