Gaining muscle

silviadyson

What can i do to build muscle . I am thin workout 4 times a week, and eat clean
5'7"
121lbs

quiksylver296

Are you using a proven progressive lifting program? Are you weighing your food on a food scale and logging everything?

Start there, and eat at about a 250 calorie excess per day.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

sardelsa

This thread might help you:
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

The takeaway:
-Eat about 250cals over maintenance per day
-Eat mostly nutritious food to hit your macros but nothing wrong with adding a few goodies (that could be where you are struggling if you are too full to come near your cal goal)
-As mentioned above, pick a structured lifting program

So ... eat.. train.. rest.. repeat.

Chieflrg

Eat, train, recover, sleep.
Again & again...

KassLea22

sardelsa wrote: »

This thread might help you:
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

The takeaway:
-Eat about 250cals over maintenance per day
-Eat mostly nutritious food to hit your macros but nothing wrong with adding a few goodies (that could be where you are struggling if you are too full to come near your cal goal)
-As mentioned above, pick a structured lifting program

So ... eat.. train.. rest.. repeat.

This...and lift heavy. I'm not saying so heavy it kills you, but you shouldn't be able to do more than 8 reps without getting tired.