DancingLion
Level 1 Valued Member
Greetings, I need your considered opinions...
I'm 50. menopausal. I'm 5ft. 6, currently Weigh 143 21% bodyfat. I was 148 19% 4 months ago but broke my hand and had to stop training. I reduced my calories thinking I wouldn't put on too much fat while not able to train and did lots of zumba to keep moving(I know, I know...hours of cardio & no lifting...face palm!) I lost 5 pounds of muscle and gained 2lbs. of fat (VERY upset by this).
I was cleared to train again last month and began doing Easy Strength plus 300 light swings a day to get my grip back.
I'm ready to begin to get my 5lbs of muscle back(PLUS some hopefully). I'm all set to begin the "Kettlebell Muscle" 5 week "on ramp" and then the full program for 3 months until years end.
I'm unsure how many calories to eat. My current resting is 1636 calories a day(hydrostatic /water dunk test) before my injury it was 1675.
How many calories a day is " eat a lot" per Geoff's advice to put my muscle on but minimize fat gain? I want all the muscle I can get. Being menopausal makes me wonder...is 1850 reasonable? too much? not enough?
I currently have a protein shake after training then a huge meal (bucket of veggie salad mixed with ground grassfed beef or organic turkey, avocado and cottage cheese at end of day(16/8 or 20-/4 IF)
Any ideas on calorie amount? Thanks in advance for your thoughts.
I'm 50. menopausal. I'm 5ft. 6, currently Weigh 143 21% bodyfat. I was 148 19% 4 months ago but broke my hand and had to stop training. I reduced my calories thinking I wouldn't put on too much fat while not able to train and did lots of zumba to keep moving(I know, I know...hours of cardio & no lifting...face palm!) I lost 5 pounds of muscle and gained 2lbs. of fat (VERY upset by this).
I was cleared to train again last month and began doing Easy Strength plus 300 light swings a day to get my grip back.
I'm ready to begin to get my 5lbs of muscle back(PLUS some hopefully). I'm all set to begin the "Kettlebell Muscle" 5 week "on ramp" and then the full program for 3 months until years end.
I'm unsure how many calories to eat. My current resting is 1636 calories a day(hydrostatic /water dunk test) before my injury it was 1675.
How many calories a day is " eat a lot" per Geoff's advice to put my muscle on but minimize fat gain? I want all the muscle I can get. Being menopausal makes me wonder...is 1850 reasonable? too much? not enough?
I currently have a protein shake after training then a huge meal (bucket of veggie salad mixed with ground grassfed beef or organic turkey, avocado and cottage cheese at end of day(16/8 or 20-/4 IF)
Any ideas on calorie amount? Thanks in advance for your thoughts.