Weight gain! I need tips!

JasmineGuyton

I'm 23, 120 lbs. I want to gain 10 to 15 lbs. Tone my arms, legs, and bigger butt. How can I do this without over eating?

seska422

In order to put on weight, you do need to eat more than your body uses. Just like with weight loss, it's better to do it over time rather than trying to get it done quickly. It's a marathon, not a sprint. You can eat a little more than you usually eat and put the weight on slowly. An extra 100 calories per day over your maintenance calories would hardly be noticeable.

ndj1979

set MFP for .5 pound per week gain (250 cal surplus), get on a structured lifting program like strong lifts, all pro beginner routine, etc; and set macors to .6 to .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight, and fill in rest with carbs.

Oh, and accept that fact that you will gain fat while bulking, no way around it.

_Bropollo_

ndj1979 wrote: »

set MFP for .5 pound per week gain (250 cal surplus), get on a structured lifting program like strong lifts, all pro beginner routine, etc; and set macors to .6 to .85 grams of protein per pound of body weight; .45 grams of fat per pound of body weight, and fill in rest with carbs.

Oh, and accept that fact that you will gain fat while bulking, no way around it.

Pretty much. Eat a surplus. Start doing lots of deadlifts and squats for the booty. Rows, pull-ups (machine assisted ones if needed), bench, overhead press for the upper body. You will gain a bit of fat doing this, its impossible not to, but if you keep your surplus under control, it will be minimal.

+1 to finding a lifting program. Strong Curves seems to be a popular one for ladies.