How many calories per day for gain muscle and loss fat?

bioklutz wrote: »

How long have you been lifting? Are you following a structured program?

Are you trying to lose weight or maintain your weight while dropping body fat (recomp)?

acorsaut89 wrote: »

So for muscle gains you have to eat at a surplus, and for fat loss you have to clean up what you eat. That being said the two don't quite pair together, but as a male you will gain muscle much faster than I will as a woman.

Also - as the previous poster asked: are you trying to recomp or lose weight? It's incredibly difficult to lose weight and build muscle at the same time. It's usually (and this won't work for everyone) much more feasible to maintain muscle mass (or LBM) and drop weight, then when you're happy with your weight you can recomp your body.

When you're losing weight you won't just lose fat mass. You might even lose some muscle mass. So if you're looking to lose weight and are thinking of lifting/muscle gain as a way to do so then you might be disappointed. Muscles are kind of interesting in your body: if you use them, they know Hey - I get used frequently so I better stick around and keep up. If you don't use your muscles, and you're only dieting/calorie restricting/eating at a deficit and not getting adequate nutrition then your body will sometimes actually use your muscles as a source of energy when it's not getting enough. However, I'm going to gout on a limb and say that at 150lbs as a male you're looking to bulk - in which case you need to eat at a surplus to gain muscle, or at least maintenance. Is 2100 maintenance for you?

Personally - and you can take this or leave it, it's totally up to you and I know what I did won't work for everyone - I focused first on dropping some weight. Now I lift heavy and do some cross fit training, but my main focus is running so I use everything else to compliment running.

It really depends on what your end goals are - maybe take some time to think about what you want as an end goal and work your way backwards??

bioklutz wrote: »

AliMalek21 wrote: »

bioklutz wrote: »

How long have you been lifting? Are you following a structured program?

Are you trying to lose weight or maintain your weight while dropping body fat (recomp)?

I been lifting for 3 days straight , today is a rest day for me , tomorrow I will hit the gym again. Yes, I'm hitting a 2 body parts each day in a gym; for example, Sunday I focus chest and Bi, Monday back and Tri, Tuesday trap and shoulders.

I don't want to lose weight cuz my weight is too low. I'm trying to lose the fat so I can see the abs and gain muscles to become bigger.

Is this a structured lifting program with progressive overload or is this something you came up with by yourself? Did you just recently start weightlifting or is this something you have done for years?

This is a really helpful thread about recomp: http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1