Q: My case is little weird...After losing around 10 kgs i became thin and i started some heavy weight traing.I do this for 3 months now(the previous 3 i was going only to lose weight)and recenlty i measured my body fat percentage which is around 8,5.My kgs havent changed and are like before but(this is the weird)i have lost fat and gained more muscles.How is this possible without any increase in my total weight?Shouldnt i gain some weight more which should be muscles?Also,i cant change my weight(increase it with muscles weight).Is this cause i dont eat more than i should?They told me at gym that i need to eat around 3000 calories a day splitted in 5 meals at least.I dont reach that each day.Should i eat so much in order to get muscles in time?I get a lot of protein so there is no problem from that factor.Iam confused.Could u help me?

A: Congrats on achieving such low body fat! Your case is actually pretty typical. The reason your weight didn't change is exactly because of what you stated -- you were able to burn some fat off and replace it with the same amount of muscle. So you have more muscle, less fat, but the total weight is the same. The people in your gym were right, however -- easy gains like this won't last much longer and going forward you'll want to eat a lot if you want to grow more muscle. The key to quality muscle gain is to just barely overeat so you gain weight veeeeeeeery slowly, no faster than 2 pounds per month. Faster weight gains will just result in a lot of new fat.

The way I recommend accomplishing this is slowly rev up your calories till you're gaining at this slow pace. Monitor your weight closely (weigh yourself in the morning, after using the bathroom and before eating or drinking anything) and if you go full 2-3 weeks without any gains, then increase your calories slightly.

Fill out my Fitness Guide specifying 'Gain Muscle' as your goal. It will give you a very detailed diet suggestion which you can then work over to make it fit your schedule and tastes. And remember to keep on track for slow weight gains. Ignore the weight changes in the first week, but beyond that keep track of your weight and adjust calories accordingly. If you're gaining more than 1 pound every two weeks, decrease the calories slightly and if you're not gaining enough, then increase them slightly. You will probably have to keep doing this adjustment every month or so, at least because it will take more and more calories to keep gaining weight as you go on.