Need help on intake and training!

skyhealth

Its been a while now I have been on a low calorie diet of around 1200-300 for around 1 year and lost weight, the last few months I just started eating less and less now to around eat around 800-1000 calories and maintaining. I am at my goal weight which is 100lbs and want to maintain that but I am skinny fat because I dieted and lost so much muscle. I realised that I don't want to live my life eating such low calories because it is not maintainable. So i''ve been reading up a lot and most people are suggesting eating more and doing a strength training program to build muscle.

My Question is, is this the right thing to do to get rid of the skinny fat look? I'm quite anxious about increasing my calories for fear of gaining all the weight back . also how much strength training should I do a week?

these are my stats:
Height: 161 (5"3)
Weight: 45kg (100lbs)
Katch-Mcardle Formula
BMR: 1098
TDEE: 1511

If this is the right thing to do how should I go about increasing my calories, should I do it gradually, all at once or should I increase to 1200 for 2 weeks and then jump to 1500?

lilteeraw

I have almost the same stats as you.
I am 5'3 & about 110 lbs.
18 years old.
I would suggest to increase your calories to your tdee & add in strength training.
I have increased my calorie intake and am trying to strength train more also.
you have to be patient to see progress.
your body may gain weight at first, because of the increased calories... but once your body gets used to it..
youll prob lose those pounds.
you may gain even in muscle weight, but as a result look smaller and toner.
hope this helped.
feel free to look at my food diary and ask any questions you want.
I am in the same situation as you.
this is all really trial and error.

lilteeraw

i would also suggest making your food diary viewable to other to help you with food intake.

WickedPixie1

Read this earlier and it's pretty inspiring!

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

AntWrig

Its been a while now I have been on a low calorie diet of around 1200-300 for around 1 year and lost weight, the last few months I just started eating less and less now to around eat around 800-1000 calories and maintaining. I am at my goal weight which is 100lbs and want to maintain that but I am skinny fat because I dieted and lost so much muscle. I realised that I don't want to live my life eating such low calories because it is not maintainable. So i''ve been reading up a lot and most people are suggesting eating more and doing a strength training program to build muscle.

My Question is, is this the right thing to do to get rid of the skinny fat look? I'm quite anxious about increasing my calories for fear of gaining all the weight back . also how much strength training should I do a week?

these are my stats:
Height: 161 (5"3)
Weight: 45kg (100lbs)
Katch-Mcardle Formula
BMR: 1098
TDEE: 1511

If this is the right thing to do how should I go about increasing my calories, should I do it gradually, all at once or should I increase to 1200 for 2 weeks and then jump to 1500?

I would slowly increase calories. I would slowly increase calories. You will gain some weight and that is to be expected so be prepared.

I am not going to make any suggestions on what macro you should manipulate until you show your diary.

squirtgunsablzn

guys can eat more for one big reason, they have more lean body mass and that increases the need for caloric consumption. if you increase your calories add strength training and add some muscle slowly with a clean bulk, i recommend 200-250 over your tdee. you will not only improve your body composition but by adding muscle your maintenance will also increase as you add lbm. which is nice being able to eat more without worrying about it.

skyhealth

I'm a girl, does this still apply to me to eat over my tdee by 250 calories? will make me gain more fat than muscle as its hard for girls to build muscle? And what should my marco's be 40/40/20?

How many calories should I add per week?

AntWrig

I'm a girl, does this still apply to me to eat over my tdee by 250 calories? will make me gain more fat than muscle as its hard for girls to build muscle? And what should my marco's be 40/40/20?

How many calories should I add per week?

You're still human. The only difference is the amount of calories you're consuming. Regarding macros don't go on percentages. I would start with 100 calories per week and monitor your weight.

lilteeraw

my macros are 40/30/30

squirtgunsablzn

i would say anywhere from 100-200ish above your tdee is fine. just like said above monitor.

skyhealth

Okay thanks! I think I'm going to start by adding 100 extra cals a day per week till I get to my TDEE and then see if I want to add an extra 150-250 after I get there. Should I do any cardio or just x3 full body weight training sessions per week?