Strength Training routine to gain lean muscle mass.

tshutshien
tshutshien Posts: 13 Member
in Fitness and Exercise
Hi there. I'm a 19 y/o female. 165cm, 51kg and 21.5% BFP (most recent). I go to the gym every weekend because that's the only time I can go (personal constraints) and join bodypump, occasionally bodycombat. I also do some home exercises like 300cal burn HIIT cardio and some fitness blender workouts like 1000cal burn or bodyweight, kickboxing, mixed strength and cardio exercises mostly ranging from 200-500++ cal burn workout.

I'm trying to build up my muscle mass with minimal fat gains. I've been on this journey for a while now but I actually lost weight 52-51 and have fluctuations of body fat loss and gains. I just gained 1% body fat compared to last week where I was at 19.5.

I've been on calorie deficit for too long I guess? So i increased my calorie intake to 1850 to be in a surplus. I'm cutting it slightly to 1700 this week since my BFP has increased but no muscles gained (1kg muscles lost instead).

What should I do to increase my lean muscle mass?

Any suggestions strength training routines for the gym and home? I'm someone who needs a plan and confident that it's effective. :( I have minimal weights at home too so bodyweight exercises are what I can do so far. I only have a pair of 2kg plates.


Thanks!

Please do post a question if you're unclear about anything from my question. Much help needed!

x

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Double post
  • jemhh
    jemhh Posts: 14,261 Member
    You are about 112 pounds and 5'4". There's no need for you to eat at a deficit. I would actually suggest putting away your body fat scale (assuming that's what you're using) for awhile because you seem to be a bit too focused on what it says. In order to build muscle, you have to eat at a surplus and when you do that you are going to add some fat too. There's no way around it. But if you strength train, your overall size is not going to go crazy. Since you need a bodyweight workout, I'll suggest googling Start Bodyweight's basic workout routine. Another option is You Are Your Own Gym.
  • tshutshien
    tshutshien Posts: 13 Member
    But I lose a bit of muscles and gained fats instead while being on a slight calorie surplus, close to maintenance. Is that normal?

    Thanks a lot of the exercise suggestion too!


    BTW,
    I use a body analysis machine to measure my BFP provided at my local gym. It measures BMR, lean muscle mass, BFP and etc. Like this one http://www.americanhealthandbeauty.com/articles/2615/inbody-520-body-composition-analyzer-on-the-doctors

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