Caloric Intake for Middle-Aged Woman New to Training

Nutrition Q&A [Moderated]
1

Hi, Jordan,
I’m a 46 y/o woman, 5’10", 142 lbs, who started my NLP about 4 weeks ago (previously untrained in weight lifting). 26% body-fat (Dexa) and RMR at 1500 calories (measured in late March). Currently eating 2,100 calories at 50f/250c/160p. Trying to gain some weight in order to gain muscle to prolonge my LP, but I can’t seem to gain any weight and have started stalling on a couple of my lifts - deadlift and press. I feel like it’s too early to stall. Should I increase my caloric intake, and if so, would you have any recommendations for macro split?
Thanks so much!

2

Hi Pmlav,

Thanks for joining us :slight_smile:

I would probably increase your calorie intake via carbs and fat increase to slowly gain some weight. If LP stalls, you can reset 2-3x before moving on :slight_smile:

-Jordan

3

Thank you so much for the reply. There’s not as much information out there that applies to my demographic, so any advice is greatly appreciated.

1 Like
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I don’t think you are necessarily in a special demographic, pmlav. That said, if you’re eating 2100 calories per day and not gaining weight I would increase that by 200calories or so and go from there.