help adding muscle weight

Mistapholeezkat

I met with a dietician to work on some fitness goals. I am a female, 5'5, 129 lbs and 39 years old. She did a body scan and my results are 92 lbs of muscle and 37 lbs of fat. (Not sure where bones and organs fit into that measurment) 37 lbs of fat seems like a lot. I dont appear chubby.
Anyway, we came up with a goal to gain 3-4 lbs of muscle with in the next three months. She thought my weight was fine and didnt stress the issue of cutting the fat portion down. I however, want to gain some muscle and cut some fat weight. The problem is I don't know how to do this. Besides upping my protein intake and watching calories, how do I go about gaining 3 lbs of muscle? Is it kind of easy or do I have my work cut out for me? How much cardio do I do and how do I lift weights to gain muscle? Thanks!

shining_light

If the measurements stated are correct, that puts you at about 28% body fat. This is perfectly normal for a woman, even though it sounds like a lot.

It depends on your genetics, honestly. I have a good genetic predisposition for muscle gain, plus gym dedication. And as far as cardio goes, I think that's something you figure out as you go along. Right now I'm starting a new plan where I lift 4 days a week and do cardio 2 days a week for 25-45 minutes. This time window is perfect for me to throw on Zombies, Run! while I'm on the elliptical to keep me entertained. Lol.

I highly recommend using a more detailed exercise tracker like JEfit(I use it, it's free) to track weights and reps that you lift. Find a beginner routine that you can do with the equipment that you have available. I made a simple upper/lower one that I used for months and had great success with(feel free to message me if you want to hear more about that one) or simply go look at ones that fit your goals and ability levels on bodybuilding.com. That's usually where I get my info from. Good luck!

BlueBombers

Heavy compound lifts

ninerbuff

It's not a "easy" as some make it sound.
First off, unless you're entirely new to lifting, a returning athlete lifting after a long layoff, or extremely overweight/obese, the chances or putting on new muscle while in calorie deficit is pretty nil. Adding muscle increases weight and increasing weight requires a calorie surplus.
You can eat a slight deficit to try to do this (body recomp) but the process takes quite awhile to achieve muscle gain.
Then you have to do progressive overload training to encourage the muscle to grow. Compound lifts with high volume training.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

TR0berts

I however, want to gain some muscle and cut some fat weight. The problem is I don't know how to do this.

These are contradictory goals to try to do at the same time. Your best bet would be to do bulk/cut cycles. Bulking will put on both muscle and a little fat. Cutting will remove fat and a little muscle.

Besides upping my protein intake and watching calories, how do I go about gaining 3 lbs of muscle? Is it kind of easy or do I have my work cut out for me? How much cardio do I do and how do I lift weights to gain muscle? Thanks!

As a woman, you have your work cut out for you. It's typically harder for women to put on muscle than it is men. That said, since you'll be new to lifting, the muscle gain could come a little easier, as you'll be stressing your muscles in new ways.



All things considered, I'd recommend picking up a copy of Lou Schuler's New Rules of Lifting for Women. Read and follow the dietary advice in the book. As far as the workouts go - it's a fine program, if a little confusing. The only thing I really don't like about the workout portion is that you'll have to learn a bunch of different lifts and variations of the lifts. That said, if you follow the dietary guidelines but follow the StrongLifts 5x5 program, you should find it easier to do. And you should have similar - maybe not the exact same, but similar as a lifting newb - results with both programs.