please give advice!

tilo2012

im trying to gain about 10 pounds or so but i want it to be lean muscle, I eat pretty healthy 99% of the time and I eat alot of protein. Im just trying to figure out how long and often do i have to workout to make sure I gain muscle. all i can do right now is think about am I doing enough?! to much?!

Showcase_Brodown

Hi.

I have about the same goal, which is gaining lean muscle on my frame so that I don't look like a stick figure.

Calories. You'll have to eat more calories than your maintenance in order to gain muscle. At least on workout days you should aim high, especially after the workout. And remember that carbs will be important for your muscles.

Keep eating lots of protein.

Try lifting a few times a week, with days in between if you can, and focus on compound lifts. Probably the best ones to prioritize in my opinion are squat, deadlift, bench, and chin-up. I also like overhead press a lot.

If you are trying to gain, don't overdo the cardio.

There are lots of different approaches and strategies, but LIFT and EAT is the simplest advice. I learned a lot of good information on leangains.com as well. That is a strategy worth exploring.

tilo2012

thanks! ill check it out! my biggest problem is how much to eat as well as if im lifting enough, haha and I dont know if i should eat low fat diet or what haha its just all confusing

Showcase_Brodown

thanks! ill check it out! my biggest problem is how much to eat as well as if im lifting enough, haha and I dont know if i should eat low fat diet or what haha its just all confusing

Yeah, it can be a little overwhelming to get started, but nobody figured it out all at once. I'm still figuring it out too.

You need to somehow figure out what your maintenance calories are, factoring in your daily activity, and make sure you are eating somewhat above that to make muscle gains. They will require energy to build.

As far as lifting enough, I know there are a lot of different programs out there. A lot of people on here recommend Starting Strength or Stronglifts 5x5, neither of which I have any experience with. You can use those as is or tweak them to your needs.

I'd recommend doing lots of reading up and researching. There are also lots of youtube videos for the proper form for exercises, etc.

BeachGingerOnTheRocks

Eat at a surplus, don't cut out the fats, eat lots of protein, and lift as heavy as you can.

Eventually it will happen, but you're going to have to put on some fat for it to happen. You'll spin your wheels if you don't go on a bulk.

tilo2012

how many grams of fat a day do you think i should get? im 5'9 and about 125 to 130ish