Strength training as a woman - calorie surplus?
shining_light
Posts: 384 Member
Prior to last month, I was the type who was doing all my exercise wrong. You know, two hours on the elliptical, eating like a rabbit, etc. And my weight was all over the charts all the time, eating between 1200 and 1500 calories a day. A month ago, I stopped the cardio. I walk to school and sometimes back, so that's between 3 and 7 miles of walking every day. And that's all the cardio I want to do, thank you very much. Screw cardio. Anyway...
So, my beginner gains with the weights have been fantastic. I upped my calories to net 1750 a day, and my weight has stabilized completely. I'll go weeks without a change. But, I'm a little confused by that. Why is my weight stable and not going up? I feel as though, if I'm building muscle, my weight should be going up. There's no way I've managed to perfectly balance my calories to burn fat while building muscle. That seems absolutely ridiculous to me. And yet, I can't explain why my weight is absolutely stagnant. So, the question is, would I gain any benefit from eating more? How would you recommend a 20 year-old woman adjust her calories to build the most muscle possible? I have the "lifting heavy" part of this equation down already. There's no little three-pound dumbells at my gym, let me tell you.
I don't care about fat gain, doesn't matter to me if I have to gain fat to gain muscle, although I've seen a lot of debate out there about whether bulking is necessary. I think my food diary is open if anyone wants to take a look.
Edit: yes, before you look, I am entirely aware that I shouldn't be eating the processed protein crap I'm eating. I'm just lazy as f***, that's all. I promise I'll deal with that.
So, my beginner gains with the weights have been fantastic. I upped my calories to net 1750 a day, and my weight has stabilized completely. I'll go weeks without a change. But, I'm a little confused by that. Why is my weight stable and not going up? I feel as though, if I'm building muscle, my weight should be going up. There's no way I've managed to perfectly balance my calories to burn fat while building muscle. That seems absolutely ridiculous to me. And yet, I can't explain why my weight is absolutely stagnant. So, the question is, would I gain any benefit from eating more? How would you recommend a 20 year-old woman adjust her calories to build the most muscle possible? I have the "lifting heavy" part of this equation down already. There's no little three-pound dumbells at my gym, let me tell you.
I don't care about fat gain, doesn't matter to me if I have to gain fat to gain muscle, although I've seen a lot of debate out there about whether bulking is necessary. I think my food diary is open if anyone wants to take a look.
Edit: yes, before you look, I am entirely aware that I shouldn't be eating the processed protein crap I'm eating. I'm just lazy as f***, that's all. I promise I'll deal with that.
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Replies
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How long have you been building muscle?
My guess is that you have found your maintenance number and that's why you're weight is holding steady. Either that, or the time window has been too short.0 -
*bump* Just interested...0
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How long have you been building muscle?
My guess is that you have found your maintenance number and that's why you're weight is holding steady. Either that, or the time window has been too short.
It's been about a month and a half. It's the maintenance number set by MFP, so if that's really the case and it is my true maintenance number, then hats off to MFP on that one.0 -
just start drinking a muscle milk or two a day. even EAS by ABBOT sells a soy protein shake. when you eat, add a glass of milk to your meal. When I was 20 i was 165 and only 17% body fat...i slacked off though and now im 200lbs and 27% body fat....so watch yourself as you age your metabolism slows.0
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I don't drink milk. When I quit drinking milk, I stopped craving sugar. This was a massive problem for me, so I don't plan on starting drinking it again.0
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How long have you been building muscle?
My guess is that you have found your maintenance number and that's why you're weight is holding steady. Either that, or the time window has been too short.
It's been about a month and a half. It's the maintenance number set by MFP, so if that's really the case and it is my true maintenance number, then hats off to MFP on that one.
Then you haven't built any meaningful muscle. You're at maintenance. Eat more to weight more.0 -
You really didn't help me there. "Eat more." How many calories, what macros?0
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Hi sweetie. I thought I might pass this blog link along to you, it is the place that helped me learn about women and weights: http://muffin-topless.com/ This gal lifts to sculpt her body, and using body building techniques to get extremely sculpted.
