Question about calorie intake.. I want to reduce bf

rhon456
rhon456 Posts: 15 Member
in Goal: Maintaining Weight
I have been working out for a while, but only really taking it seriously for the past 4 months.. Used to be purely cardio but now I have moved to weights 3 or 4 times a week and maybe doing 30 mins cardio a week.

My goal just now is to reduce bf/increase muscle but also lose a little bit more weight. I think I've hit a plateau in the past couple of weeks. So my question is, how many calories should I be eating? I'm wary of eating too little as it will hinder muscle growth.. but I also don't want to eat too much! Should I eat at my maintenance level and up the cardio?? Or eat a little bit lower than maintenance?

Replies

  • joan23_us
    joan23_us Posts: 263 Member
    I have been working out for a while, but only really taking it seriously for the past 4 months.. Used to be purely cardio but now I have moved to weights 3 or 4 times a week and maybe doing 30 mins cardio a week.

    My goal just now is to reduce bf/increase muscle but also lose a little bit more weight. I think I've hit a plateau in the past couple of weeks. So my question is, how many calories should I be eating? I'm wary of eating too little as it will hinder muscle growth.. but I also don't want to eat too much! Should I eat at my maintenance level and up the cardio?? Or eat a little bit lower than maintenance?

    POST YOUR stats so we can have an idea of how much you should be eating, bodyfat percentage, etc.
  • rhon456
    rhon456 Posts: 15 Member
    Ah sorry.. 131lbs and 5ft9
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Ah sorry.. 131lbs and 5ft9

    I would recommend bulk and cut cycles. There's no way I would be cutting calories with those stats.

    Also, you can't really build muscle if you're in a calorie deficit, so lose fat or build muscle, but don't both at the same time doesn't really work.
  • blgmw2
    blgmw2 Posts: 171 Member
    Do you know what your TDEE and BMR are?
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    If you wish to lower bf more, that's up to you. But if that is you in your picture, I don't see the reason to drop more weight since you are already quite thin and would be underweight at 128 lbs.

    If I were to assume you are 19% bf, with that activity, you may need 2185 calories to maintain and can cut to 1935 to reduce fat mass by 0.5 lb per week. But since gaining muscle is another goal of yours, you are at an excellent bf% to to a bulk.
  • rhon456
    rhon456 Posts: 15 Member
    I wish it was me in the picture! Just a girl off tumbler!

    Yeah I worked out my BMR to be 1425 and TDEE to be 1959, which to be honest I thought was a bit low? Maybe I should just stick with 1800-2000 a day and make sure my macros are spot on.
  • rhon456
    rhon456 Posts: 15 Member
    Going into my last 2 months of uni so maybe bulking is a good idea hahah
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Muscle growth doesn't really happen in calorie deficit. And fat loss doesn't happen in calorie surplus. So pick which one you'd rather do and apply correct calorie intake. Take your TDEE and either subtract 20% for weight loss, or increase by 10% for muscle building (along with a sound progressive overload high volume program).

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • MityMax96
    MityMax96 Posts: 5,778 Member


    My goal just now is to reduce bf/increase muscle but also lose a little bit more weight.

    One or the other really.
  • rhon456
    rhon456 Posts: 15 Member


    My goal just now is to reduce bf/increase muscle but also lose a little bit more weight.

    One or the other really.

    yeah that's what i thought.. just really don't want to be skinny fat!

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