A Couple of Questions About Lifting.

PhoenixRising11
PhoenixRising11 Posts: 245 Member
in Fitness and Exercise
So my calorie goal used to be 1200 a day when I wasn't training at all. Now that I am training I know my calories should increase a lot more but does anyone know how I can figure out by how much or is that not really important?

I know I should be upping my protein intake too but how much is too much? I have read that I should be having about 62g but should that be increased because I'm lifting? And how much protein is too much?

On the days that I don't lift, should I still be eating more calories or go back to a lower calorie count?

For those that have DOMS, do you still lift when you are really sore or wait until you have completely recovered before lifting again?

Thanks for the help guys.

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    It depends what your goals are. If you want to maintain LBM while losing body fat, eat at or near TDEE (calculate your TDEE here: http://scoobysworkshop.com/calorie-calculator/)

    If you want to gain muscle you need to eat in excess of your TDEE.

    Protein intake recommendations vary greatly, but setting your macros to 40% carb, 30% protein and 30% fat is a common plan.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Re: DOMs, you should wait at least one day between working each body part. i.e. if you do upper body one day, do lower the next day, or if doing full body routines leave a rest day between workouts.
  • DavPul
    DavPul Posts: 61,406 Member
    Without knowing your measurements it's impossible to give specific recommendations. Set your macro goal to 30-35% protein (doesn't matter what the other two are) and you should be in the right ballpark. Unless you're 5'2 or less' 1200 cals is probably too low.

    Yes, you will lifting on days when you are sore.

    How much you eat on off days depends on your goals

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