PurpleDragonFly's Journal, 27 Mar 24

Are you feeling hungry on workout days? A target that I find effective is targeting 8-12 calories per lb of current body weight. The nice thing about it is the target moves with you as you progress. I would also suggest prioritizing protein, if you are not already. 😎 

I have protein drinks after my workout also including extra protein in my meals. I don't feel hungry as long as I eat 3 meals a day, but in the evening I am always looking for a sweet cold snack. So I went out to Costco today and bought the ninja creami. So I can make some low calorie treats 😁 . If I want to build muscle, do I need to eat more? 1000 - 1200 calories a day is enough? Everything I read says I need at least 1500. 

To build muscle mass, a person generally needs to be in a calorie surplus. However, for the first year or so you can take advantage of the “newbie gains” phenomenon where people can make pretty decent progress while in a small deficit. Assuming protein, exercise volume and intensity are appropriate, of course. 😎 

I'm 5ft 8, 58 years old, post menopause. I went into menopause with plenty of muscle but I have had to adjust my calorie intake down considerably post menopause as I was gaining fat. I lose weight on 1500 and gain weight at 1800. I have had no problems maintaining muscle mass post menopause, but I was in a good exercise routine already. I think it is a very individual thing and I had to experiment a lot to find what works for me.