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Building muscle and appetite

mrsashby82
mrsashby82 Posts: 3 Member
edited December 2024 in Health and Weight Loss
I have about 10 more lbs to lose/really I'm more interested in overall body fat loss than # on the scale. I'm starting week 3 of ChaLean extreme weight training series. I'm noticing some nice toned muscle but also a huge increase in appetite! I do eat back some of calories especially when I do extra cardio.

I'm finding it very hard to stay within my calories! I'm trying to lose a lb a week with 1330 as my base usually with an additional 100-200 calories from exercise. Any advice? I've been trying to up my protein but that hasn't helped a whole lot.

FYI I'm 5'4 and 138 lbs try into lose the last 8lbs/reduce my body fat. Currently 19%

Replies

  • beatyfamily1
    beatyfamily1 Posts: 257 Member
    Get enough protein and good fats in your diet to build muscle. If you eat more low calorie dense foods it will help you stay full for longer periods of time because you are eating more volume than calories. So eat your veggies. I'm at 1200 calories a day and sometimes find it hard to eat that much because of the volume I eat compared to calories.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    mrsashby82 wrote: »
    I have about 10 more lbs to lose/really I'm more interested in overall body fat loss than # on the scale. I'm starting week 3 of ChaLean extreme weight training series. I'm noticing some nice toned muscle but also a huge increase in appetite! I do eat back some of calories especially when I do extra cardio.

    I'm finding it very hard to stay within my calories! I'm trying to lose a lb a week with 1330 as my base usually with an additional 100-200 calories from exercise. Any advice? I've been trying to up my protein but that hasn't helped a whole lot.

    FYI I'm 5'4 and 138 lbs try into lose the last 8lbs/reduce my body fat. Currently 19%

    Welcome!

    With 8 pounds left to lose, your goal is too aggressive. You need to up the calorie goal to lose a half pound a week.

    You say you are19% body fat. A female around your height and weight is usually closer to 23 or 24 %, which is normal. How was your body fat measured?

    Also, you don't gain muscle on a calorie deficit, you gain it by eating at maintenance or slightly above while doing the weight lifting program.
  • mrsashby82
    mrsashby82 Posts: 3 Member
    I agree about the 19%-while fabulous if true I think may be an error. It was taken from several spots using the caliper (sp?) pinching and measuring.
This discussion has been closed.

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