New to the app

marionkelly74

Hi I’m new to the app and have already decided I like it. Two years ago I changed my life and started regularly at Orangetheory Fitness 3-4x a week and have rarely missed. Looking to take a closer look at, understand more, and maximize my nutrition to reach a goal of gaining muscle mass. This stuff is complicated but this app appears to be very easy to use and helpful. I hope it works for me!

Leo_King84

For muscle mass you want to eat in a calorie surplus and train in a hypetrophy style. 3 sets of 10-15 reps is a good starting point. Focus on technique, contraction and going close to or to failure.

Try to get more protein if needed, off the top of my head I recall it being around 1.6g of protein per 1lb of lean body weight. Double check that though.

Calorie surplus should be around 10-20% of your current calorie maintenence. You will gain a little fat from bulking, cant really be helped but you can do a bulk period then a cut period.

xbowhunter

Welcome!