Calories and training - confused

[MistyTrains]

Bear with, I need some help to get clarity.

I'm 5.6, 133lbs, BMI 21.3, 24.8% body fat.

I got here over the last 18 months by doing Fast800 then when I got into the healthy BMI range I gradually ate more while starting swimming, which led to gym classes, which led to the gym, which led to weight lifting. The exercise has been consistent since mid March.

My diet - I rarely drink or have added sugar or any ultra processed foods, healthy mediterranean style, no aversion to carbs. I binged on one 100g white chocolate bar in the last month, and today had about 75g dark chocolate (pmt) so that is progress as I didn't have it all! No other falling off the wagon. It may sound boring but I take an immune suppressant and having a clean gut and liver stops the brain fog which is a side effect of the medication.

Initially I loved the weights, I had a session with a PT and she got me lifting more than I had before. It is so good for my mental wellbeing etc.

However, I am now ravenous!

I lift 3 mornings for about 25m excluding the 90s rests. On my legs I push to failure, and on my upper body I try to add more reps. I walk about 8-10k a day and I do 1 spin class a week and jog about 15m a week (I'm training up to do the Couch 2 5k so this will increase).

My trainer has me on 2000 calories (30% protein, 40% carb, 30% fat)and I was reluctant at first as I'd been cruising along on about 1650, however I now wonder if 2000 cals is low as the last few days I am eating about 100g of fat and around 2200 (also due on my period). Or maybe my appetite is going to calm down?

Her plan is for me to eventually bulk then cut. I didn't even realise this was what you did until I saw it on a Facebook group. She said she would not take me less than 22% body fat.

I don't want to lower my body fat as I am 43 and may want to conceive and I understand higher body fat% is favourable to conception if you are older.

If I want my body fat to ultimately be 25%, but still train, while achieving some improved strength and muscle, what calories and training do I need?

Are you losing weight? Is your body fat going down? I’d be tracking that myself and adjusting accordingly. Maybe you need to add more protein in to fill you up? It does sound quite a low number for the amount of exercise you’re doing if you’re not wanting to reduce body fat. If you’re trying to conceive you may need to reduce your running on top of the daily walking, it’s quite a lot. Some bodies are more sensitive than others.

Hiya, thanks for the reply. In May I averaged 1900 calories a day and lost 2.6lb. In June I've averaged 2000 calories a day and gained 1.4lb. I think that's water weight though as I've increased my carb. I don't feel like I've gained. Although my thighs have grown half an inch of muscle. Yes my body fat IS going down, 2 weeks ago it was 26.6% and a month ago it was 29.9%. This rate is pretty quick and concerns me.

I had a read around and it seems like I want to be eating a small surplus to maintain or grow a little. I'm thinking increase 100 cals. Actually my trainer initially had me on 1800, then 1900, now 2000, but I think I am a week ahead of her which is why I'm hungry. Also I was slow to reach the 1800 etc so my body is probably catching up hence tired. And just keep upping.

On protein I'm hitting 120g-140g but some of that is made up of pea isolate and lots of yoghurt. I'm now thinking of sandwiching the day with highest protein at breakfast and dinner.

On the running...yes was planning to get fit enough for 5km and run that once a week for cardio but we'll see.

I came across the term bulking in a facebook group and it really put me off as I've just ended dieting. I feel a bit better that eating more is the way to go now though, thank you.

Honestly, I think it's impossible to give you much advice on here - you sound like you're pretty close to where you need to be, and individual variance means the best way to go is trial and error with your coach, and listening to how your body responds. Doing gradual adjustments as you are doing, is ideal for that
Congratulations to getting to a point with such a healthy metabolism though!

I am bulking at the moment, ultimately you need to adjust your calories and see what happens. I am similar height and weight to you, similar activity levels and at the moment I seem to be maintaining on 2500. I have been as high as 2700 and did gain obvious fat as well as muscle at that level but I was surprised how hungry I was some days even on 2700! I am not saying to ignore your hunger but bulking has made me realise that I can be physically hungry even in a good surplus!!

Great work though, sounds like you have built some really good habits.

Thanks @Curledupwithabook , appreciate that. Good point re trial and error. Guess a good coach makes adjustments and doesn't just/always plough on regardless. Done v little activity today, about to plod out for a walk to make up some steps, but honestly feel 1000% better and looking forward to a work out later tomorrow. So another lesson - have 1 full day off a week!

And thank you for comment re metabolism. That bit is life changing for me as I always underate especially on protein and binged on sugar. Its trial and error as if I have porridge first thing I am hungry all day as the carb gremlins are up, whereas if I start with maybe green tea, then some protein, then something carby later I am much more set up for a balanced day. I picked up lots of tips on the Zoe Nutrition podcast especially the blood sugar control episode.

I'm excited where I might be in a couple of months physically and mentally eating healthily at this level.

@everycowandagain good to hear from someone similar height and weight. And good to know I could go to 2500!! The hunger is interesting - I've never experienced a drive to eat like after a heavy weight training session (and my heavy is not even heavy). I think that's where the high protein comes in, and maybe reaching this as early as possible in the day, as otherwise I could just keep on eating - i read somewhere the body will keep on telling you to eat until its protein needs are met. I'm also as mentioned above experimenting with trying not to spike my blood sugar so as to not have the post carb hunger - things like eating greens first to give fiber which catches onto glucose and slows the spike down, and always eating protein and carb with fat...problem is my fat intake is well over so work in progress! 😀 sometimes you're just hungrier though.