Trying to bulk for muscle mass gains

jasminerichardson27

Hello everyone I have wanted to gain muscle mass for quite sometime now. It is very hard for me to put on any kind of weight. I have a fast metabolism and a very small natural frame. Does anyone have any suggestions of meal ideas that I can try to hit these numbers or close to it. I calculated what I believe to be a good set for me to go into a caloric surplus: daily cals =2,435... 96g protein, 48g fats, 404.75g carbs (seems a little high for me) let me know what y’all think .... Here is some additional information: female, 22, 5’2, 120lbs, I Workout 5x a week. I work at a gym.

TavistockToad

What's the reason for those macros?

What lifting programme are you running?

preciousleks

Am 23, 5'8 tall. Weight 138lbs. Trying to gain weight too.
My calories goal is 2,200 and it is working out for me
Set a calorie goal that you will be able to reach as you increase slowly by slowly, you can't just jump to eating that match unless all you need is fat. You are only 120lbs, and petite. Unless you want to be chubby. Start at least with 2,200 while weight lifting, if you really want muscle.

sardelsa

This link should help

https://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

sardelsa

Also for macros, I like to follow these recommendations by grams per lb lean body mass (or per bodyweight).
Protein: 0.8 to 1g
Fats: 0.35 to 0.6g
Carbs: The rest

Keep in mind these are minimums and can be adjusted to personal preference. I tend to increase fats a bit since they are calorie dense and don't fill me up. You may have to play around and see what works for you.

ecjim

What lifting program are you useing ?