Build muscle advice

deepakotnis

Hi all, I’m 5ft at 115 pounds after I lost 5 pounds in a matter of couple of months by tracking my calories. I eat around 1350 calories per day. Use my fitness pal to track. My average protein per day is 90-110 grams. I do weight training 4 days a week and hitt once a week. I have seen some muscle gain but my question is that I don’t want to lose any more weight and maintain 115 but also gain muscle. Should I just continue what I’m doing?
Gender: female

AnnPT77

What you're doing sounds reasonable for your goals, at the level of detail you've given us. (What I mean - without implying any criticism or suspicion - is that there's a wide range of "weight training" and some programs would support your goal better than others. For sure, you'd want a progressive program.) If you're making progress, sounds like you're doing fine. (This kind of thing is quite gradual, so patience is part of the equation.)

You might get some ideas/details from this thread:

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

I'm not the best one to give you detailed advice. I pretty much aim to maintain my strength and my body weight while improving technically at my sport if possible, but don't really care about body composition or appearance per se.

Best wishes!

deepakotnis

Thank you!!

Retroguy2000

@deepakotnis

If you're happy with how lean you are and you want to gain some muscle, you may need a small surplus. Try 100-200 per day.

That's a good amount of protein.

Often people aren't working hard enough when doing the weights. Are you progressing in reps/weight/volume? Are you working close to failure? You don't need to go to failure, but you do need to know where that is. If you're doing 10 reps of something you were doing 10 reps for six months ago, and you could actually do 15 reps, then that set of 10 isn't doing much for you.

Not suggesting the above applies to you. I have no idea. Just saying that it's quite common.

Jthanmyfitnesspal

I always advocate getting your fitness by doing something you enjoy. I don't do much weight lifting, but for upper body I swim, kayak, and paddleboard. I do a band workout when I don't have time for the others. For legs, I cycle (stationary, commuting, road, gravel) and run.

csplatt

I would start eating at maintenance or a tad over — by 100 cals or so — (not 1350) but continue your training routine.