Starting Heavy Lifting - Should I Eat More?

mgobluetx12

I've read through the New Rules of Lifting for Women and decided this is definitely what I want to do. I would like to know if I need to start eating more. Most days, I eat about 1200-1400 calories and eat back about half of my exercise calories. My doctor has approved this, even though my TDEE is about 2600. It's working for me, I have energy to exercise and am never hungry. I don't need people telling me I'm not eating enough NOW, I just need to know if I should increase my calories when I start lifting. I eat 35% carbs/35% protein/30% fat.

What changes do I need to make so I can build the muscle?

taylorwaylor

Yes, you should be eating more to gain muscle. In the new rules of lifting for women book it says how many calories you should be eating for your age/height/weight. It also says to eat atleast 200 calories more on workout days. If your just trying to gain muscle you need to eat more and if your still trying to lose weight/fat you should stick to about 200 cals over.

Sarauk2sf

If you want to actually build muscle (other than the 1 - 2 lb of newbie gains), you will need to eat at a calorie surplus. However, if you just want a little more definition a combination of lower BF and the 'pop' you get from neuromuscular adaptation (sort of puffs up the muscle you already have without actually increasing the mass) can be achieved at a deficit.

NROL4W gives calorie guidelines.

Chief_Rocka

If your goal is to build muscle, then you should move from a deficit to a surplus.

mgobluetx12

If you want to actually build muscle (other than the 1 - 2 lb of newbie gains), you will need to eat at a calorie surplus. However, if you just want a little more definition a combination of lower BF and the 'pop' you get from neuromuscular adaptation (sort of puffs up the muscle you already have without actually increasing the mass) can be achieved at a deficit.

NROL4W gives calorie guidelines.

This is definitely what I want to do. I forgot it had those calorie info in there and I went back and calculated. I'm supposed to eat 1924 on rest days and 2244 on workout days! Wow, I don't know if I can eat that high. I guess I'll have to figure it out if I want to follow this workout.

almc170

Yeah, you'll need to eat at a surplus to gain muscle. And if your calories are too low, you'll probably find that your lifting progress stalls out quickly. I'd pay attention to the book, where it recommends a small deficit, if any.

mgobluetx12

Thanks, that makes a lot of sense.

DopeItUp

Where did you get the 2600 number for your TDEE? If that is actually true, you should be eating even more than that. Closer to 3000.