terid
05-04-2008, 04:04 PM
I have been working out with weights for nearly a year. During this time, I've lost 10 plus pounds & have bicep muscles showing for the first time!! Here's my issue: I am 51 years old and only 4' 10" so very small so need less calories than some people. I only weigh 80 lbs BUT as mentioned, I'm short!
I would like to a) increase my muscles but b) not start gaining back my middle-age-spread that I had. I definitely have lost fat over the last year & the success is due to my strength training/cardio program. I do NOT starve myself or have some hidden eating disorder.
Being so small, can someone help me figure out how many calories, proteins, etc I need? I believe I do need to increase my calories & start eating 4 plus meals a day. Unsure how to add more calories/meals without regaining fat.
Obviously, I want to gain MUSCLE not fat & do it in a healthy way. I'm proud that I've made it nearly a year without missing hardly any workouts. Right now, I do: M/W/Fri: Upper Body, Abs, 20 min walking. T/Wed: Lower Body, 30 Min walking.
Any help would be great as I'm kinda confused on the nutritional side. I know at my height I can't eat a lot of calories, yet not sure how much to increase. Think I'm probably eating only about 1100-1200 right now.
I would like to a) increase my muscles but b) not start gaining back my middle-age-spread that I had. I definitely have lost fat over the last year & the success is due to my strength training/cardio program. I do NOT starve myself or have some hidden eating disorder.
Being so small, can someone help me figure out how many calories, proteins, etc I need? I believe I do need to increase my calories & start eating 4 plus meals a day. Unsure how to add more calories/meals without regaining fat.
Obviously, I want to gain MUSCLE not fat & do it in a healthy way. I'm proud that I've made it nearly a year without missing hardly any workouts. Right now, I do: M/W/Fri: Upper Body, Abs, 20 min walking. T/Wed: Lower Body, 30 Min walking.
Any help would be great as I'm kinda confused on the nutritional side. I know at my height I can't eat a lot of calories, yet not sure how much to increase. Think I'm probably eating only about 1100-1200 right now.