I am a 41-year old woman (completely new to this forum), 168 cm and 59 kilos. I have worked out 3-4 times a week for many years, but nothing serious. Mainly 1-2 cardio workouts and 1-2 strengt workouts every week. I’ve switched between Stronglift and RYP, just to maintain my muscles.
My diet plan has not been very good. I was 2-3 kilos heavier some years ago, and wanted to lose weight, so I started a 1200 calories low carb diet. In the weekends I ate too much chocolate and candy. I followed this «diet» for years, before I found a nutrition plan online based on correct macros to all meals. Now I eat 18% fat, 30% protein and 52% carbs every day, and in every meal. I started this diet plan in october. Since I wanted to get rid of some body fat I have eaten 1500 calories every day, 300 more calories each day than before.
I’ve continued Stronglift and RYP, and now I’ve just started on a new program that a friend has composed to me. It's actually a muscle gain program with 4x10 sets. Right now I have 3 strength workouts and 1 cardio every week.
Since I still am on calorie deficit, I can’t gain muscles, so the focus is to keep my muscle mass, rather than gain more muscles.
I took this inbody test today. My fat percent i 26%, so I still have fat I want to lose. And I only have 23.8 kilos muscles (lower normal range). The problem is that I’m very hungry every day, so I’m thinking about increasing my calories to 2000 (maintenance). But is it still possible to gain muscles on maintenance? And what about the fat? Will I look even fatter if I gain muscles and keep my fat mass as it is now? I guess the fat mass will not decrease at the same time as i gain muscles?
It’s soon summertime and I don’t want to increase my fat mass. Considering my situation, what would you recommend?
My diet plan has not been very good. I was 2-3 kilos heavier some years ago, and wanted to lose weight, so I started a 1200 calories low carb diet. In the weekends I ate too much chocolate and candy. I followed this «diet» for years, before I found a nutrition plan online based on correct macros to all meals. Now I eat 18% fat, 30% protein and 52% carbs every day, and in every meal. I started this diet plan in october. Since I wanted to get rid of some body fat I have eaten 1500 calories every day, 300 more calories each day than before.
I’ve continued Stronglift and RYP, and now I’ve just started on a new program that a friend has composed to me. It's actually a muscle gain program with 4x10 sets. Right now I have 3 strength workouts and 1 cardio every week.
Since I still am on calorie deficit, I can’t gain muscles, so the focus is to keep my muscle mass, rather than gain more muscles.
I took this inbody test today. My fat percent i 26%, so I still have fat I want to lose. And I only have 23.8 kilos muscles (lower normal range). The problem is that I’m very hungry every day, so I’m thinking about increasing my calories to 2000 (maintenance). But is it still possible to gain muscles on maintenance? And what about the fat? Will I look even fatter if I gain muscles and keep my fat mass as it is now? I guess the fat mass will not decrease at the same time as i gain muscles?
It’s soon summertime and I don’t want to increase my fat mass. Considering my situation, what would you recommend?
by smurfine via Bodybuilding.com Forums - Female Bodybuilding
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