Ideal macros for female trying to gain muscle

SOPHIELOUISEGRATTON
SOPHIELOUISEGRATTON Posts: 1 Member
edited November 11 in Goal: Gaining Weight and Body Building
I'm 18 years old, 161cm and 48kg (a bit underweight).
I workout 5 x per week (3 x weight training 2 x cardio)
My cardio is quite intense so I'm considering lowering this to gain a bit more weight.
Could anyone give me an idea of how many calories I should be eating a day and a good macros ratio for gaining lean muscle?

Thank you

Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Get about 1 gram of protein per Lb of LBM and a fair amount of carbs too. Can't answer the calorie question because I have no idea of your stats and what your maintenance would be...you need to figure that out and eat 250 - 500 calories above your maintenance. It's probably a good idea to cut back some on the cardio if you have difficulty eating a lot of calories.

    Also, what program are you doing? Programming is going to be very important as well.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    The macro ratio really doesn't matter that much compared to cal intake. Like mentioned above 250-500 calories above is pretty standard. I always found for me 50% carbs do help keep up my energy while bulking. Intense cardio can be a killer to gainz though if you do hill sprint repeats they are the only cardio that has proven to gain muscle. Sled work probably wouldn't be a bad substitute though. Otherwise I would cut cardio out completely during a bulk personally.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Chieflrg wrote: »
    The macro ratio really doesn't matter that much compared to cal intake. Like mentioned above 250-500 calories above is pretty standard. I always found for me 50% carbs do help keep up my energy while bulking. Intense cardio can be a killer to gainz though if you do hill sprint repeats they are the only cardio that has proven to gain muscle. Sled work probably wouldn't be a bad substitute though. Otherwise I would cut cardio out completely during a bulk personally.

    this
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    250 over maintenance, good lifting routine, hill sprints if you're an experienced runner, ie over two years. Reduce cardio right down and weigh yourself everyday, averaging out at the end of the week. You should gain an average of half a pound a week.
  • drepublic
    drepublic Posts: 180 Member
    SOPHIELOUISEGRATTON wrote: »
    I'm 18 years old, 161cm and 48kg (a bit underweight).
    I workout 5 x per week (3 x weight training 2 x cardio)
    Thank you

    Go to a 5 day WEIGHT TRAINING split. 3 on, 1 off, 2 on, 1 off. Nix Cardio only days unless it is a steady state session on an off day. Add short HIIT Session Post workout if you are concerned about fat levels...or maybe 15 min incline walk session post workout. Eat 250-350 above maintenance accounting for additional cardio. Get the carbs in Peri Workout and slam them after...but always hit your protein goals.
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