Time to stop dieting and start building . . . . HELP!

GSCPostBaby

I am happy with my current weight/look apart from wanting to now add some more muscle. I realize that I cannot build any real muscle while on a calorie deficit and so am now ready to increase my intake to maintenance to start building. I'm increasing my intake from 1300 to 1850 and intend to eat back exercise calories. I'm thinking about setting my macros around 35/35/30 but I'm not sure.

My diary is open but I just got back from a two week vacation and you will have to go back to prior to the 3rd of July to see how I really eat. I strength train 4-5x weekly on a half body split at home and do not have access to a gym. I also walk and ride horses throughout the week.

I'm really just unsure of what to do. I've never done anything like this before. Any suggestions and tips would be appreciated and I won't tolerate people getting catty about this, thanks.

ItsMeRebekah

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GSCPostBaby

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iWaffle

I'm thinking about setting my macros around 35/35/30 but I'm not sure.

That should work well enough. I'm at 40/35/25 but I really seek to fill protein first and then just add in carbs to meet calorie goals. As far as what to do you probably already know enough about the nutrition part. You'll need to adjust calories to a slight positive to gain and a slight negative to lose. Just like losing don't try to do it all at once and you don't have to gain a pound a week because anything that's not muscle will be fat. Take it easy on the weight gain and focus on getting stronger. Focus on the weight training and just adjust calories up or down to gain or cut fat. Your workout won't vary with either scenario, just the calories.

Here's a good place to start reading since it covers a lot of the basics better than I could.

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

EDIT: I'm sort of on the fence. I want to be a bit leaner but I want to build too so I keep staggering my intake. I might meet calorie goals for a few days then change my mind and cut back a bit. :laugh: Just started taking Creatine today which will add a few pounds of water weight but is supposed to make a noticeable difference in strength.


Best of luck.

EDIT: Be careful of excessive cardio because it can slow down muscle gain. 30 minute segments is fine but don't hit the treadmill for an hour at a time.

game05

mostly, just make sure you're getting enough protein in your diet to support muscle growth. for guys it's roughly 1g per pound of goal body weight, but i'm not certain if the recommendations change for chicks.

if possible, eat/drink some protein within a half-hour of your workout.

also, you're not going to be able to eat all your protein at once. your body can metabolize only about 50g of protein at a sitting, so that may mean you'll have to space things out throughout the day.

protein powders can definitely help with this.

GSCPostBaby

Thanks for the reply!

GSCPostBaby

mostly, just make sure you're getting enough protein in your diet to support muscle growth. for guys it's roughly 1g per pound of goal body weight, but i'm not certain if the recommendations change for chicks.

if possible, eat/drink some protein within a half-hour of your workout.

also, you're not going to be able to eat all your protein at once. your body can metabolize only about 50g of protein at a sitting, so that may mean you'll have to space things out throughout the day.

protein powders can definitely help with this.

I am operating on the 1 - 1.5 g/lb theory but usually land closer to 1g/lb. If I get closer to 1.5 I make sure to add more H2O too.

I'm using Syntha 6 with milk once a day (30g +/-) and eating Greek yogurt for breakfast (25g), chicken, cheese and nut products for lunch (25g +/-) and chicken or fish for dinner (35g +/-). I'm thinking if I add one more protein shake per day that should cover it. I've also been trying to make sure I'm drinking some excess water to help metabolize all that protein. I can tell the days I don't have enough cuz "things" get uncomfortable, if you catch my drift.

GSCPostBaby

Also, does anyone have an opinion on flax oil and fish oil? I use both. Fish oil in capsule form and flax oil in my shakes.

GSCPostBaby

I am a cardio hater anyway. I don't run at all but go for 2-3 mile brisk walks 4-5x weekly. That usually only takes 30-45 minutes so I think I'm good there. How do you think horseback riding falls? I always considered it more of a strength routine as opposed to a cardio one.

iWaffle

I know that horseback riding will make your legs sore if you're not used to it. My daughter has one and I ride it occasionally. Sore legs so it must be working something. I would classify it more as strength than cardio. Pulling on the reigns and gripping the horse, getting in and out of the saddle is all muscular based.

On the fish oil. Don't know tons about it but I was debating starting using it myself. Just reading through this earlier today.

http://examine.com/supplements/Fish+Oil/

geekyjock76

I'm on my 2nd week of doing Carb Cycling, which I did a previous time and it helped me stay lean while upping my muscle mass gradually. Carb Cycling can either be used to lean down or gain lean mass, btw. I followed the guidelines from Tnation:

http://www.t-nation.com/readArticle.do?id=811783

There are several other carb cycling programs as well:

http://www.t-nation.com/free_online_article/most_recent/researchapproved_carb_cycling

kaervaak

Fish oil is awesome and everyone who doesn't eat fish every day should take it. It has tons of health benefits.
Flax seed oil is good to help with your omega-3/omega-6 balance but not as necessary in my opinion.

Also, vitamin D and calcium are great supplements, particularly for women.

I'm going to second the carb cycling recommendation. It's great for adding lean mass without too much fat gain.