Gain muscle while lowering BF%

courtney_skiles
courtney_skiles Posts: 1
edited November 2024 in Fitness and Exercise
I'm 5'9 and 145 lbs with 15% body fat. I'm just starting out but I possibly want to compete in some type of figure competition. I don't mind gaining weight if it's muscle but does anyone know how many calories I actually need? My fitness pal says 1,860 to maintain my current weight but I want GAINS! I lift 4 times a week for an hour each session and run the other 3 days for 30 min. Thanks everyone!

Replies

  • LeanButNotMean44
    LeanButNotMean44 Posts: 852 Member
    Check out the iifym.com site. There are some calculators there that will help you figure out how much to eat for a bulk, cut, and for maintenance.
  • amandarunning
    amandarunning Posts: 306 Member
    Post on the "Gaining Weight" section and you'll get lots of advice - though I think what you're hoping for is impossible as some increase in body fat has to go hand in hand with muscle gains.
  • adamwsmith1981
    adamwsmith1981 Posts: 13
    Try Body Beast DVDs. I am doing it now and I'm losing too much weight (my main goal) but I am gaining good lean muscle. It is relatively cheap ($40ish various sites) and it is made to get big! It comes with meal plans and target calorie intake etc. I love it and I am getting back into my Army condition.
  • Fat4Fuel2
    Fat4Fuel2 Posts: 280 Member
    Also check out youtube. There's alot of good channels out there for both men and women looking to compete.
  • maxwellnyce
    maxwellnyce Posts: 23 Member
    It depends on your current fitness status. Beginners can most certainly gain muscle while losing fat. LeanButNotMean44's idea is spot on. iifym.com is a great place to start on your fitness goals.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    courtney_skiles wrote: »
    I'm 5'9 and 145 lbs with 15% body fat. I'm just starting out but I possibly want to compete in some type of figure competition. I don't mind gaining weight if it's muscle but does anyone know how many calories I actually need? My fitness pal says 1,860 to maintain my current weight but I want GAINS! I lift 4 times a week for an hour each session and run the other 3 days for 30 min. Thanks everyone!

    If you're 15% you're actually pretty lean for a woman, hell lean for most men on here. If you're looking to do figure competition you may consider finding a professional that specializes in figure / bodybuilding to help you with your diet. Since you're that lean already it will be harder to get down to competition bodyfat. One female trainer I can think of is Sohee Lee, she competes herself and can train others.

  • ItIsTJ
    ItIsTJ Posts: 116 Member
    Sam_I_Am77 wrote: »
    courtney_skiles wrote: »
    I'm 5'9 and 145 lbs with 15% body fat. I'm just starting out but I possibly want to compete in some type of figure competition. I don't mind gaining weight if it's muscle but does anyone know how many calories I actually need? My fitness pal says 1,860 to maintain my current weight but I want GAINS! I lift 4 times a week for an hour each session and run the other 3 days for 30 min. Thanks everyone!

    If you're 15% you're actually pretty lean for a woman, hell lean for most men on here. If you're looking to do figure competition you may consider finding a professional that specializes in figure / bodybuilding to help you with your diet. Since you're that lean already it will be harder to get down to competition bodyfat. One female trainer I can think of is Sohee Lee, she competes herself and can train others.

    +1 to this
  • Hornsby
    Hornsby Posts: 10,322 Member
    If you are 15% as a woman, I am guessing you lift already. If that is the case, it's gonna be pretty hard to add muscle while losing body fat. That's just not the way it works.
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