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Diet help! For strength training.

Answered on August 19, 2014
Created July 15, 2012 at 1:23 AM

I am going to be starting my strength training tomorrow. And I am having trouble working out the diet, when it comes to how many calories should I be consuming each day to aid building lean muscle.

just so you know, I am nine-teen year-old female and haven't done much strength training in the past. Don't think because I am a female that I am not serous about achieving high level strength. I all so have no problem ending up bulkier then most females and maybe even males, from result from doing strength training. ( not body-building)

91f5be33a7ec9f59a5c528af3c75175d

on July 16, 2012
at 02:20 PM

CrossFit is the future hope you enjoy the finals over the weekend these guys/ girls are machines I only got into crossfit two months ago, I have started to do strength training on the side 531 programme, I would check it out. but yea see how you feel pre lifting/ training.

C45d7e96acd83d3a6f58193dbc140e86

on July 16, 2012
at 02:14 PM

Due to the nature of crossfit, you may need to add a few more carbs. Some do, some don't

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 16, 2012
at 01:14 PM

Not on a program. I am using crossfit for my strength training.

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 16, 2012
at 01:10 PM

For protein: chuck steak and eggs. vegetables: spinach, broccoli, onions and chilli. No fruit nuts or seeds.

C45d7e96acd83d3a6f58193dbc140e86

on July 15, 2012
at 03:28 AM

Go ahead. what do you plan on eating?

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 15, 2012
at 02:04 AM

Thank-you. If it helps I can tell you want I plan on eating?

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3 Answers

1
C45d7e96acd83d3a6f58193dbc140e86

on July 15, 2012
at 01:56 AM

Without knowing what you are currently eating, that is difficult to answer. The one precaution is just to make sure you are getting enough protein, roughly 1g per lb of bodyweight. Other than that, do some experimenting. If your appetite increases due to the training, then follow it and eat more. If not, then don't but judge your energy levels. If you start feeling low energy after you have been doing it a few weeks, definitely up your food intake. There are no hard and fast rules on how many calories someone should take in. Good luck with your goals.

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 15, 2012
at 02:04 AM

Thank-you. If it helps I can tell you want I plan on eating?

C45d7e96acd83d3a6f58193dbc140e86

on July 15, 2012
at 03:28 AM

Go ahead. what do you plan on eating?

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 16, 2012
at 01:10 PM

For protein: chuck steak and eggs. vegetables: spinach, broccoli, onions and chilli. No fruit nuts or seeds.

0
91f5be33a7ec9f59a5c528af3c75175d

on July 15, 2012
at 04:34 PM

Great decision I think more females should attack lifting weights more, I like the physique but back to the question, ideally energy is needed to lift more, so carb up I would say, more meals to keep feeding the muscles to and maybe a pre workout supp. What programme are you using 531?

C45d7e96acd83d3a6f58193dbc140e86

on July 16, 2012
at 02:14 PM

Due to the nature of crossfit, you may need to add a few more carbs. Some do, some don't

Dc05f7b5ecb4f5e75629de932b155a72

(5)

on July 16, 2012
at 01:14 PM

Not on a program. I am using crossfit for my strength training.

91f5be33a7ec9f59a5c528af3c75175d

on July 16, 2012
at 02:20 PM

CrossFit is the future hope you enjoy the finals over the weekend these guys/ girls are machines I only got into crossfit two months ago, I have started to do strength training on the side 531 programme, I would check it out. but yea see how you feel pre lifting/ training.

0
81fca18329e68e227cdfef3857bfef96

(1320)

on July 15, 2012
at 05:44 AM

A general rule of thumb is to create a 500 calorie surplus over your daily calorie requirement. Old school advice is to drink a lot of whole milk. The 1 gram per pound of BW already mentioned is another good rule of thumb. Eat clean so that the weight gain will be primarily lean mass.

You will not have to worry about getting 'bulky' until you have put in a few years of weight training geared to hypertrophy. Women do not have enough testosterone and strength training's (lifting over 80% of 1RM at < 8 reps) primary effect causes the muscle fibers to become denser versus just bigger.

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