Cals to build muscle?

MrsBully4

I'd like to build some muscle but I've been eating at a deficit until now so I don't really know what to up my cals to. I'm not interested in being a bodybuilder so I don't need to BUILD MUSCLE ASAP, but I'm not making the gains in strength I'd like in my upper body and it's aggravating. Would eating slightly above maintenance be enough to make slow but steady gains or what?

BackTatJIM

asked this same question and my best response was to eat at maintain for 8 weeks (my new routine I start soon and see what gains I make) If I am not satisfied then to try eating more calories,,, Maybe you could try something similar, it really takes a lot of work to notice strength gains ( also make sure you switch your routine up every once and a while so your body won't get to use to the same motions)

MrsBully4

Thanks I'll try that!

BackTatJIM

a copy of the response I have in my inbox:

I would stay at maintenance for a season and record any muscle gains. Why?
Any time you gain weight, it's never 100% lean body mass.
Maintain for a season - say 6 weeks.
Check your progress, then if you feel like more gains are desired, do it VERY gradually - say 250 added calories daily.

mmapags

I'd like to build some muscle but I've been eating at a deficit until now so I don't really know what to up my cals to. I'm not interested in being a bodybuilder so I don't need to BUILD MUSCLE ASAP, but I'm not making the gains in strength I'd like in my upper body and it's aggravating. Would eating slightly above maintenance be enough to make slow but steady gains or what?

Can you share more info? I'm not sure trying to build muscle is better for you at this point than developing what muscle you have. What is your workout routine and what is happening when you say you are not making gains in strength?

MrsBully4

I do some amount of cardio daily and I usually do squats+calf raises day 1, deadlifts day 2 and bench presses/upper body (pullovers, 21s, lats, bent over rows) day 3 with day 4 just cardio or misc stuff like leg press/curls/whatever's not sore. If I really am tired I take day 4 off. Then I start over.

I feel like I have made real progress and increases in strength in all areas but my arms and chest, it's such slow going it's painfully frustrating. I'm starting wrestling school and I really want to play to my strengths (being a big tough solid girl for the smaller girls to bounce off) and build some muscle in my arms and shoulders to add to that impression. Being able to pick the other girls up wouldn't hurt either.

mmapags

Building muscle is difficult thing for a woman (meaning building new muscle tissue) due to lack of testosterone but not impossible. It requires a good strength routine and eating a surplus of, say, 500 calories a day. You will gain some fat along with muscle and the best you can probably hope for is about 1 lb a month. Alternately, you can eat at maintenance or a slight deficit and strength training. Your routine seems a little disjointed (no offence). You may want to look at a program of compound lifts like Starting Strength or Strong Lifts 5x5. These are progressive programs that build strength fairly quickly.

doubglass

Try eating at maintain or slightly above but eat mostly carbs before workout and follow workout with protein. A carb boost should help a more intense workout. If you are really motivated or just interested in what is possible check this link out:
http://munfitnessblog.com/how-to-build-female-boxer-body-like-hilary-swank/
I don't really recommend it but it does give you a clue as to how workout time, intensity and diet all fit together.
BTW Ms. Swank said she had some health issues because of the extreme diet and tapered off.