5'3" & around 121 pounds..anyone else trying to gain lean muscle?
Nikkimaxim
Posts: 221 Member
I'm looking to gain lean muscle, mainly in my glutes without gaining much or any at all in my waist. Do any of you ladies have similar goals with similar stats? What has been working for you?
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Replies
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I don't know what you mean by "lean" muscle but I'm 5'4" and just wrapped up a bulk. I gained in my waist....You're in a surplus. Unfortunately we can't magically not gain fat or choose where it goes. Anyway, I hit a 250 calorie surplus for about 5 months. I gained anywhere from 10-14 lbs, though a lot of it was water. I gained about 3 inches in my hips, inch in the thighs, and an inch and a half in the waist. Only about a half inch on the arms. I ran the program PHUL with extra glute work. Worked for me.1
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arditarose wrote: »I don't know what you mean by "lean" muscle but I'm 5'4" and just wrapped up a bulk. I gained in my waist....You're in a surplus. Unfortunately we can't magically not gain fat or choose where it goes. Anyway, I hit a 250 calorie surplus for about 5 months. I gained anywhere from 10-14 lbs, though a lot of it was water. I gained about 3 inches in my hips, inch in the thighs, and an inch and a half in the waist. Only about a half inch on the arms. I ran the program PHUL with extra glute work. Worked for me.
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arditarose wrote: »I don't know what you mean by "lean" muscle but I'm 5'4" and just wrapped up a bulk. I gained in my waist....You're in a surplus. Unfortunately we can't magically not gain fat or choose where it goes. Anyway, I hit a 250 calorie surplus for about 5 months. I gained anywhere from 10-14 lbs, though a lot of it was water. I gained about 3 inches in my hips, inch in the thighs, and an inch and a half in the waist. Only about a half inch on the arms. I ran the program PHUL with extra glute work. Worked for me.
Definitely going to be working out my entire body. Would stopping cardio be beneficial? Or would some still help? Should i start by eating maintenance first to see how my body responds? What has been working for everyone else?0 -
5'3" here. I'm gaining from 113 to just over 116 now. I do the basic 5 lifts with added glute and accessory work. I want to make my booty pop! You have to accept a little fat gain with any surplus. I do cardio, for several reasons: fitness, sanity, morning ritual, fun, love to eat!0
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DancingMoosie wrote: »5'3" here. I'm gaining from 113 to just over 116 now. I do the basic 5 lifts with added glute and accessory work. I want to make my booty pop! You have to accept a little fat gain with any surplus. I do cardio, for several reasons: fitness, sanity, morning ritual, fun, love to eat!
How many calories are you consuming? Any cardio?0 -
Nikkimaxim wrote: »arditarose wrote: »I don't know what you mean by "lean" muscle but I'm 5'4" and just wrapped up a bulk. I gained in my waist....You're in a surplus. Unfortunately we can't magically not gain fat or choose where it goes. Anyway, I hit a 250 calorie surplus for about 5 months. I gained anywhere from 10-14 lbs, though a lot of it was water. I gained about 3 inches in my hips, inch in the thighs, and an inch and a half in the waist. Only about a half inch on the arms. I ran the program PHUL with extra glute work. Worked for me.
Definitely going to be working out my entire body. Would stopping cardio be beneficial? Or would some still help? Should i start by eating maintenance first to see how my body responds? What has been working for everyone else?
You could up to maintenance first just for the sake of getting a good figure of what it is for you. If you already know and having your training planned out are ready for the bulk you could also just go for it. I spent a week or so in maintenance with my new program, making sure I knew all the lifts before I added the surplus calories and so I didn't get a spike in the scale. The huge spike came regardless though. I'd say be sure of your programming first0 -
Nikkimaxim wrote: »DancingMoosie wrote: »5'3" here. I'm gaining from 113 to just over 116 now. I do the basic 5 lifts with added glute and accessory work. I want to make my booty pop! You have to accept a little fat gain with any surplus. I do cardio, for several reasons: fitness, sanity, morning ritual, fun, love to eat!
How many calories are you consuming? Any cardio?
I don't log my calories, just watch the scale. I do cardio daily-every morning with a video(love kickboxing, but mix it up), try to get in two short runs T/Th afternoons(but it doesn't always happen), circuit w/dumbbells is usually Saturday and a longer run Sunday. Nothing is completely set in stone. I have to change my schedule when necessary.0 -
I'm not sure what your split is but if you are wanting to focus on glutes do 2 leg days per week. For cardio, it depends on how much you're already doing. HIIT 2 x per week for 15-20 minutes is probably all you need. Just as an aside, just because someone has similar stats doesn't mean you should do what they're doing. Your body could react totally different with their macros and training schedule. Have to test and see how your body responds. Good luck!0
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I would go to the gym and focus on that area and work out. I wish I were your weight and can't wait to be there.0
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arditarose wrote: »I don't know what you mean by "lean" muscle but I'm 5'4" and just wrapped up a bulk. I gained in my waist....You're in a surplus. Unfortunately we can't magically not gain fat or choose where it goes. Anyway, I hit a 250 calorie surplus for about 5 months. I gained anywhere from 10-14 lbs, though a lot of it was water. I gained about 3 inches in my hips, inch in the thighs, and an inch and a half in the waist. Only about a half inch on the arms. I ran the program PHUL with extra glute work. Worked for me.
Were you doing any cardio during this time?0 -
Some cardio is beneficial for health reasons. Too much cardio can reduce you calorie surplus so be mindful of this.0
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Do cardio daily. Stay in a 10-15 minute range from light to moderate to focus on burning fat and using it as fuel. You don't want to deplete your carbs as fuel and then tap into your protein source if you go to long. Especially if your trying to bulk. Hit between a 200-500 calorie surplus a day (it varies for everyone), to gain lean muscle so you don't have to cut or lean later.1
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