Women’s Building Muscle Tips - New to MFP

chanellem9

Hi everyone,
I am new to the app. I am currently a slightly curvy size 8 and am looking to be a curvy size 10. I was always a size 10 up until a few years ago. I have been going to the gym 3/4 times a week for a couple of years now, mainly resistance training just to maintain fitness and stay toned.
I’m now ready to focus on my fitness & nutrition a lot more to achieve the results stated above.
Ideally I would love a peachier bum and a more toned stomach but it feels hard to achieve both when I’m currently on a calorie surplus diet. My stomach is already not as toned due to the weight gain but I have only been doing this the last 2 weeks. Working out 4 times last week and will be 5 this week including tomorrow. I am now including Hitt and low intensity training too.
Any tips of the best foods for what I am trying to achieve, low fat , high protein?
Any tips on workouts also, I was thinking 5 a week, 2 solely resistance, 2 including some HITT and one including low intensity.
Any tips in general would be so appreciated.
Thank you so much
Chanelle

Chieflrg

Advice would be the same for females-males.

Hard to give you advice on your programming with the info you've made known but in general if you are untrained you wont need more the three days per week of stimulus if you utilize full body programming.

Being untrained you should respond to about any programming. Remember more doesn't equate to better when starring out.

quiksylver296

Work out - lift heavy, using a proven progressive lifting program.

Eat - adequate protein, approximately 0.8 to 1 gram of protein per pound of lean body mass.

As for adding muscle but not getting “fluffy” that’s a hard one. You’ll either have to have a very slight calorie surplus, or run bulk/cut cycles.

jesselee10

Agree with quikslver, very slight calorie increase with increase protein. Lift heavy. I mean heavy. I worked up to 475 for reps on hip thrusts, Start low but continue to push yourself to go heavier. Stomach flatness and bum volume though is very hereditary, I struggle with lower belly pooch even before kids. I can have popping back/upper body but still hold fat below.