weightlifting - Calorie intake?

toshie333
toshie333 Posts: 295 Member
edited December 2024 in Food and Nutrition
Could someone in the know advise me on the following?
I lift heavy 3-4 times a week. Female. Tdee 2000 a day. Currently eating 1700 a day. Currently 123lb. Eating 120-130g protein daily. Around 150-170g carbs daily.
I seemed to have progress in first 4 weeks of lifting. Last 4 haven't been as successful in terms of visual definition. Not gone backwards but not as big an improvement.
Do I need to cut my calories further to lose fat whilst building muscle? I was using tdee -15%..,.
Thank you

Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    I would reduce cals by 100 and see what happens, but keep the protein intake the same.

    What's your routine out of interest?
  • bigbrownbear123
    bigbrownbear123 Posts: 32
    You could be nearing your TDEE given that you have lost weight. Measure it again and then re-evaluate what your calorie goal should be. You may well need to reduce it a little.
  • toshie333
    toshie333 Posts: 295 Member
    I purchased a body media fit to get the data of tdee. Maybe I should put it back on for a week. The device says my tdee is 2000 a day on avg.

    Usually do 2 upper and 2 lower body sessions a week with 1 spin or combat class.
  • toshie333
    toshie333 Posts: 295 Member
    Bump
  • mmapags
    mmapags Posts: 8,934 Member
    How tall are you? At 123 lbs, you may be hitting a rate of diminishing returns in terms of definition and further improvement may come very slowly. What body fat % do you have?
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