What do I need to do to gain muscle?

Zara_Pi
Zara_Pi Posts: 141 Member
edited November 17 in Fitness and Exercise
I'm currently 108lbs and eating just below maintenance. I still have about 6lbs to lose.
I've started the 30d shred and also the C25K last week.

What do I need to do to gain muscle?
Should I increase my protein intake? If so, how much should I have?
I've bought some protein powder, but when and how often should I take this?

Replies

  • shadow2soul
    shadow2soul Posts: 7,692 Member
    edited March 2017
    Muscle gain = calorie surplus with strength training (30 day shred is circuit, c25k is cardio). For workouts you would want something like:
    You are your own gym
    Stronglifts 5x5
    Starting Strength
    Strong Curves


    Protein = 0.8 - 1 g per lb bodyweight (i think)
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    You need to eat at maintenance (or a surplus to speed things up) and use a progressive lifting program.
    I like to keep protein about 1 gram per pound of lean mass, but you'll hear varying opinions on that.
    I use a protein supplement when it's more convenient than a meal or I am short on protein for the day, I prefer to get most of my protein from food.
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    Lift heavy and eat a little more.

    I usually like to increase my intake only from protein shakes/bars I don't usually eat otherwise. Besides that I keep my food the same.
    Just an idea how to keep the "eat more" under control.
    As far as lifting I aim for 8 reps to exhaustion. Where you can't do another rep.
  • ca11herAlaska
    ca11herAlaska Posts: 8 Member
    Lift big; eat big! If you're eating at a deficit, you won't have any calories to put towards growing those muscles.
  • Meganthedogmom
    Meganthedogmom Posts: 1,639 Member
    Eat more (especially protein) and lift heavy
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    edited March 2017
    To gain muscle = progressive overload (not really going to get this from videos; ideally, it's a pre-designed lifting program that hit major muscle groups 2-3x a week). Whether or not you do that in maintenance or in a surplus depends on if you want optimal (less time) or don't want to gain fat. Pick one.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Zara_Pi wrote: »
    I'm currently 108lbs and eating just below maintenance. I still have about 6lbs to lose.
    I've started the 30d shred and also the C25K last week.

    What do I need to do to gain muscle?
    Should I increase my protein intake? If so, how much should I have?
    I've bought some protein powder, but when and how often should I take this?

    Not dieting and cardio, cardio, cardio...

    You need to eat and lift heavy things and put them down.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    you will have to eat and lift and put on weight, if your goal weight is 102, depending your height, that doesn't leave much room for muscle weight. so you should allow for the scale to go up
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