Calories for building muscle and loose fat body

lamiaus85
lamiaus85 Posts: 7 Member
in Health and Weight Loss
I need help on this !!!

I got a question coz I’m a bit lost on this area .... as I know carbs are good for build muscles but I’m not very sure if they are if u want to loose fat body ...
Basically this is me ....
55 kg
Body fat upper body 15%
Body fat lower body 24%
I want to gain and defining my muscle more but in the same time that body fat on my lower body pisses me off ....
I’m trying to focus on my lower body and don’t skip it ....
So I thought to have a deficit calories would help me too for loose the fat ......
I’m on 1600 calories (160 gr carbs , 100gr proteins , 72gr fat)coz as I know more or less I burn 1700,1800 in rest day . I go gym 4 times a week , I walk around 4,5 km two days or three plus cardio twice a week too .
Do you think I’m eating enough ? My mind Is paranoid if I eat more I will get bigger or I won’t reach my goal on fat body%....

Replies

  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    lamiaus85 wrote: »
    I need help on this !!!

    I got a question coz I’m a bit lost on this area .... as I know carbs are good for build muscles but I’m not very sure if they are if u want to loose fat body ...
    Basically this is me ....
    55 kg
    Body fat upper body 15%
    Body fat lower body 24%
    I want to gain and defining my muscle more but in the same time that body fat on my lower body pisses me off ....
    I’m trying to focus on my lower body and don’t skip it ....
    So I thought to have a deficit calories would help me too for loose the fat ......
    I’m on 1600 calories (160 gr carbs , 100gr proteins , 72gr fat)coz as I know more or less I burn 1700,1800 in rest day . I go gym 4 times a week , I walk around 4,5 km two days or three plus cardio twice a week too .
    Do you think I’m eating enough ? My mind Is paranoid if I eat more I will get bigger or I won’t reach my goal on fat body%....

    If you want to build muscle, you need a good progressive overload lifting program. How tall are you?
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Also, here is a link to a bunch of good lifting programs. If you like a lower focus, StrongCurves is a good one to look at.
  • lamiaus85
    lamiaus85 Posts: 7 Member
    I’m 165 cm tall
  • sardelsa
    sardelsa Posts: 9,812 Member
    In your case I would eat at maintenance to recomp (slowly gain muscle and lose fat over time) while following a lifting program in the link above.

    See this thread for more info on recomp

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Categories