I reached my goal weight in October, and then had some life tornados and gained it back. It’s only 10 pounds ish (5’6, current weight is 138–39 and goal weight is like 127-128). I’ve done CICO before and liked it, but I want to focus on building muscle and keep track of my protein. Macros are so intimidating to me for some reason.
Anyone have advice on where to start?
Edit: I guess another question is once you reach your goal weight, how do you transition your diet for building muscle?
So I don’t count calories or track all my macros, but I do try to keep a running tally of protein in my head and will occasionally go in and weigh/track my eating for the day just to make sure I’m around my goals.
The first place to start is setting a protein goal. There’s uh a lot of opinions on what this should be. .8-1g per pound. 1g per pound of your ideal lean body mass. 2.5g per kg. Some folks say go way over, others say that anything past a point is worthless. Find something that seems sustainable to you, makes sense for your goals, and the type of training you want to do.
From there you’d want to transition into a slight surplus to give the body the best environment to build muscle. Then not unlike weight loss, building muscle is all about consistency. Put the consistent work into your workout program and nutrition program and you’ll get results.