should i eat more since i'm weight training?

atrebor18
atrebor18 Posts: 235 Member
in Fitness and Exercise
Two days ago I started Jamie Eason's Livefit program because I want to lift weights and tone my muscles. I've read somethings that said when doing strength training I should be eating in surplus, is that true? My calories are currently set at 1250, is that too low if all I'm doing is lifting weights 4 times a week with very little cardio? How many calories should I be eating? I also make a point to eat a lot of protein as well. Any advice would be greatly appreciated!

Replies

  • caseythirteen
    caseythirteen Posts: 956 Member
    You only need a surplus if you are trying to increase your muscle mass. Strength training can be done on a deficit so that you can retain your LBM and gain strength. That being said, not knowing what your BMR & TDEE are, I think you definitely would want to consume more calories. Your current intake of 1250 is probably not much above BMR or maybe even below. Figuring out your TDEE and doing a smaller deficit of maybe 10% is more likely a sweet spot between fat loss but still enough to fuel your workouts. That's just my opinion though and I'm certainly not an expert! Good luck with it all. It can be so hard to find the right balance sometimes.
  • deksgrl
    deksgrl Posts: 7,237 Member
    You are 22 years old, and you're not obese. Yes, eat more.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You only need a surplus if you are trying to increase your muscle mass. Strength training can be done on a deficit so that you can retain your LBM and gain strength. That being said, not knowing what your BMR & TDEE are, I think you definitely would want to consume more calories. Your current intake of 1250 is probably not much above BMR or maybe even below. Figuring out your TDEE and doing a smaller deficit of maybe 10% is more likely a sweet spot between fat loss but still enough to fuel your workouts. That's just my opinion though and I'm certainly not an expert! Good luck with it all. It can be so hard to find the right balance sometimes.

    Pretty much this.

    If you want to grow new muscle tissue, you need a surplus. Otherwise maintenance or deficit is fine. How much of a deficit is debatable and largely determined by goals/expectations. I do agree that 1250 is pretty low, but I can't sit here and tell you for sure that it's going to limit your progress.
  • atrebor18
    atrebor18 Posts: 235 Member
    I tweaked my goal settings and now its set to 1,490 calories per day. I think I'll see how that does for me for the next week. Thank you for all the advice!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I tweaked my goal settings and now its set to 1,490 calories per day. I think I'll see how that does for me for the next week. Thank you for all the advice!

    Sounds good. Just be aware that 1 week isn't really enough time to judge results. Give it 3 or 4 weeks and see how you do.
  • atrebor18
    atrebor18 Posts: 235 Member
    I tweaked my goal settings and now its set to 1,490 calories per day. I think I'll see how that does for me for the next week. Thank you for all the advice!

    Sounds good. Just be aware that 1 week isn't really enough time to judge results. Give it 3 or 4 weeks and see how you do.

    Okay that makes more sense!
  • benflando
    benflando Posts: 193
    The simple answer: Yes.
    Calculate into MFP how long you are training and adjust your calories goals around that

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