Switching deficit for scale benefit, to body weight exercises for definition

ARGriffy

So I've given up on my scale for a bit, im clearly not getting the body I want by restricting anymore, the body I want is defined and lean so, a bit of advice on how many calories people eat whilst gaining muscle? I know it won't really happen whilst not giving my body enough fuel so a little advice please. I'm 5'4", 129 ish and 25ish% bf. Moderately active generally and do body weight workouts with some dumbbell use. Hope someone can help a little

galgenstrick

To gain muscle efficiently:

get on a structured lifting program
eat enough calories to gain 0.5-1lb per week
eat >0.6g protein per pound of body weight.
eat just enough fats for your health, about .4g per pound of body weight
eat the rest in carbs

Ideally you'd start at about 15% BF, you're more insuline sensative and will gain muscle more efficiently. Also you'll always gain fat along with your muscle, so starting at 25% and going to 30% will not make you look much better until you cut again.

CharlieBeansmomTracey

you can eat 0.6g to 1g per lb of body weight.there is no set in stone limit. those are the normal ranges.its doesnt matter when you start to build muscle. 15% for most women is very low body fat and not everyone will get down to that percent of body fat either.AR griffy find a structured lifting program and go to IIFYM.com and enter your info in the calculator or go to http://scoobysworkshop.com/calorie-calculator/ and do the same and follow the info it gives you. you will need to either up your calories if not gaining after several weeks or if you keep losing. it all depends on the person,height,weight,age,etc so giving you a calorie number may or may not work for you, thats why I suggested the calculators. you can start now if you want. I am and Im about 24% body fat and Im leaning out pretty well. but will say that it does take awhile to build muscle and get that lean look. but then again Im 41. sure when you gain muscle you will gain some fat but there is no exact percentage of what you will gain. I wasnt getting the results restricting either and am getting better results when lifting and eating at maintenance or a little above. sure I can do a cut later but if thats what you want to do then go for it. I see no reason why you need to be at a small percentage of body fat to do so. I dont look bulky at all if that helps

ARGriffy

CharlieBeansmomTracey wrote: »

you can eat 0.6g to 1g per lb of body weight.there is no set in stone limit. those are the normal ranges.its doesnt matter when you start to build muscle. 15% for most women is very low body fat and not everyone will get down to that percent of body fat either.AR griffy find a structured lifting program and go to IIFYM.com and enter your info in the calculator or go to http://scoobysworkshop.com/calorie-calculator/ and do the same and follow the info it gives you. you will need to either up your calories if not gaining after several weeks or if you keep losing. it all depends on the person,height,weight,age,etc so giving you a calorie number may or may not work for you, thats why I suggested the calculators. you can start now if you want. I am and Im about 24% body fat and Im leaning out pretty well. but will say that it does take awhile to build muscle and get that lean look. but then again Im 41. sure when you gain muscle you will gain some fat but there is no exact percentage of what you will gain. I wasnt getting the results restricting either and am getting better results when lifting and eating at maintenance or a little above. sure I can do a cut later but if thats what you want to do then go for it. I see no reason why you need to be at a small percentage of body fat to do so. I dont look bulky at all if that helps

Literally one of the most relevant and useful answers I could have hoped for thanks