Female just starting out- Help!

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Squamation
Squamation Posts: 522 Member
in Goal: Gaining Weight and Body Building
My biggest question is: Is it possible to gain muscle without a gym?

I've lifted before (with good results) but it was at a gym with all the barbells, dumb bells, and machines I could want. Not to mention the guys in the weight room always willing to help me move plates and ideas on different ways to work muscle groups. Now the gym is not an option and I have only the items at home plus 2 lb wrist weights and 5 lb dumb bells.

My second question is: What should my MACRO ratio be? I have it at 30% carbs, 40% protein, and 30% fat. Does that sound about right? I also have a goal of 25g of Fiber per day.

Sources I've found online for strength training without weights:

http://www.globalbodyweighttraining.com/

http://ashotofadrenaline.net/

Am I on the right track here? I don't expect the results that I got with weight lifting at the gym, but I'd like something better than the results you get from HIIT and standard cardio.

Replies

  • vorgas
    vorgas Posts: 741 Member
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    There are some good body weight programs out there. The prison workout is probably one of the best known:
    http://www.marksdailyapple.com/prison-workout/#axzz2iSZ7s8sy

    General advice for weightlifters on protein is to base it on either lean body mass or body weight. 1 gram per pound is the general rule.
  • Squamation
    Squamation Posts: 522 Member
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    Thanks for the link! I had seen some prison workout sites but not that one.

    For the protein is it 1 gram per my current weight- or 1 gram per pound of my goal weight?
  • shamrock9010
    shamrock9010 Posts: 3 Member
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    My husband and I use resistance bands that you can attach to a door. You can do a lot with them to build your arms.
  • artxe
    artxe Posts: 7
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    You can build muscle and strength with a good calisthenics program but it wont be anywhere near the results you would get with a barbell. i did calisthenics for about 14 months the best workout routine i found that worked for me(remember everyone's body is different) and taught me what i needed to know was http://www.rosstraining.com/nevergymless.html


    as for macros use http://scoobysworkshop.com/accurate-calorie-calculator/

    Hope it helps
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
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    There is a fairly new book out called Strong Curves. It has a very good home workout in it as well as everything else you might need.

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