want to gain muscle!

its_whisper

I'm looking to gain muscle but don't really know where to start. I plan on working out 4-6 days a week to tone my legs and butt. I'm 5'3 and 125 pounds if that matters. I just need some pointers ( in a nice way)

IsaackGMOON

Toning is essentially losing weight.

Losing weight requires a caloric deficit.
Gaining muscle requires a caloric surplus.

So you either bulk or cut. Your choice.

If you're going to bulk, here are some guidelines;

• 0.6-0.8g of protein per lb of body mass
• 0.4-0.45g of fat per lb of body mass
• fill rest of calories with carbs
• Eat in a caloric surplus, recommended surplus amount is +250 of maintenance or +500

Follow a weight lifting program with a progressive overload such as;

• New Rules of Lifting For Women
• Strong Curves
• Stronglifts 5x5
• ICF 5x5

XavierNusum

All the programs listed above are great. As far as nutrition, you would probably benefit from a "reverse diet". Get 1. your activity schedule set and consistent for a few weeks.
2. slowly (100-200 cals/day) increase your calorie intake weekly.
*note* instant weight gain is not fat, probably just water or glycogen storage*
3.Once you get past your maintenance calorie level, for your current activity, you will gain 1lb over 3 weeks or so.
4. When this happens, go back to the previous calorie level, that's maintenance. Stay there and lift heavy.

Check out the EM2WL group for more details.

IsaackGMOON

XavierNusum wrote: »

All the programs listed above are great. As far as nutrition, you would probably benefit from a "reverse diet". Get 1. your activity schedule set and consistent for a few weeks.
2. slowly (100-200 cals/day) increase your calorie intake weekly.
*note* instant weight gain is not fat, probably just water or glycogen storage*
3.Once you get past your maintenance calorie level, for your current activity, you will gain 1lb over 3 weeks or so.
4. When this happens, go back to the previous calorie level, that's maintenance. Stay there and lift heavy.

Check out the EM2WL group for more details.

Why not slowly increase calories to the bulking amount and stay at that until a sufficient amount of muscle and strength is increased?

XavierNusum

She may not want that. I assumed, prolly my mistake, she was going for more for slow body recomposition.

IsaackGMOON

XavierNusum wrote: »

She may not want that. I assumed, prolly my mistake, she was going for more for slow body recomposition.

I guess we'll have to wait and see what the OP wants to do

OP you are going to gain fat while bulking. However, this can be deterred by going with the +250 daily caloric surplus (this equates to 0.5lb gain per week). Compared to a +500 daily caloric surplus you will gain more fat and will gain 1lb per week.

Or you could recomp. But I don't even know what that is, srs.

XavierNusum

IsaackGMOON wrote: »

XavierNusum wrote: »

She may not want that. I assumed, prolly my mistake, she was going for more for slow body recomposition.

I guess we'll have to wait and see what the OP wants to do

Yes sir