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Help!! Very petite and frustrated

rashcroft
rashcroft Posts: 3 Member
edited December 2024 in Food and Nutrition
Hi everyone. I've been training for the past year and failed to build muscle. It's my diet and I really need help. My calorie/fat/ carb intake is very low. I warm up doing 10min cardio usually on the stair master burning Aprox 150cals followed by 30minutes moderate weight training. I'm petite at 5ft4 and weight 45kg. My body shape hasn't really changed, other than the fact I'm exceptionally lean. I really want to build muscle, and would appreciate any help you guys can give me on my diet plan. I enjoy fish and meat veg etc, I'm not a fussy eater but don't like eating large meals. I'm hoping to aim for 2 meals a day with added protein shakes before / after a work out. Please help xxx

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Are you eating a calorie surplus? Are you following a progressive lifting program? If not, those are two things you should be doing.
  • rashcroft
    rashcroft Posts: 3 Member
    I wouldn't say I'm eating a Calorie surplus. I'm sat at a desk 9-5 and I'm confused about how many calories I should be aiming to consume to achieve my goals.
  • 1shedev
    1shedev Posts: 144 Member
    Put your stats and goals into the food tracker, it will tell you how much you should be eating. You may have to tweek it a bit until you get the results you want. Start a heavy lifting program like Starting Strength, Strong Curves, or Strong Lifts. I'm 4'11 and do Strong Lifts.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Second what everyone else has recommended. Also, if you don't like to eat large meals, eat more frequent smaller meals. My diary is open if you'd like ideas. I usually eat 5-6 150-300 calorie meals/snacks per day and average 100-130g protein.
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