Confusion on calorie requirement to build muscle
Hi, I'm new! I've done a search of forums, but am still a little unclear, although I'm sure you see this kind of question a lot.
I'm 43, 118 lbs, 5'3'' and pretty fit. I want to build more muscle (my current workouts involve a minor cardio component of 30 min on the treadmill 3-4 times/week, and 4-5 days a week with free weights, split workouts, push-pull-legs/abs). I want to increase my muscle mass and lean body weight.
I understand that I need about 300 to 400 calories surplus per day. My current maintenance is 2100 calories a day - about 200 more on workout days (2300 total).
My question is this - I'm going to be increasing the amount of weight I'm lifting. If I eat about 2600 to 2700, does that seem right (I know, clean, high protein, I'm good at 50-30-20 carb-prot-fat)? It seems to me that I'll burn more because of the increased intensity of the weights, and I might need to go more than 400 above my maintenance to account for it.
Is this a trial and error kind of thing, where I just have to experiment with my own muscle building ability and metabolism, etc...?
Thansk for any input!
Thanks, techraven. I've been with 50-40-20 for quite some time, since I lost about 20 lbs four years ago. In my OP, I meant that I know how to get that breakdown pretty much in my sleep when I said I was "good at it"! I'm assuming shifting 10% from carbs to protein will help with the building. I'll try it.
I use a whey protein first thing in the morning and after my workout, and eat a complete protein with all meals/snacks. I know casein is recommended for times of the day that aren't immediately pre or post workout because it's slower absorbing (I think it sits in your gut longer...). Anyway, I'll investigate that as an addition, since I need to add calories anyway!
Hopefully someone else can confirm, but I believe you can slow down the absorption rate of whey by taking it with food or on a full stomach.
And if you can stomach it, cottage cheese is a good source of casein protein.
Okay, didn't know that about cottage cheese. I've found a fat free, no added sodium brand that I use every day for my morning "complete protein" source for meal #2. Good to know!
Didn't know that either - I'm going to investigate the cottage cheese option, thanks!
I would start at about 2400 calories per day. If you aren't gaining, up it in small increments (200 calories per week). Aim to gain .75-1 pound per week.
You ratio of macros sounds fine. The truth is, protein only provides building blocks for muscle growth, while the carbs actually stimulate it. Don't worry about changing your macros.
As a female your muscle building potential is limited, thus don't expect particularly fast gains. The general lack of free testosterone and other growth hormones make laying down muscle a slow process for females.
Something I do to help prevent weight gain plateus is to do mini fat loss cycles. Eat to gain for six weeks, then eat a slight deficit for two. This will burn off any fat you gained and will prime your body to make better use of the increased calories later on. This is known as the Build and Burn theory.
Casein protein or cottage cheese are great pre-bed snacks, as they are high in protein and are slow to digest.
P.S. I am very much impressed by the fact a 43-year-old female is working to gain muscle. Good for you!
Thanks for the tips, imccarthy. That sounds like a sensible strategy. I was motivated to lose some weight as I neared 40, and have never looked back. I like my new routines and how I feel, and I want to "expand my horizons" now from a fitness perspective! If anyone had told me six years ago that I'd be tired of being fit under 120 lbs and looking to improve further, I'd have dropped my pizza!
Original Post by imccarthy:
P.S. I am very much impressed by the fact a 43-year-old female is working to gain muscle. Good for you!
43 year old females NOT working to gain muscle should be ashamed of themselves!
