Obtaining lean muscle

Grnhouse

How do you use strength training to gain lean muscle?

sardelsa

Eat in a calorie surplus (125-250cals over maintenance for females typically), adequate macros (minimum 0.8-1g protein per lb lean body mass, 0.35-0.6g fat per lb, rest carbs) following a progressive lifting program.

You can also recomp.. eat at maintenance to lose fat and gain muscle over time, but this typically takes longer to build muscle. However if you are starting off with some amount of bodyfat and are at a decent weight for your height this is a good option to start.