burning fat, building muscle

Question
I am currently on a high protein, low fat diet.  I have been eating "clean" calories and eating meals every 2-3 hours.  I use whey and creatine supplement pre and post workout.  I strength train 3 times a week, and cardio 4 times a week.  Why do i feel like my clothes are getting tighter and when will i start to see the bodybuilding results that i want?  More muscle, less fat?

Answer
Hi Allyson,
Great question!  May I make a suggestion.  Totally change what you are doing.  If we want bodybuilding results then we need to train like a bodybuilder.  

Bodybuilders "periodize" their training.  What this means is they break up their training into "Periods", or cycles, in order to focus on a particular objective.  For example, in the off-season, a bodybuilder may focus on building mass.  Or, a bodybuilder who is 12 weeks out from a competition may focus on reducing body fat.  

You named two goals, more muscle, and less fat.  I suggest you choose one of them and for a period of time focus on that goal.  Periods, or cycles, usually last 4 to 12 weeks.  Once you reach the end of a period/cycle then switch to the second goal and focus on achieving that.

I can go into much more detail on exactly how to lay out each period/cycle regarding training and nutritional intake.  Just let me know if you are willing to do it and I will provide the information.  For example, you are currently doing a balance of weight training and cardio.  While that is great for overall health, it is counterproductive to bodybuilding.  Your cardio is hampering your ability to build muscle, and your weight training is zapping your muscle endurance to perform high intensity fat burning cardio.

As for your clothes fitting tighter, it may be due to the increase in cell volumization from the creatine.  Creatine causes your cells to "hold" water, which will make your clothes fit tighter.  You may also be building muscle and thus making the clothes fit tighter.  An easy way to know if it is muscle or fat is to examine where the clothes are tight.  If you are serious about this, then you may also want to have regular body fat measurements done, or I can tell you where you can get your own body fat calipers.  Just let me know.

I am a believer in creatine, although not always for women.  Women have a naturally higher level of creatine in their bodies ,and thus do not benefit as much from supplemental doses.  Many women are "non-responders", meaning that the supplemental dose does not enhance what is already present in their bodies.  Also, Creatine needs to be cycled.  Do not take it longer than 12 weeks without taking a break from it.  I can also provide you with information on the best time to take creatine, etc.

It sounds like you are pretty serious about making a change in your physique.  You are already doing a lot of things right - eating clean every 2-3 hours, watching protein, exercising 7 times a week!  I would be happy to support you with any information you desire.  Just let me know if you want more details on periodization.

Best of health,
Dr. Bret
doctoremery.com  

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