Wanting to gain muscle

Edmgirl07

Hi, I'm trying to lose weight, but I'm also wanting to gain more muscle, what type of a diet has worked for you or someone you know to help gain more muscle?

P.S. Feel free to add me if you'd like, the more the merrier

Rushgirl82

I'm in the same boat. I'm still experimenting. I've lost almost 10 lbs in 6 weeks by calorie counting, cardio and strength training.

Ps I'm in edmonton area too! Hopefully winter is finally over! Lol.

Amanda

SezxyStef

Sorry if you are eating in a deficet you can't gain muscle.

As a women to gain muscle it is very difficult even doing everything right which includes a progressive load lifting program of heavy lifting, eating extra calories ie surplus and getting in lots of protien.

Best you can do right now is maintain the muscle you have while losing fat and you do that by again progressive load lifting program and getting in lots of protien. Typically 1gram of protien for each pound of lean body mass...

here is a good lifitng program in summary.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

_Zardoz_

You wont gain muscle eating at a deficit. You can only hope to try and retain what you have. If you want to gain muscle you need to eat at a surplus and do appropriate resistance training

Galatea_Stone

Lift heavy, eat at a deficit, and uncover what you already have.

BlueBombers

Eat more protein and lift heavy weights.

cajuntank

Depends. To blanket state that "you cannot while in a caloric deficit" is not entirely correct; however, it is the most simplistic answer.
Best explanation can be found here.... http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

SezxyStef

Depends. To blanket state that "you cannot while in a caloric deficit" is not entirely correct; however, it is the most simplistic answer.
Best explanation can be found here.... http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

okay then let's give the caveats...newbie gains and if you are morbidly obese you may gain...

This article is about a recomp which is eating at maintenance and doing a progressive load lifting program and to do this you have to be spot on with your food etc...

this is losing fat/adding muscle but staying at the same weight not lowering weight and adding muscle...

cajuntank

Depends. To blanket state that "you cannot while in a caloric deficit" is not entirely correct; however, it is the most simplistic answer.
Best explanation can be found here.... http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

okay then let's give the caveats...newbie gains and if you are morbidly obese you may gain...

This article is about a recomp which is eating at maintenance and doing a progressive load lifting program and to do this you have to be spot on with your food etc...

this is losing fat/adding muscle but staying at the same weight not lowering weight and adding muscle...

Not disagreeing with you and I stated that the most simplistic answer to part of the OP's inquiry was in general, agreeing with the basic statement; however, wanted the OP to be aware of the more technical answer to her question as it also related to muscle increase and thus provided information on when those circumstances happen in regards to also wanting to lose fat also.

Unknown

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cajuntank

Depends. To blanket state that "you cannot while in a caloric deficit" is not entirely correct; however, it is the most simplistic answer.
Best explanation can be found here.... http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

okay then let's give the caveats...newbie gains and if you are morbidly obese you may gain...

This article is about a recomp which is eating at maintenance and doing a progressive load lifting program and to do this you have to be spot on with your food etc...

this is losing fat/adding muscle but staying at the same weight not lowering weight and adding muscle...

Not disagreeing with you and I stated that the most simplistic answer to part of the OP's inquiry was in general, agreeing with the basic statement; however, wanted the OP to be aware of the more technical answer to her question as it also related to muscle increase and thus provided information on when those circumstances happen in regards to also wanting to lose fat also.

Trying to make someone aware of the recomp process is fine but it won't help this OP. She's asking for basics and while her question might sound more intermediate to some people in reality it's still at the beginner stage due to lack of understanding the process. Yes a recomp can be done by people but it is much more difficult and tedious than your standard deficit and guiding someone new that way is just adding ti their confusion. Especially if you're not explaining what you are suggesting properly.

Again, that's why I relayed "however, it is the most simplistic answer." Up to the OP to determine if she wants delve deeper for more detail on the matter. I know many of us ask questions and for some, a simple yes or no will suffice...but others want additional information to research for themselves...I was offering both.