Hi Ladies
I'm new here, please be gentle... I have a pretty specific scenario going on here.
I have about one stone of fat left to lose, but can't shake it. So I'm going to try build more muscle instead, as advised by my PT. However, I can't give up my cardio as I suffer from depression / low serotonin. I need the endorphins - so I work out about 6-8 cardio hours a week. And I go for it in those sessions, this isn't pretend cardio...
I've done a lot of reading (here too), and I understand the gist of getting good gains - I need to lift heavy, and have a calorie excess of about 300 a day - and sort my macros out as well (I'm moving onto HUEL anyway so that's gonna be easy-ish)
I guess the question is - can I still do cardio AND lifting AND gain muscle? Looking at the maths:
My BMR is 1600 (sedentary, office work, medium muscle and high fitness)
I add 300 for my excess for lifting / gaining
- So, I guess eat 1900 cals on average...
I lose 500+ from a solid zumba session (I wear a HR monitor so this is probably to an accuracy of 90% or so)
I might even lose some calories from the heavy lifting session itself - does anyone know that?
I'm now in a deficit of 200 or more!
Would I lose muscle? Keep the same? Gain a little? Bear in mind I'm super careful that my macros are right, easily getting enough protein and carbs.
Assuming I have to eat even more, what's the best way to fill the extra cals? Can I be naughty since I've already hit my macros? e.g. a small slice of cake? lol not healthy but if it's just calories that i have to fit in, then that's easier...
I'm new here, please be gentle... I have a pretty specific scenario going on here.
I have about one stone of fat left to lose, but can't shake it. So I'm going to try build more muscle instead, as advised by my PT. However, I can't give up my cardio as I suffer from depression / low serotonin. I need the endorphins - so I work out about 6-8 cardio hours a week. And I go for it in those sessions, this isn't pretend cardio...
I've done a lot of reading (here too), and I understand the gist of getting good gains - I need to lift heavy, and have a calorie excess of about 300 a day - and sort my macros out as well (I'm moving onto HUEL anyway so that's gonna be easy-ish)
I guess the question is - can I still do cardio AND lifting AND gain muscle? Looking at the maths:
My BMR is 1600 (sedentary, office work, medium muscle and high fitness)
I add 300 for my excess for lifting / gaining
- So, I guess eat 1900 cals on average...
I lose 500+ from a solid zumba session (I wear a HR monitor so this is probably to an accuracy of 90% or so)
I might even lose some calories from the heavy lifting session itself - does anyone know that?
I'm now in a deficit of 200 or more!
Would I lose muscle? Keep the same? Gain a little? Bear in mind I'm super careful that my macros are right, easily getting enough protein and carbs.
Assuming I have to eat even more, what's the best way to fill the extra cals? Can I be naughty since I've already hit my macros? e.g. a small slice of cake? lol not healthy but if it's just calories that i have to fit in, then that's easier...
by silkbb via Bodybuilding.com Forums - Female Bodybuilding
Aucun commentaire:
Enregistrer un commentaire