Improving shape and muscles = more calories

Farburnfred

Is that right. I am very near my target weight but def fit the flabby thin category. I need to get some definition on my muscles and am slowly doing more weights (hampered somewhat due to injury) and bodyweight exercises.

But as with alot of people who have lost weight by counting calories I am scared to add more calories and get the weight (body fat) back.

I am currently on 1540 calories and maintenance will be 1770, what do I need to improve my bodys looks without adding the fat back

Ainar

If you have not doing weights for long you may not need to go over maintenance. Beginners, most of them, can add muscle mass at, and even little below, maintenance cals, for like first few months. So if you are the case then just lift and see how it works. You prolly still add some size and tone up.

If you have been strength training with weights for more than 6 months till year then you prolly need to go above maintenance and go on bulk to add muscle. Therefore, you will have to add some fat if you will do so. Usual amount is like 500 cals above maintenance for muscle gain, don't need more than that. You can go even as low as 100 cals above maintenance to build muscle. That will minimize the fat you gain, what will be almost unnoticeable, but you will also build muscle slower. So longer to tone up...

That's if you wanna build muscle size and tone up. If you simply want more definition, not size, just lower body fat % and you will see all the muscle separation and everything.

My suggestion: Keep wight training and losing fat. Once you have lost it you can start to do a little bulk for a couple months. Like that you won't become fat. ^^

Matt_Wild

To build muscle you will need to go 200-300 calories above your maintenance, TDEE, level of calories. Think of your body like a house, the extra muscle an extension. If you don't give it extra bricks (food) for the workmen (training) what are you going to extend the house with?