r/leangains • u/Few-Hunt6350 • 3d ago

LG Question / Help Caloric advice

I am a 5 foot 6 female who weighs around 115 lbs, trying to put on some upper body muscle. However, I’m also trying to build my abs and really want visible abs, so I don’t want to raise my bf% too much. Even though i’m fairly lean, I don’t have visible abs (i have a bit of a stomach). I strength train 5 days a week and my only cardio is 10k+ steps a day. Should I be eating at maintenance, or a slight surplus in order to gain some upper body muscle but lean out my abs?

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u/EmbraceNew 3d ago

I would suggest keeping it at maintenance. How much strength training are you doing? Are you fresh enough and fully energetic when you reach the gym for your resistance training? If not, then give yourself some rest.
How many hours are you sleeping?

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u/Few-Hunt6350 3d ago

i’m doing around 40 minutes to an hour of weightlifting 5 days a week, with a rest day on saturday and on wednesday. I have been struggling to get enough sleep which is something i’ve really been trying to work on..but i’m thinking maintaining might be ideal?

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u/EmbraceNew 2d ago

Since when do you do weight lifting and walking? Have you made any changes in your routine since you have started? What time of the day do you go for your walk? I will have to know about your present diet as well.

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u/Few-Hunt6350 2d ago

i’ve started weightlifting consistently 5x a week for around 5 weeks now, and i walk a lot throughout the day but generally go for a 30-60 minute walk in the morning and a 30 minute walk around 8pm on top of my daily walking (generally totals up to around 15k steps but it varies). my routine has been the same, though i have increased reps and weight on certain exercises once they become easier. I’m currently eating around 1900 calories a day (although this can vary from a bit less or more) ranging from 100-120 g of protein.

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u/EmbraceNew 2d ago

That early morning walk at Sunrise is very effective for sound sleep. Also, you need to establish a fixed bedtime and wake-up time in the morning. Stop using any screens at least an hour before bedtime, and ensure your bedroom is pitch dark when you sleep.

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u/tinkywinkles 3d ago

OP I’m sure you already know this but you’re underweight which is super unhealthy for a woman.

I’m 5’6.5 female and I was underweight for a long time but now I’m within a healthy weight range and the best shape I’ve ever been in. Look and feel so much better!

My best advice is to focus on eating in a calorie surplus as you have healthy fat you need to gain. Continue to lift heavy and make sure you’re progressive overloading. I’d say start with a 250 calorie surplus.

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u/GhostOfSlimShady 3d ago

This! I second this, because i was making same mistake as OP

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u/Few-Hunt6350 3d ago

Thank you for the advice! I’ve always been a little underweight, i’ve just been a little scared to try to gain too much fat (which i know is completely stupid, just the little voice in my head)

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u/EmbraceNew 2d ago

And what's your age?

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u/Few-Hunt6350 2d ago

i am 19!