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    What am I doing wrong?

    Posts: 18 Member
    edited November 2024 in Goal: Gaining Weight and Body Building
    Hi!
    I am 18, female, 5ft6in and about 105lbs. I exercise 5-6 days a week (HIIT 2x, Lifting 1-3x, and Cardio 1x) and walk about 8000 steps a day. On average, I eat 1200-1600 calories a day. Lately in the gym, I've noticed I've been having trouble lifting my normal weight and doing as high intensity as before. I worry I'm getting weaker or losing muscle mass. Is it possible I'm overtraining? What can I do to get my strength back and gain more muscle?

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    Replies

    • Posts: 2,198 Member
      sardelsa wrote: »
      In order to gain muscle and weight, you need to be eating in a surplus. That calorie intake is very low for your stats and most likely is nowhere near the amount you would need to fuel your workouts and build muscle. Definitely start eating more. Either use MFP set to gain (and account for exercise calories) or another calorie calculator. If you still aren't gaining, keep adding calories every week (150 or so) until you are.

      Exactly this. Sounds like you are eating at a decent size deficit which will cause that in the gym.
    • Posts: 63 Member
      sardelsa wrote: »
      In order to gain muscle and weight, you need to be eating in a surplus. That calorie intake is very low for your stats and most likely is nowhere near the amount you would need to fuel your workouts and build muscle. Definitely start eating more. Either use MFP set to gain (and account for exercise calories) or another calorie calculator. If you still aren't gaining, keep adding calories every week (150 or so) until you are.

      Agreed!
    • Posts: 4,658 Member
      With that much activity and such low calories, you are likely in a calorie deficit. Eat more or do less cardio.
    • Posts: 796 Member
      Agree with all the above... those cals are low comsidering your activity
    • Posts: 29,136 Member
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    • Posts: 38,439 MFP Moderator
      edited April 2017
      sardelsa wrote: »
      In order to gain muscle and weight, you need to be eating in a surplus. That calorie intake is very low for your stats and most likely is nowhere near the amount you would need to fuel your workouts and build muscle. Definitely start eating more. Either use MFP set to gain (and account for exercise calories) or another calorie calculator. If you still aren't gaining, keep adding calories every week (150 or so) until you are.

      To add to this, it should also be noted that doing a lot of cardio and not really doing a lot of resistance training is a good plan to gain mostly fat. Following a well structured lifting program (like one of the ones in this list) is going to provide you the results you want.
    • Posts: 336 Member
      My thoughts exactly.... you are not fueling your body enough to perform..
    • Posts: 5,600 Member
      for a reference point - 5'3", 148lbs and I take in 22-2500cal a day and I'm essentaining maintaining and I have a similar workout schedule
    This discussion has been closed.

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