Muscel gain females

This happens to me every time I enter the 3 phase of ChaLean Extreme. My advice would be to eat more lean protein and a healthy balance of healthy carbs. The intense hunger usually passes for me in about 2 weeks or so. Hope this helps

Ok cool yes i was thinking instead of trying to wait out the hunger until dinner time not worrying and having an apple, banana, yoghurt etc to bridge the gap.. that wasy i win by having something healthy and under 150 calories! Right?

Yep, I would. And also, don't listen to the girl who said you have to be in a surplus to be able to gain muscle. Simply not true.

actually it is true. women lack the same amount of testosterone as men which is why when we lift we dont bulk up all huge like dudes. and after the first few months of lifting, it becomes impossible (not impossible but incredibly difficult for most people) to increase muscle mass while in a deficit. you can get by the first few months losing fat while gaining muscle from all the stuff i've read about it but after that not really.

You can certainly experience some lean muscle accretion while in a deficit but that is generally true for beginners of resistance training. Basically your body recognizes the new adaptation and sees creating muscle as a priority. However, very soon after that, your body will then do a reality check and realize feeding developing muscle tissue is too metabolically expensive - and not a real priority - and redistribute energy sources elsewhere.

If your focus is on increasing lean muscle, I would cut out as much cardio as you can. Additionally, as a woman, the most actual muscle you realistically can gain is 1 lb per month. On the other hand, there isn't a cap to how much fat you can gain while on a surplus. An acceptable tradeoff, or partitioning is 1 lb of muscle to 1 lb of body fat gained.

I would highly recommend that your body fat be no higher than 19% to 24% to start a bulk cycle. Since you'll gain fat along with muscle, you will need to set an upper limit of acceptable body fat percentage. Typically for women it's between 27% to 29%. Once you reach that determined upper limit, stop the bulking cycle and slowly begin working back down to maintenance calories.

If you are currently experiencing a deficit, slowly increase calories back near predicted maintenance. Be very patient about it. Make sure you recalculate TDEE since your Resting Metabolic Rate may have decreased which would give you a lower TDEE than previously estimated. From there, slowly add increments of 2% to 5% additional calories over the course a few weeks. Generally speaking, ectomorphs need a larger surplus, thus need to eat more to gain muscle. In contrast, endomorphs should pursue a very small surplus since they gain very easily.

Pretty much the ONLY way you can gain muscle while not in a deficit is if strength training is a new stimulus. After the newbie stage I would only recommend gaining about 1-2lbs per month to minimize fat gain, any more than that and it will mainly be fat that you will have to lose later.

Women can gain muscle without gaining bulk. Basically more muscle fibers become engaged and you become stronger. This can happen while in a calorie deficit. I know because it has happened to me.

To gain bulk, you need the right amount of hormones, hours of lifting daily over years and yes a calorie surplus.

I think people are confusing gaining strength and building muscle mass while on a deficit. Yes you can gain strength while on a deficit, but one can't build muscle mass while on a deficit unless you're a newb, back from a break off of training, you're a genetic freak, are obese, or you're on the juice.

Getting back on track with your question, you really need to work out what your TDEE is (maintenance) and as long as you eat at a deficit you will not gain weight (a few newb pounds aside). The best thing to do to estimate this is use one of the online calculators and then tweak based on results you are seeing. You will need to assess over a period of weeks and not days though as water and to a lesser degree, food weight, can mask the 'real' movement in your weight.

However, rather than playing around with trying to work out maintenance, if you are hungry, up your calories by 100 - 200 and see how it goes. And the same applies with regard to needing to assess over a longer time period than a few days or even weeks.