Want to gain muscle.

football122783

I have lost 11 pounds since last December. Weighed 198. I am now at 187. I am 5'9 and my calorie intake is 2,350 because I am active I do work out but most of what I have been doing is losing the weight. I now want to regain muscle back. Any suggestions? Programs? And Nutrition for me would be appreciated.

wrunyon0331

If you're 5'9" 187lbs, work out about 4x week, and I just estimated your age to be around 25, then your Total Daily Expenditure of calories would be 2587. That would be your maintence calories to stay at the same weight which is why you're experiencing weight loss eating 2350 calories. If you want to start building muscle then I would start eating 3000 calories a day and start weight training with moderate to high intensity. I think this would help your body build lean muscle but I do believe in "clean bulking" so I think you should get your calories from lean meats, comp carbs, etc. Good luck!