Gaining Muscle w/o Gaining Fat

Stewie316
Stewie316 Posts: 266 Member
in Fitness and Exercise
I'm hoping you guys can help me out. I want to work on building muscle and I plan on doing a P90x/Chalean Extreme hybrid starting April 2nd. I know that I need to eat over maintenance to gain muscle and I'm really afraid of this, because I don't want to gain fat. My question is how much more calories should I eat? Do I only eat a calorie surplus on my weight training days or do I eat a surplus everyday?

I plan on doing 4 days of week of weights and 3 days of cardio. Will the cardio make me lose muscle?

My Stats:
110 pounds
5'1
BMR is 1150
Maintenance is 1450

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    As long as your cardio sessions aren't ridiculously long you should be okay.
    Start small and eat 100-200 cals over maintenance. Shouldn't be gaining much (if any) fat that way. And slowly taper up. Stick with that for 6 months or so and allow yourself to put on a little softness. Then if you want to lean out some, do a cut.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Do I only eat a calorie surplus on my weight training days or do I eat a surplus everyday?

    You can base this off of personal preference.
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    P90x is pretty much a cardio workout, unless you're using real weights and doing 8-12 reps for size...but then you might as well be doing a weight lifting program. However, if you've never lifted before, you'll see newbie gains muscle-wise.

    That being said, I'd eat a little over maintenance, all lean protein. Pretty much have an extra chicken breast a day and see how your results are. It is possible to gain muscle and lose fat at the same time, but its VERY tough and your diet has to be near perfect.
  • Stewie316
    Stewie316 Posts: 266 Member
    Thanks for the replies. With the P90x I just plan on doing the Legs/Back and Arms/Shoulders. I'm going to lift as heavy as I can and try to fail at 8 reps. Also, instead of the Chalean, I'm going to do 2 days of lifting heavy weights. I'm not worried about bulking up. How much protein should I shoot for?
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    Since you're so light, 100g or more shouldn't be too hard.
  • Stewie316
    Stewie316 Posts: 266 Member
    Should I eat 100-200 more plus my exercise calories?
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    Yes...but its not exact. See how your body reacts. If you're getting "fat" after a month or so, try lower your calories. If you're not seeing results, try upping them. In all honesty, just starting off is a big experiment.
  • msue482
    msue482 Posts: 55
    Do you happen to know your lean body mass percentage vs. body fat percentage? I had my body fat taken
    (25%),132 pounds at 5'1. Since I train hard with weights, I should at minimal be getting 98 grams of protein. Also, have you thought about getting into powerlifting? That should increase your muscle mass within the next few months.

    I know you are trying to gain while I'm trying to lose to be at 19% body fat, but I figured this would help you out as far gaining. Good luck!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    I'm hoping you guys can help me out. I want to work on building muscle and I plan on doing a P90x/Chalean Extreme hybrid starting April 2nd. I know that I need to eat over maintenance to gain muscle and I'm really afraid of this, because I don't want to gain fat. My question is how much more calories should I eat? Do I only eat a calorie surplus on my weight training days or do I eat a surplus everyday?

    I plan on doing 4 days of week of weights and 3 days of cardio. Will the cardio make me lose muscle?

    My Stats:
    110 pounds
    5'1
    BMR is 1150
    Maintenance is 1450

    Maintenance sounds low for 7 days activity.
    Try closer to 2k.

    So a good zig Zag would be 2500 on lifting days and 1600 on rest/cardio days.
  • Stewie316
    Stewie316 Posts: 266 Member
    I'm hoping you guys can help me out. I want to work on building muscle and I plan on doing a P90x/Chalean Extreme hybrid starting April 2nd. I know that I need to eat over maintenance to gain muscle and I'm really afraid of this, because I don't want to gain fat. My question is how much more calories should I eat? Do I only eat a calorie surplus on my weight training days or do I eat a surplus everyday?

    I plan on doing 4 days of week of weights and 3 days of cardio. Will the cardio make me lose muscle?

    My Stats:
    110 pounds
    5'1
    BMR is 1150
    Maintenance is 1450

    Maintenance sounds low for 7 days activity.
    Try closer to 2k.

    So a good zig Zag would be 2500 on lifting days and 1600 on rest/cardio days.

    1450 is my maintenance calories w/o exercise. I burn anywhere between 200-500 calories an hour depending on the type of workout, do I would eat back those calories. The zig zag sounds like a good idea.

    Where could I get my body fat measured?

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