First priority -- lose fat or gain muscle??

psuLemon

It is extremely difficult to build muscle on a calorie deficit. You want a small caloric surplus. And based on the stats the OP doesnt actually want to build muscle. Now if she said 135 @ 20% bf then it would justify muscle growth. What people tend to forgot is you need to gain weight to gain muscle.

I actually would like to be stronger and have muscles to show. I guess I was just thinking that you have to lose the fat that covers those muscles. I've just been using internet calculators to figure out roundabout numbers. Plus, I have seen many women my height that are very fit (with low body fat) and in the 120-pound range.

AHHHH --- starting to confuse myself

Believe it or not i think you have it figured out. Start with a cut phase to get to 18-20% body fat and then evaluate your body. At that point if you want more definition, then do a slow bulk phase.. one like leangains. At aim to gain 10 lbs of muscle and follow it up with another cut phase.

kristenstejskal

It depends on what your priority is! Although you can (relatively) maintain current muscle at a caloric deficit, its nearly impossible to bulk without a caloric surplus (meaning you have to be eating above you TDEE). I might be wrong, but it sounds like you might not want to BUILD muscle persay, maybe you just want your current muscle to show more (more definition)? If thats the case, then focus on a calorie deficit (20-25% below TDEE).

However, in my case, I want to bulk, I want more muscle! Therefore, my focus (in the very near future) will be eating at a calorie surplus and building as much muscle as I can, and then in about 3 months, I will do a 4-5 week cutting phase in which I'll cut my fat mass but try to maintain my increased muscle mass as much as possible, realizing I probably won't be building much more muscle mass during this phase.

Its all about your priorities- bigger muscles or lower bfp! Hope this makes sense

Emtabo01

Bump

yecatsml

Bump

NJL13500

Bump....I'm at the point where I've reached my goal weight, but want to built muscle mass. I've been afraid to give up cardio entirely. I went from 60 minutes to 45 minutes per session. Not only does it help with weight loss, but I like the feeling it gives me and exercises my heart.

I'm 5'6" and 136 pounds and 20.7% body fat. I'd like to stay about where I am, but get stronger.

psuLemon

Bump....I'm at the point where I've reached my goal weight, but want to built muscle mass. I've been afraid to give up cardio entirely. I went from 60 minutes to 45 minutes per session. Not only does it help with weight loss, but I like the feeling it gives me and exercises my heart.

I'm 5'6" and 136 pounds and 20.7% body fat. I'd like to stay about where I am, but get stronger.

If you want the cardio feel while weight training, just do compound moves (lower and upper body together). You can easily get your heart rate up.

vsetter

I would cut body fat down a bit more prior to doing a round of bulking. You want to be a bit lower because it will translate to a longer period in which you can actually increase muscle. Read this article by Lyle McDonald about bulking and you'll see what body fat range would be ideal to focus exclusively on increasing lean body mass:

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

After reading the article, use this online calculator and enter in your stats: 130 lbs; 25.5 bf; 0.5 fat loss goal; moderately active - it will tell you to eat 1800 calories as well as recommended macro breakdown. Keep lifting heavy on this approach.

http://www.weightrainer.net/losscalc.html

Great links. Very informative. Thanks for sharing. I think I am going to take this advice and keep working the fat down....at least just a little more.