Building muscle,

MD0307

Hi, I'm trying to bulk up and build lean muscle. Only 4 weeks in, any suggestions are welcome

xcheyxo18

Increase your caloric consumption. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you're eating clean, and are not eating too much. Get enough protein to support muscle growth. Aim for between 1-1.8 grams of protein per kilogram of bodyweight.

ninerbuff

xcheyxo18 wrote: »

Increase your caloric consumption. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you're eating clean, and are not eating too much. Get enough protein to support muscle growth. Aim for between 1-1.8 grams of protein per kilogram of bodyweight.

One doesn't have to eat "clean" to gain muscle. In fact many people who do it only need to do a couple of things: make sure they have a calorie surplus with adequate protein and train hard enough to encourage hypertrophy.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

TR0berts

What does your strength training look like? Oh, and you'll want to eat, too. Since you're trying to build muscle, carbs will be your friend, as well as a fair (doesn't need to be huuuuuuge amount) bit of protein. The 1-1.8 g/kg as stated above should probably be OK - I'd shoot for 1.4 g/kg.

Oh, and head over to the Goal: Gaining Weight & Bodybuilding subforum and read the stickies and peruse some of those threads.

MD0307

Xcheyxo18, the app has set my calorie goal to gain 10 pounds as 1530 a calories a day. Do you think that's to low? 90 protein and 163gm carbs. I'm working out 4 times a week weights and yoga