Muscle building/caloric requirements help

dutchk

Here's my scenario. I'm beginning to see the light at the end of the tunnel regarding my weight loss goals, and have been exercising regularly to burn calories and maintain muscle. With 17 lbs to go, I'm looking forward to what's next. For me, part of that means becoming much stronger and more functionally fit, i.e. building muscle. Particularly in the back, shoulders, chest and arms. I have been working those areas using bodyweight exercises and a TRX suspension system but since I've been operating at a calorie deficit to lose weight, I assume the best I could hope for was not to lose muscle.

My thought is to continue to lose weight past my goal weight, perhaps 10-15 lbs, then move to a muscle building, calorie excess program. Is this the usually followed method for building mass while maintaining a goal weight or am I missing something? Secondly, I'm unsure of the caloric requirements to do so. Let say my TDEE is 2200 calories and adding and additional weight training routine to my day adds another 400 calories. Now, just in order to maintain my weight while training will require me to eat about 2600 calories. But since that results in a zero sum gain in calories, I really can't build any appreciable muscle mass at that rate, correct? What I'll have to do is eat an additional 500 calories per day in order to gain 1 lb per week, hopefully in muscle mass. Is this logical or again, am I missing something?

Many thanks in advance for any advice for this rookie. Any good (reliable) source of reading material for my research?

astronomicals

My thought is to continue to lose weight past my goal weight, perhaps 10-15 lbs, then move to a muscle building, calorie excess program. Is this the usually followed method for building mass while maintaining a goal weight or am I missing something?

You'll gain weight in a surplus

Secondly, I'm unsure of the caloric requirements to do so. Let say my TDEE is 2200 calories and adding and additional weight training routine to my day adds another 400 calories. Now, just in order to maintain my weight while training will require me to eat about 2600 calories. But since that results in a zero sum gain in calories, I really can't build any appreciable muscle mass at that rate, correct? What I'll have to do is eat an additional 500 calories per day in order to gain 1 lb per week, hopefully in muscle mass. Is this logical or again, am I missing something?

Id cut back on other exercise when you introduce more resistance training.... try eating 10% over your TDEE and aiming for .5-1 pound gain a week. you can build muscle at maintenance calories but its generally believed to be a much slower process.



links

www.bodyrecomposition.com

http://forum.bodybuilding.com/showthread.php?t=151032123

BeachIron

This is a good basic overview from Lyle McDonald's body recomposition website: http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

DavPul

Losing weight 10-15 pounds past your GW is a terrible idea. You're conflating total body weight with body composition. Aim for a body fat % instead a random weight or you're going to spin your wheels burning LBM and then spend half a year trying to gain it back.

DavPul

Trying to gain 1 pound a week is a recipe for getting fat for most people. Muscle growth is usually much slower

6spdeg

Losing weight 10-15 pounds past your GW is a terrible idea. You're conflating total body weight with body composition. Aim for a body fat % instead a random weight of you're going to spin your wheels burning LBM and then spend half a year trying to gain it back.

what he said

Ophidion

This is a good basic overview from Lyle McDonald's body recomposition website: http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

Thanks for the link, great info