OP here and I have 5-10 pounds of fat left to lose. I’ve been lifting heavy for six months (2x/week) and I’ve lost fat and maintained my muscle. I’m leaner but not stronger. Maybe I need to add another day of lifting if I really want to add muscle.

Anonymous wrote:Can someone explain this? I’ve been told I need to increase my calories in order to gain muscle, which will in turn burn fat. I’m not overweight but my body composition needs work. This strategy makes no sense to me. How much more should I eat? I’m eating around 1400-1500 calories now.

You don't need to eat any more. You can recomp your body at maintenance calories or a slight deficit. You just need to up your protein and lift heavy. Alot of women don't know what lifting heavy means. But you should be uncomfortable and out of breath when you finish.

Anonymous wrote:I dont know if the above is true

Ive lost a pound a week (on average) for a year now (eating a bit less/healthier) and strength training at the same time to preserve muscle mass. I must say im looking toned and fit af

I think thats the best way to do it.
Dont overthink it OP

Oh...im not on any of the weight loss meds btw

I think it can if you have a lot weight to lose, as you must have if you’ve lost over 50 pounds and counting. You have a large fat reserve to burn, so less muscle mass will be burned while you are in a calorie deficit. But if OP doesn't have much weight to lose (I would say 5 lbs, maybe 10 max) and wants to build muscle and burn fat, that is hard to do at the same time.

I'm NOT an expert, but I have been following the latest "trend" geared toward women to increase protein and strength train. So I'm guessing it's not that you need to eat more, but you need to make sure you eat specifically to hit certain macro goals (which usually means eating more than you probably are right now). Again, just a guess at the second part of whatever you're hearing. Is it good for you? I don't know. I lost weight when I was counting macros. Is it healthy? My doc says no one needs that much protein (I was aiming for 120, she said 90 is fine).

I dont know if the above is true

Ive lost a pound a week (on average) for a year now (eating a bit less/healthier) and strength training at the same time to preserve muscle mass. I must say im looking toned and fit af

I think thats the best way to do it.
Dont overthink it OP

Oh...im not on any of the weight loss meds btw

You can’t do both at the same time. If you want to gain muscle, you have to eat a calorie and protein surplus, while lifting heavy weights to build. Once you’ve gained muscle and want to lose fat, you have to eat a calorie deficit while maintaining protein and continuing to lift heavy in order to preserve muscle mass

Can someone explain this? I’ve been told I need to increase my calories in order to gain muscle, which will in turn burn fat. I’m not overweight but my body composition needs work. This strategy makes no sense to me. How much more should I eat? I’m eating around 1400-1500 calories now.