Calorific deficit whilst gaining muscle?

OK, first of all, I am a beginner when it comes to resistance training. I
have recently went on a diet to lose fat (a weight reduction from 174 lbs to
155 lbs in two months). I am pleased with this fat/weight loss, and now want
to gain some muscle.

I have been operating on around 1500 calories per day for two months.
Tomorrow I'm planning on starting a weight training program - however I'm a
bit concerned about increasing my food intake drastically.

I am aiming for around 155g of protein each day with the help of shakes. I
could easily achieve this whilst still only taking in 1800-2000 calories per
day... Is there any point in this? Or do I need a calorific surpluss to
achieve muscle gains? Or is the 1g protein/1b weight ratio enough to promote
muscle growth?

If I need to increase my calories to a calorific surplus, how should I
handle this required calorie increase? A gradual increase (as I'm coming off
a diet)? Or, just go for an instant increase?

On Apr 2, 10:17 am, "Michael" <mich...@gmailNOSPAM.com> wrote:
> I have been operating on around 1500 calories per day for two months.
> Tomorrow I'm planning on starting a weight training program - however I'm a
> bit concerned about increasing my food intake drastically.

No need to 'drastically' increase your calories. Try a modest 200-300
calories which translates to maybe an extra helping here or there or
an extra snack/meal a day. See how it goes. Its like you need to
experiment a bit, not just go gungho overboard because someone told
you to eat big to gain muscle. Everyone is different.

> If I need to increase my calories to a calorific surplus, how should I
> handle this required calorie increase? A gradual increase (as I'm coming off
> a diet)? Or, just go for an instant increase?

I would zigzag the calories and eat more on weight training days, less
on cardio or rest days.
Again start off modestly. You want to gain lean as much weight without
adding on too much bodyfat. Its a fine line.

BTW the 1gram protein rule of thumb is really not per how much you
weigh. It should be to eat 1gram per LEAN bodyweight as protein feeds
your muscles and does nothing for the inert bodyfat etc that makes up
your total body weight.


joanne