Petite women looking to gain muscle?! HELP

vserrato2k17

I'm 5'0 113lbs looking to start gaining muscle. Any tips on macro counting and workouts?

Seant456

Eat don't do this bulk cut business eat lean meat& veggies couple times a day consistently, & weight train... it's a process exparement see what works for u

merrysailor88

Yup. What he said. Healthy balanced diet and lift weights.

CharlieBeansmomTracey

and a surplus of calories to gain muscle,along with a progressive lifting program.

dedicated0708

I want to know what to eat for muscle. I am always over my fat intake. Ugh love pb and cheese.

PowerliftingMom

I was on a 1200 calorie diet for almost 2-1/2 years. I started bulking in November when I was 125 lbs. Now I'm on an 1800-2000 calorie diet and gained 10 lbs, a lot of it muscle mass. I eat lean meats and fish, veggies/fruits, lots of carbs and some fats. Right now my macros are 25% protein/45% carbs/30% fat. I'm a competitive powerlifter, hence the larger amount of carbs than the norm. My favorite foods are salmon, shrimp, cod, grilled boneless/skinless chicken breast, turkey, flank steak, sweet potatoes, rice (brown and white), gluten-free bread, asparagus, broccoli, watermelon, grapefruit, apples, Greek yogurt and almonds. I personally think peanut butter has a lot of fat so I rarely eat it. I limit myself to only 3 oz. of cheese and that's when I make an omelette. I eat really clean. My absolute favorite meal is stir fry with lots of veggies. I lift at least 4 days/week, but closer to my comps, I lift 6 days a week. I do very little cardio.

psuLemon

Seant456 wrote: »

Eat don't do this bulk cut business eat lean meat& veggies couple times a day consistently, & weight train... it's a process exparement see what works for u

Whats wrong with bulking/cutting? And just eating won't guarantee you gaining muscle. Ultimate, the OP has a few choices depending on her timeline and goals. If it's to optimize muscle gains and is OK with gaining some fat, then bulking/cutting is the preferred option. If the OP is afraid to gain fat and doesn't have a timeline, then a recomp may work. But you won't gain a large amount of muscle unless we are talking a few years of dedication.

So really, the OP has to provide some additional clarity.

trigden1991

Seant456 wrote: »

Eat don't do this bulk cut business eat lean meat& veggies couple times a day consistently, & weight train... it's a process exparement see what works for u

1) Why don't cut/bulk
2) Where are the carbs?
3)Why lean meat? People need a healthy amount of fats

The OP needs a calorie surplus and a progressive resistance programme. The size of the surplus will depend on the OP's goals.