I've got a female friend (sorry, no nudes ) who has lost a fair bit of weight - she's gone from around 185 lbs to 135 lbs. She's done it all via diet - at first she went to 1500 cals, then 1250 and now she's on about 1100. She's started going to the gym but she actually wants to put on muscle - not "tone" or whatever - but to have visible muscles. Not massive Arnie style ones but a decent figure, I guess. She's asked me whether she should bulk or cut and I'm not quite sure what to tell her to do calorie wise. She's not going to build muscles if she doesn't lift her calories from 1100, is she? I think she's just scared because she's gone from a 36" waist to a 28" and she doesn't want to pack it all back on. But lifting calories and doing a christopher's style routine isn't going to do that..? Just thought I'd check in with some of the experts here instead of leading her down the wrong path...! Thanks in advance.