Help a clueless girl out?

ragazzaitaliana95

I consider myself in fairly good shape but all I've focused on over the past couple years is cardio. My usual gym routine is running 6 miles (6mph pace) then using the elliptical for 45 minutes. I'd say my endurance has definitely built up over the past year, but I've got some flab on me and not a lot of muscle tone. I'm 5ft 3 and 107 pounds (BMI 19).

I'd love to start building muscle and getting into the best shape possible. I'm a bit clueless though on what areas to train, how many reps to do, or even how many calories I need to eat. I don't want to under eat but I also don't want to put on fat. I have no problem gaining weight if it's muscle.

Any advice on where to start?

sardelsa

You have a few options to build muscle.

You can eat at maintenance and recomp to build muscle and lose fat slowly over time so patience will be key. This thread should help:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Or you can eat in a surplus. However you will gain fat along with muscle, and despite being fairly low in weight, if you are still at a higher bodyfat% than you would like, gaining weight might not be very fun or the best choice at this point. If you are new to lifting, I would definitely start with eating at maintenance first.

Whatever you decide, definitely follow an established program. Here is a list of lifting programs:

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

kimny72

This thread might help get you started

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

Your two options are recomp - eat maintenance and gain muscle very slowly while losing fat really slowly. Here's a thread about recomp:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

If you eat in a small surplus you'll build muscle a little faster, but then you'll also gain a little fat too.

kimny72

LOL great minds think alike!

ragazzaitaliana95

kimny72 wrote: »

This thread might help get you started

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

Your two options are recomp - eat maintenance and gain muscle very slowly while losing fat really slowly. Here's a thread about recomp:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

If you eat in a small surplus you'll build muscle a little faster, but then you'll also gain a little fat too.

sardelsa wrote: »

You have a few options to build muscle.

You can eat at maintenance and recomp to build muscle and lose fat slowly over time so patience will be key. This thread should help:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Or you can eat in a surplus. However you will gain fat along with muscle, and despite being fairly low in weight, if you are still at a higher bodyfat% than you would like, gaining weight might not be very fun or the best choice at this point. If you are new to lifting, I would definitely start with eating at maintenance first.

Whatever you decide, definitely follow an established program. Here is a list of lifting programs:

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

Thank you!

psuLemon

sardelsa wrote: »

You have a few options to build muscle.

You can eat at maintenance and recomp to build muscle and lose fat slowly over time so patience will be key. This thread should help:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Or you can eat in a surplus. However you will gain fat along with muscle, and despite being fairly low in weight, if you are still at a higher bodyfat% than you would like, gaining weight might not be very fun or the best choice at this point. If you are new to lifting, I would definitely start with eating at maintenance first.

Whatever you decide, definitely follow an established program. Here is a list of lifting programs:

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

So in my experience, the people who are borderline underweight, won't see the improvements in aesthetic that they wish, especially if there is a goal of muscle development. Personally, I think a well structured routine and a mini bulk would be more ideal. I suspect since the OP hasn't really even follow a structured routine, and is small, she would be an ideal candidate for muscle growth. Of course, I would suggest getting the lifting routine down for a few months and then bulking more towards the end of summer; this way, you aren't trying to solidify of bunch of variables (lifting routine, diet composition, etc..) all at once.

sardelsa

Great point @psuLemon. Definitely recommend OP start with maintenance first to learn the ropes then transition into a bulk. There was a point where I was fairly lean trying to recomp, I wasn't a beginner but I really did not benefit from it very much.. I needed to be heavier with more mass, and recomp really couldn't take me there.