Weight gain

requenomayra

Hello girls! I want to bulk I workout 4 days a week I am 26, 5'2 and I am currently in my macros at 2,370 on my low carb days I keep that number on my high carb days i increase my carbs but keep my fats and protein the same is this right? I need help thank you!!!!

sardelsa

Is there a reason you are carb cycling on a bulk? I would recommend keeping your cal intake the same day to day to ensure you are in a surplus all the time.

requenomayra

No reason just want to build muscle fast in my lower body. I've been on macros since October I've seen muscle gain! Just wondering if now I should increase my macros to build faster or stay the same also since I only workout 4 days a week

sardelsa

Are you following a proper program suited to your goals?

Building muscle fast really doesn't happen for a woman especially. It takes months and months of consistent training and eating in a surplus.

Keep in mind, too high a surplus also equals more fat gain and it comes to a point where it can be counterproductive for future muscle growth.

If you want to gain muscle while keeping fat at bay, keep your surplus under 250cals per day over maintenance or less than 0.5lb per week.

requenomayra

Well, I just calculated my macros on my own and went from there I am not in a program or anything. I didn't get any help doing this I wish I did but I didn't want to make a big deal of it so I just did it myself I've seen improvements I guess since I see so many woman who started off super skinny and now they are super strong and thick and they inform that they eat from 2,400-2,800 but they probably workout 5-6 days a week so I am assuming since I work out 4 days a week that wouldn't be good to eat that much right? Sorry for so many questions

sardelsa

First, get on a lifting program #1. See this link

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

You can either use MFP to calculate your surplus to 0.5lb per week and eat back your exercise calories or you can use a TDEE calculator and enter your goal on here. In the end you want to monitor your weight gain over time and make sure you are staying around 0.5lb per week (it is not uncommon to see a bit of a bigger jump in the beginning due to increased water retention and food volume)

Also going from super skinny to super strong and thick takes years and many bulk/cut cycles. So just be patient and consistent and you will get there.

requenomayra

Thank you so much for this information! very helpful. I will check it out and look over it again thank you sweet girl

sardelsa

No problem! I have been through my fair share of bulk/cut cycles, even with a few blips here and there so happy to help.

katiemariieha

requenomayra wrote: »

Hello girls! I want to bulk I workout 4 days a week I am 26, 5'2 and I am currently in my macros at 2,370 on my low carb days I keep that number on my high carb days i increase my carbs but keep my fats and protein the same is this right? I need help thank you!!!!

katiemariieha

Hi, this is a late response, I’m 5,2 also and am having to eat 3500 calories to gain. I have found if you go slow bulking/cutting, and you are correct on your calculations. Remember you gain muscle as you lift so that increases metabolism, so overtime you will probably need to increase higher. Hoped this helped

psuLemon

katiemariieha wrote: »

Hi, this is a late response, I’m 5,2 also and am having to eat 3500 calories to gain. I have found if you go slow bulking/cutting, and you are correct on your calculations. Remember you gain muscle as you lift so that increases metabolism, so overtime you will probably need to increase higher. Hoped this helped

Semantically, you only increase metabolism by 6 calories per day with each additional lb of muscle. Most new lifters, who are women, can get around 10-15lbs of muscle per year.