How much over maintenence if I want to build muscle?

charlton200
charlton200 Posts: 29 Member
in Food and Nutrition
Hi all,

Im a bit confused about how many cals i should be eating - currently I have a maintenence of 1870, but i know I should go over to build?

I'm 5'8, female and currently 70kgs, my weight doesnt bother me - i want to look stronger not thinner!

I am eating back most of the calories I use in my cardio (with some interpretation for mfps generosity!) but not sure about when I do weights?

Any advice much appreciated!

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I personally haven't done a bulk but I did read up on them in the off chance I decide to at some point. I have read that eating 250 calories over maitenance and lifting is the way to go...but I have also read as a woman not to bulk until you are about 20% BF..which may be a personal opinion of the person who wrote what I read.

    but to be frank it sounds like you would prefer to show the muscle as opposed to "building" muscle.

    To do that you need to lose bodyfat while maintaining the muscle you have.

    If you currently don't do a progressive load lifting program research Starting Strength or New Rules of lifting for women (both books on amazon and chapters I believe) or read this link for Stronglifts 5x5
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    If you are eating at maitenance and lifting you can get rid of fat while maintaining muscle mass...which leads to you being the same weight but smaller and showing the muscle you have...not thinner just smaller...
  • charlton200
    charlton200 Posts: 29 Member
    Thanks!
    Still new to all this, loving it tho!

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