Weight training and caloric needs

jpvieira

So I've been at this for a little while now and slimmed down a bit. I'd like to continue to lose fat, but I also want to be fit rather than scrawny so have started adding strength training every other day to my workouts. My question, should I leave my calories as is, or should I increase them at all? I'm currently trying to lose 1.5/week which for me comes out to 1440 calories a day.

amnsetie

log your weight training, strangely you need to do this in the cardio area of the exercise tab.
then you know how much to eat
when weight training eat more protein. it builds muscle

jpvieira

So I don't necessarily need more calories but do need to up my protein. Will do!

amnsetie

you should probs have a few more calories, log it and you will see

stevehomoki

If you want to get stronger, I recommend eating at maintenance with higher amount of protein for a leaner approach to gaining a muscular figure. Some would advertise "bulking" meaning eating 500 calories above your maintenance level to help repair muscles. However it does come with a cost of gaining some fat, it's just the way it is. I have some experience and spoken to several higher end natural body builders and regular folks about this kind of stuff. For someone like yourself, I'd recommend Strong Lift or Starting Strength. It'll help you build a strong core that way you can advance into a split.

Eat at maintenance and consume a minimum 1 gram of protein per lean body mass. Keep it up and you'll start having a noticeable figure.

Jynus

log your weight training, strangely you need to do this in the cardio area of the exercise tab.
then you know how much to eat
when weight training eat more protein. it builds muscle

calorie excess of all nutrients builds muscle. protein alone won't do it.

dusty8907

Tdee + 250-350 calories as the surplus to build muscle. As a beginner to lifting you might be able to put on a bit of muscle at maintenance calories but not what you could at a surplus.