I’m 33yrs old, 5 1”, currently weigh 108lbs.
My goal is to lose some body fat and gain muscle.
I’m looking to do a recomp as I’m at a good weight but still have quite a bit of fat on me and very minimal muscle mass due to lack of exercise and a sedentary lifestyle over the last 8 years. (And also a very, very bad diet consisting mostly of junk carbs and low protein).
I have started weight lifting last month and do 1 hour strength training on Mon, Wed and Fri. And 60 mins cardio on Tue & Wed (mostly treadmill & rowing machine). Sat and Sun are rest days.
My maintenance calories (without any exercise) is between 1350-1500. So I have taken 1400 cals as my maintenance level.
I’m confused on how much calories I should have when I am working out and whether to eat back my exercise calories or not.
So my question is if I am working out, say doing cardio for 1 hour, I burn about 400 calories.
Do I then eat that back the exercise calories to stay at the 1400 so would eat 1400+ 400? Or do I stick to 1400?
And how much protein should I be having? I usually have about 80-90g a day.