No stranger to health & fitness - but muscle gains tips?

nickyfm

Hi all!
So I have been into physical fitness and eating well since 2009. I have done the usual lose/gain of weight several times, and even when I get to my goal, I notice that I never quite gain very much muscle. It's always skinnyfat, or a really minimal amount of muscle.

I do lift, HEAVY, and I pole dance (which does give my arms some sort of shape). I sit between 125 - 113 pounds at 5"5 (Very petite build), but i have never had a particular amount of muscle mass at any weight.

I am currently working on losing the usual 10 pounds gained, and am aiming for 115 pounds (my low weight is normally 109-110, but I don't want to get that low this time), but I was wondering if anyone had tips to gain tone and leanness, instead of just being skinnyfat?

My current workout schedule is:
Monday: Pole dancing
Tuesday: Cycle class
Wednesday: Arms, Back & 20 mins cardio
Thursday: Pole dancing
Friday: Leg weights
Saturday: REST
Sunday: Half hour cardio, Arms

I eat minimum 100g of Protein per day, and am relatively low carb at 95g-115g per day (PCOS, and my body seems happiest on this amount). Diary is open for opinions!

mustgetmuscles1

Cut down on the cardio. Start a proven weightlifting program like starting strength or Stronglift 5x5 and eat in a surplus. Your current protein level is probably fine. You can not gain muscle and lose fat at the same time. They are two separate processes that require different caloric needs.

HMVOL7409

You definitely need a more rounded lifting program to start with. I know you do pole but you don't even have shoulders or chest on here for lifting days. I would look into New Rules Of Lifting For Women, Stronglifts to name a few. Also I wouldn't concern yourself with a weight goal right now though at 5'5, 115 is on the very low end with a small frame.

And yes, you will need to definitely eat more.

dixiewhiskey

You need more strength training.

Look into NROLFW or Stronglifts. Nothing wrong with cardio but I would definitely be fitting in strength atleast 3x a week.

BarackMeLikeAHurricane

Be more specific, what exactly are you doing as far as strength training right now?

nickyfm

Be more specific, what exactly are you doing as far as strength training right now?

I train legs with my friend, so we do 3x 12 squats with bar (20kg bar. Trying to work on heavier, but am taking it up slowly because of former knee and shin injuries)
3x 12 hamstring machine (the one where you lie on your front and curl your legs)
3x 15 lunges with bar
3x 12 quad machine

I do Back & shoulder day together, with rows, dips, pull downs, lat pulls

And normally a day for arms (The day before a pole class, so that i'm strong for it)

So i weight train 3x a week. So I'm assuming that If i wanted to lose some actual weight first, i should worry less about lifting until then? Or just do both to maintain whatever muscle I already have?

BarackMeLikeAHurricane

Be more specific, what exactly are you doing as far as strength training right now?

I train legs with my friend, so we do 3x 12 squats with bar (20kg bar. Trying to work on heavier, but am taking it up slowly because of former knee and shin injuries)
3x 12 hamstring machine (the one where you lie on your front and curl your legs)
3x 15 lunges with bar
3x 12 quad machine

I do Back & shoulder day together, with rows, dips, pull downs, lat pulls

And normally a day for arms (The day before a pole class, so that i'm strong for it)

So i weight train 3x a week. So I'm assuming that If i wanted to lose some actual weight first, i should worry less about lifting until then? Or just do both to maintain whatever muscle I already have?

Definitely do both but focus on strength reps (1-7 reps) with at least 70% of your 1RM.

Also, you're missing dead lifts, bench, and press (OHP/BTN/or push press, whatever suits your preference).

FootballGamer58

Cut down on the cardio. Start a proven weightlifting program like starting strength or Stronglift 5x5 and eat in a surplus. Your current protein level is probably fine. You can not gain muscle and lose fat at the same time. They are two separate processes that require different caloric needs.

best post. do this.