I’m 32, 5.9 feet and 163 lbs. I’ve been lifting for a bit over a year now with current numbers: 265 squat, 352 dead, 176 bench and 132 press.
I have gained quite a bit of strength compared to where I started but as you can see from my weight I am still quite skinny. I have a lot of abdominal fat (waist circumference 18.8 inches). It’s not very visible when standing but I have a full belly when sitting.
I would like to get your advice on gaining weight (and muscle mass) without risking becoming extremely insulin resistant. Would you still recommend eating the same amount of carbs? I’m assuming that I should be in a calorie restricted state in order to loose fat but at the same time I need excess calories to gain muscle mass. So I’m kind of lost there. Whenever I increase calories and carbs I gain more belly fat, when I restrict I lose some, but I don’t gain too much muscle (even though my strength is increasing)
oops, that’s right it’s 34.2" I don’t have a belly when standing but there’s a full belly when sitting or grabbing something from the floor.
looking forward to your answer!
on a related note: I know that muscle mass enables you to regulate glucose and various other processes efficiently, but is it the size of the muscles or just the strength of the muscles? so if I’m getting stronger but not growing large muscles does it mean that I still get the benefit?
Yea, I wouldn’t gain weight at that waist circumference. I’d look to reduce it down to ~ 31" or so and then consider weight gain.
Strength of muscles has nothing to do with glucose regulation, but rather the amount of muscle mass and it’s metabolic activity independent of force production potential.
If you’re relatively untrained, you’re going to grow muscle regardless. That said, gaining muscle now while you’re already carrying too much body fat is not going to help you gain muscle mass efficiently. You’ll have to do this in stages.
I don’t have a belly when standing but there’s a full belly when sitting or grabbing something from the floor.