Calorie consumption when strength training

charl_hcafc
charl_hcafc Posts: 50
in Food and Nutrition
I'm a female aged 21 and I've been a member of MFP since last November. I'm 5' 2 and a half and have lost some weight by changing aspects of my diet. In the last year I've been doing Zumba and playing badminton but not as often as I could've. I tried the whole 1200 calorie thing and it just resulted in me feeling run down and a little grouchy so I upped them gradually and incorporated loads more protein into each day, as well as eating less carbs.
I know that I'm not going to be the shape I want to be without hard work so I recently joined a gym.. I do 30 mins of cardio 4 times a week. I've started to use the weight machines (leg extensions, hip adductor/abductor etc) and have started to squat and lunge (with weights, but I also do them at home without weights). I've also started to train my biceps/triceps.
I understand that I won't need to eat loads and loads because I'm petite and I don't think I'd be capable of lifting heavy, but I feel like I should be eating much more than I am now. I'm on 1450 calories a day but the majority of the time I go over that.
I've changed my goals on here and aim for 100g protein, 150g carbs, and 65g of fat daily.
I'm eating the correct foods I just aren't too sure of how much and how often now I'm training!

If anyone has any advice I'd be really grateful :happy:

Replies

  • _stephanie0
    _stephanie0 Posts: 708 Member
    hey!! since you want to gain muscle i would eat maintenance or SLIGHTY under...i dont know your weight but i would use http://scoobysworkshop.com/calorie-calculator/ to get your number.

    i'll use me for an example
    5'4 140lbs
    maintenance- 2100 calories
    weight loss- 1700 calories
    want to gain muscle/minimal fat- 2300 calories

    you dont look very big so for you i would reccommend eating just under maintenance (if your maintenance is 2000, eat 1800)
    cardio-limit to 3x week HIIT is best
    weight training- 4-5x week lift HEAVY! as heavy as you can. try for 8 reps...if you can do 9 reps, it's too light.

    my two cents. :)
  • charl_hcafc
    charl_hcafc Posts: 50
    Thanks for your reply Stephanie, I appreciate it! I calculated my maintenance at around 2030. Have upped to 1650, consuming that on rest days too and have been eating calories back that I've burnt at the gym. Still not sure if that's enough of an increase but I know I need to up cals steadily..

    What type of lifting do you do? I'd like to start deadlifting as well as squats and lunges.

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