Lifting and increasing calories

Tattoos_and_Tea

Afternoon all. I’ve finally hit my target weight and lost 67lb, however, I’m still wobbly so want to focus on toning. I was wondering how I achieve this and gather the best way is to start lifting and lay off the cardio. Is this right? Also, I’m hungry on 1300 calories so wondered what I should roughly increase it by if I am to start lifting. My macros are currently 35/35/30 (protein carbs fat). I’m 5’6” and 34 years old. I have a gym membership and aim to get there four times a week.

Please can you advise on how I can tone up, lose inches and eat more? Thank you.

sardelsa

Were you lifting while you were losing weight? If not, definitely start now. Follow a progressive lifting program (ie. don't just do random things in the gym), 1300 cals is really low for maintenance at your height so you want to increase that, you can kind of jump into maintenance or add 100-150cals per week until you are maintaining. Keep protein at least 0.8-1g per lb lean body mass or bodyweight and most of all... have lots and lots of patience. Recomp is not a quick process at all.

Tattoos_and_Tea

Thank you. I haven’t been lifting whilst losing, just done cardio. I’ll up it to 1400 to start with x

sijomial

Good advice as usual from @sardelsa

Most beginner routines are 3 days a week so you could do cardio on your fourth gym day, you just have to fuel it properly. Strength and cardio fitness can go hand in hand!
(Hint - cardio doesn't burn muscle for fuel.)

Lifting isn't a big calorie burner but with a change of routine and switch to maintenance you are going to have to experiment with your calorie levels. Look for the long term weight trend and ignore the perfectly normal fluctuations.

BusyRaeNOTBusty

Have you decided on a lifting program?

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest