Getting some mass

keithahayes78
keithahayes78 Posts: 19 Member
in Goal: Gaining Weight and Body Building
Hey everyone...I've been using this app for awhile now. I've lost about 45 lbs since mid April and I'd like to start putting on some muscle. Any advice would be helpful since I haven't lifted in about 10 years and have been in a deficit for over 2 months. I'm willing to answer any questions that might be helpful as far as pointing me I the right direction. Thanks MFP friends!

Replies

  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    Hi. First of all you will need to get yourself onto a lifting program. If you can afford it, hire a PT for a few sessions who will show you what exercises to do and how to do them with good form. If you cant afford one, there are many online beginner programs that you should look at it. I wouldn't be too familiar with many of them but from what I see, ones that are recommended include stronglifts 5v5. @psulemon is always very helpful with advice in this area.

    Congrats on losing the 45lbs. Start slowly increasing your calories by 250 until you start to gain. So whatever amount you are now, increase by 250, give it a month, no increase, increase them again by 250 and so on until you start to gain.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    In terms of lifting, i would start off with a beginner program ( you can find a list here). I would start light until you get the form down and then progressively increase the weight as you feel more comfortable. To check form, you can either YouTube the correct form or get a trainer to work with you for a short period of time.

    In terms of diet. I generally recommend 10-15% over TDEE (maintenance levels). Being new, i would almost suggest the higher of the two, so you can maximize noobs gains.

    For macros:

    protein - 1g per lb of lean body mass (eat 90-95% of your weight in grams)
    fats - .35-.6g per lb of lbm
    carbs - the rest.

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