Whats the process of building muscle / size?

dave_in_ni

For this past 2 months I have been cutting and lifting, OK there are some results my measurements are going down, I dropped down to 1500 cals per day but I have found eating this low impacts strength, I mean I haven't been able to make any big gains in lifting, 60KG is my 1RM on bench press, On shoulder press its only 40kg, on squat its 70kg. I want to improve my strength and build muscle. I am taking 2 protein shakes per day, BCAA tabs and Creatine Monohydrate. I am due a rest week next week after 8 weeks lifting but after that I want to up my game. Advice please?

DopeItUp

In a one sentence summary, lifting progressively higher weights over time combined with sufficient caloric intake will make you bigger and stronger.

Pick a good beginner program, execute it. Get your diet in line. Rinse and repeat for however many years.

AnvilHead

Cutting and trying to build muscle (bulking) are two opposite goals. It's like taking bricks away from a wall at the same time you're trying to make it bigger. Cut until your bodyfat is in the 10-15% range, then bulk (and lift) until you're in the 15-20% range.

rontafoya

What is your height and weight? 1500 calories sounds awfully low. I am cutting now at age 47, and I am 6'0" 190 lbs and eating about 2200 calories, to give you an idea.

rontafoya

Short answer to your question is, to build muscle go into a small caloric surplus, but keep your fats in check and bulk up by adding CARBS to your diet to fuel muscle glycogen. If your surplus is carbs, and you are lifting heavy and often, a lower percent will be converted to fat than if you are on a high fat diet. Yes, you will gain both fat and muscle, but a higher carb diet will be more efficient. You will need adequate protein and fat too, but carbs should be where your main caloric increase comes from. And in the gym use progressive overload. Google it if you don't know what I mean. Basically, work toward getting stronger by adding weight over time, adding reps, adding sets, and/or decreasing rest.

jemhh

What kind of lifting program are you following?

CasperNaegle

One sounds like you are eating very little in calories.. A calorie deficit and adding muscle are not impossible, but difficult. If you are new to lifting you can add some muscle while cutting, but I wouldn't be in any more than about a 20% deficit and I would get at least 1gram to 1.2 grams of protein per pound. (I know some people will poo poo this.) Then you want to lift heavy and overload your muscles. Use big compound lifts (squats, deadlifts, bench, military press, etc.) List 3 sets with 4-6 reps. When you hit 6 reps for all three sets increase your weight.

Try this calculator for your intake.. https://legionathletics.com/how-many-calories-should-i-eat/

dave_in_ni

jemhh wrote: »

What kind of lifting program are you following?

Im on a beginner program from Michael Matthews - Bigger, leaner, stronger.

rontafoya wrote: »

What is your height and weight? 1500 calories sounds awfully low. I am cutting now at age 47, and I am 6'0" 190 lbs and eating about 2200 calories, to give you an idea.

6ft 97kg not sure what that is in pounds.

dave_in_ni

AnvilHead wrote: »

Cutting and trying to build muscle (bulking) are two opposite goals. It's like taking bricks away from a wall at the same time you're trying to make it bigger. Cut until your bodyfat is in the 10-15% range, then bulk (and lift) until you're in the 15-20% range.

More cutting needed then, I'm around 21%

jemhh

dave_in_ni wrote: »

jemhh wrote: »

What kind of lifting program are you following?

Im on a beginner program from Michael Matthews - Bigger, leaner, stronger.

That's right. I went back to your thread last week. You are doing it all 5x a week instead of the programmed 3x, right?

You seem to think that less is more in nutrition and more is more in lifting. That's not the case. Eat appropriately for your size and follow a program and you'll see progress.

rontafoya

dave_in_ni wrote: »

jemhh wrote: »

What kind of lifting program are you following?

Im on a beginner program from Michael Matthews - Bigger, leaner, stronger.

rontafoya wrote: »

What is your height and weight? 1500 calories sounds awfully low. I am cutting now at age 47, and I am 6'0" 190 lbs and eating about 2200 calories, to give you an idea.

6ft 97kg not sure what that is in pounds.

OK--Michael Matthews is awesome, so definitely, you are on the right track there. We are same height except you are about 213lbs. As such 1500 calories is WAY too low. I say try 2000, and do get enough carbs to fuel your workouts. 2000 is very likely still a substantial caloric deficit for a guy your size.

jessef593

There is absolutely no reason for you to be taking BCAAs as a beginner. What you need is a set lifting program which allows for progressive overload matched with a caloric surplus composed of a nutritionally dense diet. Before you say hard gainer. I was a hard gainer. Couldn't Gain size to save my life. I took every supplement I researched and I didn't gain an inch. Then I got my diet in line, ate at a surplus(6 full meals a day while working a labour intensive job) and suddenly I started gaining. I put on almost 17lbs lean mass in less than a year(Noob gains). As long as you lift progressively, eat at a surplus, and rest, you will gain size and strength.