Gaining weight/muscle
Leanna781
Posts: 2
I'm looking to gain about 10lb. of muscle. I am really struggling. It seems like I can never meet my calorie intake for the day even though I feel like all I do is eat. I have been weight lifting, but seem to not be gaining weight or muscle. I would LOVE some advice. I have started drinking protein drinks as well to try to keep from burning muscle when doing my workouts. Thanks!
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Replies
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You will probably have to eat some calorie dense food (junk food) to meet your goals. I usually eat a mixture of junk food and healthy food to meet my macros.0
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No cardio or very minimal.
Look online for a mass building programs for women.
Eat calorie dense foods.0 -
I don't know if you are but maybe spread your food out more. Instead of eating 3 meals, i spread mine out over 6 or 7. I eat about every 3 hours.0
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i put on about 10 lbs of muscle. took me about 2 years of intense lifting AND cardio. yes you still need cardio. i was 117 lbs or so, i started a bulk and got to 130 lbs. i was in smaller clothes at that weight, than at 117. i ate about 1800-2000 calories a day. and i pretty much ate what i wanted. my maintenance calories were about 1700. i just ate very little over that, to limit fat gain and optimize muscle gain. and timing is important too of eating. if you eat protein, do it after you work out. i did a research paper for a class once and it was about this stuff. everything i researched of studies on the pubmed said pretty much that. timing, not amount.0
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2 years! Wow, shows you how much I know about this...I was hoping by next summer. Thanks so much for the advice!0
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It's going to take time, be patient and be consistent.
Don't go overboard all at once with the calories, gradually ramp them up.
If you're having trouble getting all of your cals in I reccommend
putting olive oil or coconut oil on/in everything
peanut butter, almond butter
(if not concerned with health as much, add things like mayonaise or dressing to everything you eat)
When I was bulking hard I'd make a decent gainer shake every day with :
1-2 scoops of whey
1-2 bananas
Greek Yogurt
Peanut Butter
Then spice it up with things like fruit, honey, whatever. Get creative. Add coconut oil if you need a quick 200 calories0 -
Leanna, what is your calorie goal? I am trying to add muscle too, and lifting makes me very hungry. I'm 5'6, weigh 113 lbs and I shoot for 1700 calories but end up eating 1800-2000 every day. Healthy fats like others have mentioned are easy ways to increase your calories. Adding seeds and nuts or avocado to your salads works well too. Making post workout smoothies with frozen fruit, protein powder and either coconut water, coconut or almond milk, is another healthy way to add some extra calories and nutrients. Don't forget healthy carbs.
Be sure and take a good multivitamin, get your magnesium, calcium, and zinc, drink plenty of water, sleep 8-9 hours a night, and minimize your stress as well.0 -
Training makes a difference too. High volume with progressive weights. 16 sets per body part minimum.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
Drinking cals is an easy way to get more without being as full as eating0
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Two of the easiest ways to get more cals.
Eat 6 meals a day instead of 3 - include protein and carbs in every meal.
Drink protein shakes to get added cals. Use milk in your shake for an extra 160 cals.0 -
I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.0 -
I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.
I've never met anyone who reaches their protein goal without shakes. They are pretty much essential. Either that or a ton of egg whites -yawn!0 -
I've never met anyone who reaches their protein goal without shakes. They are pretty much essential. Either that or a ton of egg whites -yawn!
It's not impossible
I managed it a few times. With eating eggs, chicken, greek yogurt, cottage cheese, tuna, quinoa, edamame beans all in one day I got to 120 gr of protein. I also ate fruit, spinach, salad that day and haven't crossed 1500 cals or my carb goal. But by all means, this is a very heavy day for my stomach and I get pretty nauseous, so I don't do it very often.
Most of the days I get to 100 gr of protein but on workout days, reaching 150 grams or more seems really impossible as those are the days when I am not that hungry.
I might consider trying powders, I have been reading about them, but I am the type of person who needs to really investigate before making such an addition to their diet,0 -
I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.
I've never met anyone who reaches their protein goal without shakes. They are pretty much essential. Either that or a ton of egg whites -yawn!
I don't use protein supplements at all and consume around 200 g of protein a day. I get it easily through chicken breasts, egg whites, tuna, salmon fillets and steak. I am lactose intolerant, so can't get it through dairy, but still don't struggle to meet my macros.
I also wouldn't say it is necessary to consume "junk food" to meet your calorie requirements. Nuts and nut butters pack a ton of calories into a small portion. Add a handful of nuts to every meal and you shoudl be there. Good luck with your muscle gain! It is a fun process!0 -
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I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.
I've never met anyone who reaches their protein goal without shakes. They are pretty much essential. Either that or a ton of egg whites -yawn!
I do. Its not hard at all, especially when bulking.
I have protein powder, but only use it when needed to reach my goals, and rarely eat it.
If you eat a lot of meat and dairy, it is easy to reach protein goals.0 -
I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.
Yes there is, it's called lean meat. Things like fish, turkey, chicken breast, and even egg whites have high protein, and low fat and carbs. Ignore the person who said protein powders are essential. Egg white muffins are great. You can heat them up and eat them anytime. Lots of recipes out there and you can add anything you like to them.
Protein powders make it easier, but "easier" isn't the same thing as "essential."0 -
I don't use protein supplements at all and consume around 200 g of protein a day. I get it easily through chicken breasts, egg whites, tuna, salmon fillets and steak. I am lactose intolerant, so can't get it through dairy, but still don't struggle to meet my macros.
I also wouldn't say it is necessary to consume "junk food" to meet your calorie requirements. Nuts and nut butters pack a ton of calories into a small portion. Add a handful of nuts to every meal and you shoudl be there. Good luck with your muscle gain! It is a fun process!
