What is going on and what to expect?

[tivolidancer]

Hello! Some advice please…

I have always been a binge eater and by the end of 2023, I had got into the habit of drinking a glass or two of wine most evenings followed by lots of snacking (crisps and chocolate whilst watching the TV). Last year I managed to cut back on the alcohol and stop the snacking. I also joined a circuits class at the local gym (first time lifting any sort of weights). Over the course of six months, I lost a stone and felt fantastic.

In August, the circuits class ended and so I had to find a new gym. By then, I knew a wanted to join a gym based class with a coach that would set the exercises and supervise all the lifting. I ended up joining the local CrossFit gym and absolutely love it. I go four times a week (three traditional CrossFit style class and one Hyrox class). I also run once a week and go to ballet.

Here is where I need advice and reassurance… I was 7 stone 11 pounds when I joined the gym (having lost a stone from cutting out the wine, crisps and chocolate) but I think I now need to gain the weight back to build the muscle. Aaaaargh. It is really difficult to get my head around after spending 10
years or so carrying that extra stone around. I know that my body composition will be different and I will have more muscle not fat but it’s hard not to panic when you see the weight creeping up.

We have an InBody scanner at the gym and I use it once a month. I can see that over the four months since joining CrossFit my weight has gone up by 700g; body fat percentage has decreased from 20 to 17 and skeletal muscle mass has increased by 1.4kg. I suppose these are the metrics that I need to be looking at. Shallow question: will I still look lean (thin) if I increase weight but keep body fat percentage below 20? What is the best way to look at this please?

For info: I am currently eating around 2200kcal including 90g protein. My weight is increasing on this (now weigh 8 stone). Previously I was eating around 1700/1800kcal. I am eating more chocolate than usual as got back into a bad habit over Christmas (but no alcohol / crisps).

Personally I absolutely love the look of muscle on women. It drives me to the gym daily and watching my wee muscles pop out makes me very very happy.
it takes a hell of a lot of brain retraining to get the hang of buying bigger sized clothes because my ass won’t fit the smaller size.
My 90’s brain says that I need to fit into the smallest size possible, my weight lifting brain says I’ve worked very hard to build a round butt.

I hate bloody split squats.

So, yes you won’t look like a skinny runner with no muscle, you’ll look like a strong women. Better imo.

Also, you don’t want a body fat % of below 20 surely? That’s eating disorder territory.

A healthy women should have 25-30 I think?

Yes, it’s reprogramming the 90s brain!

According to the InBody App, average body fat percentage is 23. Low body fat percentage is anything under 18. I don’t have much visible fat at the moment as I’ve cut out all the bad stuff (UPF and alcohol) and ramped up the gym sessions. I do have a lot of healthy fats though (feta, halloumi, avocado, olive oil, nuts etc) and I do eat plenty of calories everyday (at least 2000). I am small though (in height and frame).

Here’s a question! Does the inbody app make an average percentage out of everyone who uses this app? Or is it a population wide sample?

Because if it’s only using its users to calculate the average that’ll be extremely skewed - it’s only polling people very interested in fitness.

23% is not the average population wise.

But if 23% makes you happy, aim for that.