how to build muscle?

Chaneliex5
Chaneliex5 Posts: 17 Member
in Fitness and Exercise
how do you build muscle.... Ive lost 50 pounds and im startiing to see the loose skin so I wanted to build muscle and tighten the skin... but im not sure how I heard protein shakes are good to help ?

Replies

  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    Move heavy objects
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Hit the weight room with a tried and true lifting program.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    A calorie surplus with high volume training and using heavier resistance progressively.

    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
  • brower47
    brower47 Posts: 16,356 Member
    how do you build muscle.... Ive lost 50 pounds and im startiing to see the loose skin so I wanted to build muscle and tighten the skin... but im not sure how I heard protein shakes are good to help ?

    A calorie surplus while eating .8-1g of protein per lean body mass and through a progressive weight training program designed for muscle hypertrophy.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    A calorie surplus with high volume training and using heavier resistance progressively.

    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

    But if you're not at goal yet (still trying to lose some body fat), work on maintaining what muscle you still have. Lift progressively heavy and get enough protein... butdon't go by MFP default protein level. It's really low. Aim for 0.8-1g per pound of LEAN body mass (total body weight - fat).
  • lovecrystaljoy
    lovecrystaljoy Posts: 297 Member
    This was great to read for when I loose my weight
  • matthawthorneisamyth
    matthawthorneisamyth Posts: 196 Member
    A calorie surplus with high volume training and using heavier resistance progressively.

    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

    This. Eat more than your TDEE and lift weight progressively.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    A calorie surplus with high volume training and using heavier resistance progressively.

    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

    But if you're not at goal yet (still trying to lose some body fat), work on maintaining what muscle you still have. Lift progressively heavy and get enough protein... butdon't go by MFP default protein level. It's really low. Aim for 0.8-1g per pound of LEAN body mass (total body weight - fat).

    This. OP isn't at her goal weight so shouldn't be switching to eating a surplus at this point, but should include a lifting program in her workout routine from now to minimize the amount of muscle lost during her weight loss.
  • stephe1987
    stephe1987 Posts: 406 Member
    Building muscle (unless you're morbidly obese and just started working out) requires that you eat at a surplus, which means you'll need to gain weight to gain muscle.

    Lift weights and exercise to maintain as much muscle as possible. Please do not try to build muscle until you get to your goal body fat percentage.
  • kessler4130
    kessler4130 Posts: 150 Member
    As stated before, calorie surplus, macros should be 0.8 to 1 grams per lb of lean body mass, fats should be higher than when cutting, the rest are carbs. I prefer to bulk at 500 calories over maintenance, some prefer 250, that is just to low for me. If you go overboard on drop sets or ad any cardio, chase your cat through the neighbors yard, whatever, you could put yourself at a deficit for the day making no gains..... its all about them gains.

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