Need Help with my goal and nutrition

[Dieko1974]

Hello, i am a 38 year old dutch woman. I weigh 52 kg and i am 167 cm. I started lifting in August. It is my goal te get a lightly visible sixpack. My fat percentage was 16% in August when i started lifting.
I am confused what my calorie intake should look like.
My bmr is 1215. Maintenance is 1640. I work out 5 times a week no cardio after my weight training. Once or twice a week i go for a run (5km).
I am confused About my calorie intake. Should i eat 1640 of more. I don't want to loose any weight but i want te loose soms fat. But sometimes i am afraid i get to Thin if i loose more weight.
Please help me.
I weigh my food. At THE moment i eat 2000 calories a day.

[oregonchick76]

Calories should be a little higher than what you are actually burning, in order to gain muscle. Eat to gain around .5kg - 1kg per month and lift heavy. You will more than likely have to save losing fat until after you've built up some muscle. Considering that women can only gain about 1/2kg of muscle per month MAX, you don't need a big surplus. And it's pretty hard to gain strictly muscle - you almost always gain some fat along with it. You'll need to stick with it until you've gained 5-10lbs (~3-6kg?) in order to have gained any sort of muscle mass.

And of course, make sure you're eating enough protein, and your lifting is progressive and consistent.

[Dieko1974]

Thanks for your help. Can you tell me how many calories i should aim for. Is 2000 enough for my weight and height. In order to gain muscle.
Bmr is 1215. Maintenance is 1640.

[toodlepip]

Thanks for your help. Can you tell me how many calories i should aim for. Is 2000 enough for my weight and height. In order to gain muscle.
Bmr is 1215. Maintenance is 1640.

Nobody can tell you an exact number. You have to track it and see. I would have thought with your activity maintenance would be higher than that - but it's individual.

If you want to gain muscle you want a slow gain of maybe a 2 lbs a month so stick with 2000 for a while and see where it takes you. If you don't gain up it.

[Dieko1974]

Thanks for your tips. Your Photo looks great. That's what i am trying to get my belly to look like. Any tips?

[toodlepip]

No particular advice other than be consistent and patient.

Visible abs have never been my goal and I rarely work them directly - I am just one of those people whose abs start to show at a fairly high b/f %.

[Dieko1974]

I hope someone can help me with my macro's. My bmr is 1215. Maintenance is 1640. I eat 2000 calories a day. Is this cutting or bulking?

Can anyone tell me what my macro's should look like.
I lift weights 5 times a week. I am 167 cm. I weigh 52 kg.

Thanks in advance.

[Dieko1974]

Please, help me!

[Newbod2013]

Just became a new member as I need help! I have been clean eating and heading to the gym 3 times a week doing all over body weight training for the last 1.5 months and I feel like my hard effort so far is not giving me the results I was expecting, I understand that this takes a long time to achieve the goals I have set for myself but thought Id see a little difference in this time. i don't know if its the lack of cardio Im doing or the food I'm eating but I feel my results should be different. My average day while I'm working - quiona or amaranth with greek yoghurt and berries & banana for bfast around 7am ( not working eggs with veggies/ protein smoothie) -snack green apple small hand full of almonds and a few gogi berries- lunch stir fry veggies and chicken breast- snack more almonds or rice cake with organic peanut butter - dinner- Chicken stemmed vegg or fish salad ect

I also have a proiten shakes and am taking L-cartiane. I just don't why I'm bloating and why my stomach is not flat yet!!! Motivation Dying PLEASE HELP

[oregonchick76]

I hope someone can help me with my macro's. My bmr is 1215. Maintenance is 1640. I eat 2000 calories a day. Is this cutting or bulking?

Can anyone tell me what my macro's should look like.
I lift weights 5 times a week. I am 167 cm. I weigh 52 kg.

Thanks in advance.

Did you forget Toodlepip's reply to you? That WAS help.

"Nobody can tell you an exact number. You have to track it and see. I would have thought with your activity maintenance would be higher than that - but it's individual.

If you want to gain muscle you want a slow gain of maybe a 2 lbs a month so stick with 2000 for a while and see where it takes you. If you don't gain up it."

The advice isn't going to change.