Help! Calorie Goal for Muscle Gain?

WeatherGirl8

Hi everyone!

I've finally finished my (final!) horribly structured college gym requirement, which despite it's awful structure did give me enough muscle to comfortably build off of at home. I now have access to a bench and a few dumbell/ free weights and am planning on lifting for 30 minutes, four times a week. I'll also be doing some low intensity cardio (basketball!) for about 30 minutes a day and walking 2-4 miles five times a week.

As an almost 5'9'', 112 lb female, what should I be eating to gain muscle? Any good calculators or other resources that you've had experience with and have learned to trust?

I've done a fair amount of research on this, but have gotten so many conflicting numbers from so many different blogs and sites, so I thought I might try to seek out wisdom of people who've actually been through the same process.

redheaddee

Are you really that tall and that thin?

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_underweight.html?pounds=112&inches=69

Height: 5 feet, 9 inches
Weight: 112 pounds

Your BMI is 16.5, indicating your weight is in the Underweight category for adults of your height.

For your height, a normal weight range would be from 125 to 169 pounds.

Talk with your healthcare provider to determine possible causes of underweight and if you need to gain weight.

JenMc14

Eat 15-20% over your maintenance. Don't go by time for lifting. You need to lift heavy. If you can do 2 sets of 10 with good form, go heavier. Focus on big, compound lifts. Drop some of the cardio. Check out New Rules of lIfting for Women or StrongLifts, or Madcow or Starting Strength. If yor height and weir are accurate, you are rather underweight, so you may need to eat even more.

WeatherGirl8

Are you really that tall and that thin?

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_underweight.html?pounds=112&inches=69

Height: 5 feet, 9 inches
Weight: 112 pounds

Your BMI is 16.5, indicating your weight is in the Underweight category for adults of your height.

For your height, a normal weight range would be from 125 to 169 pounds.

Talk with your healthcare provider to determine possible causes of underweight and if you need to gain weight.

Oh, yeah, I am. Don't mind the low weight; only included it for reference. I've seen a nutritionist and been checked out and everything's fine. No bones sticking out or anything.
But adding a bit of bulk? Yes please!

JenMc14

I forgot to add, check out bodybuilding.com. The female forum there is really helpful. There's a sticky thread on nutrition and tons of knowledgeable ladies (and gents) there.

WeatherGirl8

I forgot to add, check out bodybuilding.com. The female forum there is really helpful. There's a sticky thread on nutrition and tons of knowledgeable ladies (and gents) there.

Thank you, I will!

redheaddee

Eat 15-20% over your maintenance. Don't go by time for lifting. You need to lift heavy. If you can do 2 sets of 10 with good form, go heavier. Focus on big, compound lifts. Drop some of the cardio. Check out New Rules of lIfting for Women or StrongLifts, or Madcow or Starting Strength. If yor height and weight are accurate, you are rather underweight, so you may need to eat even more.

+1000000000

DavPul

I'd start around 300 cals over maintenance and see how things are going after 4-6 weeks