I am not very big on meat though, eating both fish and chicken in the same day is a bit unpleasant to me.
How do you prepare your meat? I usually steam or braise my chicken breasts. And don't you get very high cholesterol because of all the meat?
There's a history of diabetes and high cholesterol/vascular disease in my family and this is partly why I started changing my life-style.0 -
How do you prepare your meat? I usually steam or braise my chicken breasts. And don't you get very high cholesterol because of all the meat?
Dietary cholesterol has little to do with serum cholesterol.0 -
I don't know if you are but maybe spread your food out more. Instead of eating 3 meals, i spread mine out over 6 or 7. I eat about every 3 hours.
How can you eat 6-7 meals by eating every 3 hours? That would mean having to wake up to eat, unless you don't sleep much.0 -
I don't use protein supplements at all and consume around 200 g of protein a day. I get it easily through chicken breasts, egg whites, tuna, salmon fillets and steak. I am lactose intolerant, so can't get it through dairy, but still don't struggle to meet my macros.
I also wouldn't say it is necessary to consume "junk food" to meet your calorie requirements. Nuts and nut butters pack a ton of calories into a small portion. Add a handful of nuts to every meal and you shoudl be there. Good luck with your muscle gain! It is a fun process!
I am not very big on meat though, eating both fish and chicken in the same day is a bit unpleasant to me.
How do you prepare your meat? I usually steam or braise my chicken breasts. And don't you get very high cholesterol because of all the meat?
There's a history of diabetes and high cholesterol/vascular disease in my family and this is partly why I started changing my life-style.
I actually cook a full package of chicken breasts (6-7 breasts) at one time either on my grill, or baked in my oven, at one time. I will either marinate them for a few hours in fat free italian dressing (or red pepper italian dressing...yum) or just spice them up with a Mrs Dash seasoning before throwing them on the grill. I always have chicken on hand and don't cook every day. I will wrap cold chicken in lettuce with some cashews or feta for yummy lettuce wraps, or I eat them plain with a veggie or carb on the side. Easy to pack and easy source of protein. I have lived this way for years and I get my cholesterol checked yearly, and my levels have dropped. I cook egg whites (1 cup) with spinach and peppers and sprinkle with flax seed twice a day as well. I eat tuna fish 4-5 times a week (work days easy to pack as well) and simply mix it with almonds or cashews and spice it up with hot sauce. YUM.
Also, my significant other is a Type 1 diabetic. We both eat this way and his sugar levels are near perfect...always. Good lucK!0 -
I also have some difficulty in reaching my protein goal without going over my fat goal of the day, as I am still trying to lose some bodyfat. I try eating around 115 gr of protein per day and 140-150 on exercise days. But most of the time I barely reach 100 before I cross fat levels. I also eat eggs almost every day, which can't be good.
I console myself with the fact that most of the fat is healthy, from almonds, avocado, olive or coconut oil.
Is there such a thing as low fat, low carb protein? I haven't tried powders yet.
I've never met anyone who reaches their protein goal without shakes. They are pretty much essential. Either that or a ton of egg whites -yawn!
Really? You need to get out more.
I don't use egg whites and I rarely use protein shakes to meet my protein % yet I manage it. I don't like protein shakes and they make me feel sick0 -
You will probably have to eat some calorie dense food (junk food) to meet your goals. I usually eat a mixture of junk food and healthy food to meet my macros.
yupp. thats what i do. i also dont do any cardio really. 9-90 -
Heres what i did for a while to help with my cals
2 cups 2% milk - 240 cals
2 scoops protein powder - 260 cals
1/2-1 cup blended oats - 150/half cup 300 for cup
total that up @ 800 cals and it can be thrown together for a quick breakfast that keeps you full for a long time and its healthy carbs/ fats and proteins.
Also a food processor is used to blend the oats to a powder0 -
Lol loving the slating I'm getting on here. I didn't say they WERE essential, I said pretty much. And for me they are,it is very difficult (but yes not impossible) for me to hit my macros and stay within my calories without using shakes. But then I'm in quite a calorie deficit at the moment so maybe that's where the confusion is.
I didn't mean to cause offence - this site is for people's opinions correct? I was just giving mine and what I'd experienced. There's no need to be rude telling me to 'get out more' etc. A polite 'this person isn't entirely correct' would of done.0 -
How accurate and consistent are you with tracking your cals and macros? This is where 99% of weight gain/loss goals fail.0
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10 lbs of pure muscle is going to take a LONG time.. Patience0
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....still trying to lose some bodyfat....
This suggests you aren't eating enough to build muscle. You can't make significant gains while still trying to lose fat. Either eat below TDEE to lose fat or eat above TDEE to gain muscle.
How much are you eating? What is your height, current weight and BF%? To gain muscle you should be aiming to eat around 200 cals above TDEE. And as a woman the most lean muscle you could gain is around 1lb per month, and even then that's under perfect diet and training so be prepared for less than this.
Oops, sorry, thought I was quoting OP.0 -
That's a bit condescending. Could you share some details? You didn't get 200g of protein on pizza and Coco Pebbles (obviously, since you had to supplement that day with a shake). What kind of at least semi-normal diet do you eat to get that kind of protein regularly from food?Well you're pretty much wrong. Yesterday was the first time in maybe 6 months that I use a shake and that was only because I still had 1400 or so calories to eat at 9pm and didn't want 12oz of chicken kn top of the 3 slices of pizza and 2.5 servings of Coco Pebbles I was eating.
Protein shakes are not essential at all. It's pretty easy to get 150-200g protein in with whole foods, maybe you just need to try harder.0 -
Calorie dense does not have to be junk food. Nuts, and their butters. Almonds, walnuts, most nuts. Weight gainer protein also. I could ever take the 600 calorie serving at my size, but you can adjust.0
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