I spent a good amount of time focusing on 'lean.' I was maintaining a lower body fat percentage but my calories were only about 1600-1800 daily. I wasn't making any significant strength or muscle progress and that was my goal. I wasted a good year or two of lifting on lower calorie and lower weight, which means I missed out on my newbie gains. Bummer! So, I decided to make some changes. Putting on muscle and increasing strength requires a caloric surplus. With that, comes a little bit of body fat. I'm not a proponent of crazy intense bulking or 'offseason.' I simply don't believe it's necessary or healthy but muscle growth does require more calories and more carbs. Through a slow and controlled reverse, I brought myself up to 2,600-2,800 calories. Did I gain weight and some body fat? Of course! But in order to make the changes I wanted to make, I had to be okay with some things that made me uncomfortable. As women, we aren't taught that more is better. In fact, we are constantly told to be less. Eat less. Weigh less. Lift less. Information geared towards women is very much centered around more cardio, less weight, less food, less strength, more diets, more stress. Instead, let's focus on more! There is nothing wrong with not having a fat loss goal. With not having a body weight goal. Nothing wrong with eating more, lifting more, and being more. More often than not, when we focus on fueling our bodies the proper way, focus on strength training, and just let go of all the bullshit... our healthiest weight will naturally flow. I might not be 17% body fat and I might have a tiny muffin top when I stuff myself into jeans but damn... I love myself, my bod, and my strength currently. 💜 #wonderwomanmentality 
#powerbuilder #bestself
352 likes
  • amandamariefittI spent a good amount of time focusing on 'lean.' I was maintaining a lower body fat percentage but my calories were only about 1600-1800 daily. I wasn't making any significant strength or muscle progress and that was my goal. I wasted a good year or two of lifting on lower calorie and lower weight, which means I missed out on my newbie gains. Bummer! So, I decided to make some changes. Putting on muscle and increasing strength requires a caloric surplus. With that, comes a little bit of body fat. I'm not a proponent of crazy intense bulking or 'offseason.' I simply don't believe it's necessary or healthy but muscle growth does require more calories and more carbs. Through a slow and controlled reverse, I brought myself up to 2,600-2,800 calories. Did I gain weight and some body fat? Of course! But in order to make the changes I wanted to make, I had to be okay with some things that made me uncomfortable. As women, we aren't taught that more is better. In fact, we are constantly told to be less. Eat less. Weigh less. Lift less. Information geared towards women is very much centered around more cardio, less weight, less food, less strength, more diets, more stress. Instead, let's focus on more! There is nothing wrong with not having a fat loss goal. With not having a body weight goal. Nothing wrong with eating more, lifting more, and being more. More often than not, when we focus on fueling our bodies the proper way, focus on strength training, and just let go of all the bullshit... our healthiest weight will naturally flow. I might not be 17% body fat and I might have a tiny muffin top when I stuff myself into jeans but damn... I love myself, my bod, and my strength currently. 💜 #wonderwomanmentality
    #powerbuilder #bestself

  • ginafqI love this ...currently working on adding more calories
  • woodwvlifeI know. I totally get it.
  • courtneycassadaThank you for this. Slowly slowly healing my mind of all of this as I slowly slowly add more calories. I need tons of these reminders!
  • ozark_strengthqueenThose abs though!
  • runforblingWell said
  • mrsc_fitLove this!
  • hip_hop_pilatesYAS KWEEEEEN
  • sammikromme@mariaclark3
  • fitgrrrl34What are your thoughts of only needing to be in about a 400-500 calorie surplus above maintenance to put on muscle. That's what I've been told. If I ate 2800 I think I'd gain too much weight. Prep I'm like 1400 and off season 1900. Maybe it's too low.
  • amandamariefitt@fitgrrrl34 100% depends on your body stats, activity level, goals, etc. 😙
  • southernbell867Love this!! At 37 and five kids, I think I'm finally (right now) becoming happy with my body. I'm not as lean as I once was, but I'm strong as a lot of men and I eat froyo almost every night. Today, that's a win!! Thank you for this!
  • mrsc_fitStart s YouTube channel 😀😀
  • fitnessbyaliciaI'm in a bulk too I needed this🙌🏻
  • rachaelparkinson_This is so refreshing to see 🙌🏻❤️
  • russell.brYou look amazing!!!
  • squattofit22How do u figure out cals needed
  • thexistentialastrologerAesthetic ideals change but strength and health is timeless. Thanks for this post ✊💪
  • lovemy_horsezThis is great :)
  • ms__candaceThat's what i call "awesomeness"
  • mtah4Amen to that im still a newbie and doing the same thing!
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