However, if you are looking to feel strong and torch fat off your body with light tone I recommend the book "The New Rules of Lifting for Women." I think some libraries carry it, I found mine on Amazon for $14 bucks.
A few things I see right off the bat in your statement that make me raise a brow are the "gaining fat to gain muscle." This is entirely not true, so don't think this way.
It comes down to eating enough calories of quality foods a day for your BMR, as well as enough for your body to use to create new muscle. You'll need to determine your calorie burn and what deficit you need to torch fat. As someone earlier here stated, 1750 might be matinence for you.0 -
Muscle takes a bit of time to build. If you've been at it for a month and a half you might need to up your calories.
I would up your TDEE by 10-20% and knock off the cardio (if you are doing any).0 -
Muscle takes a bit of time to build. If you've been at it for a month and a half you might need to up your calories.
I would up your TDEE by 10-20% and knock off the cardio (if you are doing any).
I just said, no cardio except walking for transportation.0 -
Muscle takes a bit of time to build. If you've been at it for a month and a half you might need to up your calories.
I would up your TDEE by 10-20% and knock off the cardio (if you are doing any).
I just said, no cardio except walking for transportation.
Yeah Cr01502 stop trying to be helpful GOD0 -
I read the OP as her wanting to gain muscle mass - which will inevitably come along with some fat gain. You're talking about losing fat/weight while retaining as much muscle as possible, and gaining some muscle definition. Different goals.Hi sweetie. I thought I might pass this blog link along to you, it is the place that helped me learn about women and weights: http://muffin-topless.com/ This gal lifts to sculpt her body, and using body building techniques to get extremely sculpted.
However, if you are looking to feel strong and torch fat off your body with light tone I recommend the book "The New Rules of Lifting for Women." I think some libraries carry it, I found mine on Amazon for $14 bucks.
A few things I see right off the bat in your statement that make me raise a brow are the "gaining fat to gain muscle." This is entirely not true, so don't think this way.
It comes down to eating enough calories of quality foods a day for your BMR, as well as enough for your body to use to create new muscle. You'll need to determine your calorie burn and what deficit you need to torch fat. As someone earlier here stated, 1750 might be matinence for you.0 -
Also, I'm consuming around my TDEE every day(calculated at 2237), but only netting 1750. Should my net be that number given for my TDEE? Would that make more sense?
Also, no one assume that I want to look "toned". I'd rather build a lot of muscle and be truly strong than it be an aesthetic thing. I'm not sure why that is. I don't want to build muscle for vanity reasons(I want to look strong, not what most women call looking "fit"). It's an ego thing, maybe?0 -
You really didn't help me there. "Eat more." How many calories, what macros?
I'd increase cals by 100 every 2 weeks until you start seeing a slow gain. Macros... minimum of 1g of protein per lb of lean body mass, minimum of .35g of fat per lb of body weight, the rest doesn't matter.0 -
Also, I'm consuming around my TDEE every day(calculated at 2237), but only netting 1750. Should my net be that number given for my TDEE? Would that make more sense?
Also, no one assume that I want to look "toned". I'd rather build a lot of muscle and be truly strong than it be an aesthetic thing. I'm not sure why that is. I don't want to build muscle for vanity reasons(I want to look strong, not what most women call looking "fit"). It's an ego thing, maybe?
TDEE is what you need to maintain at your current level of activity. Eat less than that and you'll lose weight, more than that and you'll gain.0 -
You really didn't help me there. "Eat more." How many calories, what macros?
I'd go up 100 cals for 2 weeks, then another 100 cals and monitor that. Macros... minimum of 1g of protein per lb of lean body mass, minimum of .35g of fat per lb of body weight, the rest doesn't matter.
Thanks.
For me, I'm already getting around 1-1.25 g of protein per pound, and when I'm eating my macros, 15% protein calories and 30% fat calories are always viewed by me as the absolute minimum. Especially protein. If I have a day where I'm consuming between 150 and 200 g of protein, that's a good day. Thank God I love chicken breast. 
