Getting back to maintenance

NathanHardcxstle

Start weight: 104kg
Current weight: 86kg
Goal weight: 80kg
Hieght and age: 183cm, 18
Current calorie intake: 1600

So basically for the past couple of months I’ve been on a aggressive diet some would say and I now wanna start going to the gym and building some muscle so I wanna get back to maintanence and allow the work I do at the gym to put me in a deficit while I lose the extra fat.. how would you go about this? I know going straight back to maintenance would cause me to put a lot of weight back on so I’m kinda stuck! Also anyone know a good macro ratio for when trying to build muscle? Thanks in advance!

EDIT: just looked at what my maintence would be and it’s saying 2900 with 3-5 days of moderate excerise... seems too high?

endermako

You can't build muscle while in a deficit.

Rose18l

You probably would get a better answer had you posted this in the gaining weight section.

The daily intake of calories would depend a bit on height and activity level. MFP works based on the more you move the more you get to eat. So your workouts shouldn't be part of your daily intake but noted separately. 2900 doesn't sound to odd to me.

Slowly start to increase your calories and see what your weight does. Don't jump from 1600cal to 2900 cal in one go, split it out over a longer period. I would advise to do a recomp where you eat at maintnance. I would also advise to get on a proven lifting program. Especially for someone who is new to lifting it is possible to still build some muscle on a deficit.

The following thread contains lifting programs you could do:

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

DanaDark

You will gain water weight by going to maintenance. You're after fat loss so whats the problem? If you're gaining fat at maintenance... guess what, you're not at maintenance.

Lifting weights at the gym while in deficit will help you retain muscle mass while encouraging fat loss. You're not going to be burning significant amounts of fat at maintenance and lifting.

If what you're doing now is working, continue it and simply add a basic weight training program 1 to 2 times a week. If you plan to gain weight (muscle) in the future, then you could come back for more advice.

cwolfman13

NathanHardcxstle wrote: »

Start weight: 104kg
Current weight: 86kg
Goal weight: 80kg
Hieght and age: 183cm, 18
Current calorie intake: 1600

So basically for the past couple of months I’ve been on a aggressive diet some would say and I now wanna start going to the gym and building some muscle so I wanna get back to maintanence and allow the work I do at the gym to put me in a deficit while I lose the extra fat.. how would you go about this? I know going straight back to maintenance would cause me to put a lot of weight back on so I’m kinda stuck! Also anyone know a good macro ratio for when trying to build muscle? Thanks in advance!

EDIT: just looked at what my maintence would be and it’s saying 2900 with 3-5 days of moderate excerise... seems too high?

In this scenario, you maintenance includes your exercise...so you'd just cut calories from there.

2900 isn't high. I'm moderately active and maintain on 2800-3000 and it's not like I do anything crazy. Average male with little activity will maintain in the neighborhood of 2500.