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Also, I'm consuming around my TDEE every day(calculated at 2237), but only netting 1750. Should my net be that number given for my TDEE? Would that make more sense?
Also, no one assume that I want to look "toned". I'd rather build a lot of muscle and be truly strong than it be an aesthetic thing. I'm not sure why that is. I don't want to build muscle for vanity reasons(I want to look strong, not what most women call looking "fit"). It's an ego thing, maybe?
TDEE is what you need to maintain at your current level of activity. Eat less than that and you'll lose weight, more than that and you'll gain.
So what you're saying is my TDEE in this case should be my net, not my gross consumption, correct?0 -
Muscle building is a very slow process. It can take months of dedicated effort at the gym to pack on a pound of muscle. You are still eating at a caloric deficit which can help you reduce total body fat, but that also makes it more difficult to add muscle mass0
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You really didn't help me there. "Eat more." How many calories, what macros?
"muscle milk" is just a brand of protein powder. you don't have to mix it with milk and there are other brands.
add 250 calories to your TDEE. don't worry about your macros except for protein. make sure you eat enough protein.
for all intents and purposes, you need to be in surplus beyond your TDEE to build muscle. it's the easiest and fastest way to do it.0 -
Also, I'm consuming around my TDEE every day(calculated at 2237), but only netting 1750. Should my net be that number given for my TDEE? Would that make more sense?
Also, no one assume that I want to look "toned". I'd rather build a lot of muscle and be truly strong than it be an aesthetic thing. I'm not sure why that is. I don't want to build muscle for vanity reasons(I want to look strong, not what most women call looking "fit"). It's an ego thing, maybe?
TDEE is what you need to maintain at your current level of activity. Eat less than that and you'll lose weight, more than that and you'll gain.
So what you're saying is my TDEE in this case should be my net, not my gross consumption, correct?
Sort of. TDEE factors in exercise, so if you're calorie goal is based on TDEE, there's no need to log cals or eat them back.0 -
Muscle building is a very slow process. It can take months of dedicated effort at the gym to pack on a pound of muscle. You are still eating at a caloric deficit which can help you reduce total body fat, but that also makes it more difficult to add muscle mass
That definitely makes sense. It was very visible to me when I lost 7 pounds where I lost most of that weight from(... places I didn't WANT to lose fat from, obviously), so if I put on fat, it's probably going to go right back to those places. I suppose that'll be nice. :P0 -
Muscle takes a bit of time to build. If you've been at it for a month and a half you might need to up your calories.
I would up your TDEE by 10-20% and knock off the cardio (if you are doing any).
I just said, no cardio except walking for transportation.
Really?
Here's a hint.
Buy a book.0 -
You might check out www.scoobysworkshop
You can input your numbers and choose "gain muscle"... It will tell you your TDEE and it will also break down how your meals should look for the day as far a macros.
it sounds like you have a great attitude! Best of luck. You will figure it out -0 -
So you want to GAIN muscle and are not concerned about the fat that goes with it? You are not gaining at your current calorie level? Eat more. Go up to 2000. If you don't gain after 2 weeks, go up another 300 calories or so until you gain at a half pound a week. I ate about 3000 calories when I was bulking. I'm 5'9" and 160lbs. Protein should be about 1 gram for every pound of lean body mass. Fat should be about 1/3rd of your total mass. All other calories can be filled however you want, but make sure you get plenty of "good" foods (fruits, veggies, etc).
Also this blog of mine has some links to good articles on bulking:
http://www.myfitnesspal.com/blog/BusyLady406/view/so-ya-wanna-bulk-4758960 -
Thanks for the info on the book. I am going to check it out.0
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I owe you guys a big thank-you. My TDEE is about 2400(which was rather shocking to me when I realized that...), so I've upped my calories to that and not worrying about logging exercise. Makes it much easier to plan meals. Thank you!!!0
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