How much gain
Options
Okohme
Posts: 152 Member
So I have been working on recomp over the last 13 weeks. Apparently I'm not doing things quite right as I have put on weight. I have gained about 2.6lbs over those 13 weeks. My question is, how much of that could be reasonably expected to be muscle? I am not doing heavy training, I am lifting 2x a week for about an hour, and running 4 days a week for most of it. I changed recently to running 6 days and lifting 2. I am female, 34 years old. The internets says I can gain between .12 and .25 lbs a week, but I really don't have any idea what is normal for what I am doing.
0
Replies
-
Lifting only twice a week isn't going to produce typical results as it wouldnt be enough stress to produce adaptation of the muscles.
Other factors that will vary results is how manly and carnivorous you are to produce muscle synthesis.1 -
If you gained 2.6 lbs in 13 weeks, you've been lean bulking at a slow pace which is still good since you're a female, that's a weight gain of 0.2 lbs per week. Lifting twice per week is not idea, I would go for something like 3-4 days and reducing your cardio too, you don't want to be training 6 days per week AND lifting 3-4 days per week.
I would start with a program with something like this since you seem to be a beginner
https://aworkoutroutine.com/the-beginner-weight-training-workout-routine/
And once you learn how to do your exercises with proper form and that you feel you are ready for the next step, then I recommend this workout program
https://aworkoutroutine.com/the-muscle-building-workout-routine/
Mind you, you're not obligated to pick the workout programs I linked you, I was just giving you two good examples, there are many good programs out there too.
The thing is, that my running is really my priority and the weightlifting is supplemental/cross-training/secondary. At some point I will put more focus onto strength building but now is not that time. I'm really just curious if anyone has any idea what amount of muscle gain I might actually have relative to the amount that I seem to have put on. For my running goals I have to run 6 days a week, to hit 30 miles, given time constraints for sessions.Lifting only twice a week isn't going to produce typical results as it wouldnt be enough stress to produce adaptation of the muscles.
Other factors that will vary results is how manly and carnivorous you are to produce muscle synthesis.
That's sort of what I was thinking, but I really have no idea what atypical results might be. As far as being manly...? I'd say 4.5/10...? I'm female but not terribly feminine. I'm a vegetarian but I shoot for 120+ grams pf protein on lifting days, maybe 8o on other days. Mostly yogurt, eggs, and protein bars.
0 -
if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.2 -
TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
0 -
TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
0 -
TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food0 -
stanmann571 wrote: »TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food
+ extra glycogen and it's associated water from increased running. Everything's a bit of a maybe with such a small change over a long duration.
To put such a small weight change in proportion I lost 4lbs in 24hrs this week (water and a holiday food baby mostly!).0 -
stanmann571 wrote: »TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food
I did not know I could add bone at this point in my life.0 -
stanmann571 wrote: »TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food
+ extra glycogen and it's associated water from increased running. Everything's a bit of a maybe with such a small change over a long duration.
To put such a small weight change in proportion I lost 4lbs in 24hrs this week (water and a holiday food baby mostly!).
Oh, yeah. I know all about water weight fluctuations, that's why I am using weekly averages. The extra water weight for extra miles does make some sense.0 -
stanmann571 wrote: »TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food
I did not know I could add bone at this point in my life.
Strength training can add or maintain bone density and thus weight(over time). And yes at any age(prior to death)0 -
stanmann571 wrote: »stanmann571 wrote: »TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
That thought occured to me too, but its been a steady increase, and is based off of weekly averages, not single weigh ins.TavistockToad wrote: »if you want to recomp, it needs to be your priority.
i would put 2.6lbs over 13 weeks in the 'normal fluctuation' category personally.
I would add a word to your first sentence....
if you want to recomp quickly, it needs to be your priority.
Rates of muscle gain are very personal and even if you gave all the information such training status, programming etc. your genetics could be average, below or above average.
You might like to read this article but remember as a female you will need to halve the numbers for males in the tables.
https://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
But also note the assumptions around "proper training" and your training clearly isn't optimal for muscle growth, maybe quarter the number in the tables? (Guess.)
Another "but" is that some of the gain may not be either fat or muscle, could be some non-muscle LBM.
TL:DR - nobody knows what you may have achieved!
OKay, thanks, Ill look at that chart. . ..what would non-muscle LBM be?
Water, bone, food
I did not know I could add bone at this point in my life.
Strength training can add or maintain bone density and thus weight(over time). And yes at any age(prior to death)
TIL.0 -
Can't be sure whether that is a good/normal result, as your lifting program is not specified. You say you aren't lifting heavy. That's fine. But you need to sufficiently stress your muscles in order to produce muscular adaptation. What that means, for example, is, if you are using a 5lb. dumbell to do squats, you need high volume (=lots of reps). Alternatively, low weights, not as high volume, but high frequency (=number of workouts per week).
Assuming you are doing sufficient volume, the 2.6 lb. gain would be good. If you are using low weights at low volume only twice per week, then the gain is not good.0 -
edickson76 wrote: »Can't be sure whether that is a good/normal result, as your lifting program is not specified. You say you aren't lifting heavy. That's fine. But you need to sufficiently stress your muscles in order to produce muscular adaptation. What that means, for example, is, if you are using a 5lb. dumbell to do squats, you need high volume (=lots of reps). Alternatively, low weights, not as high volume, but high frequency (=number of workouts per week).
Assuming you are doing sufficient volume, the 2.6 lb. gain would be good. If you are using low weights at low volume only twice per week, then the gain is not good.
The equipment i have I typically do 3 sets of 15, and most exercises I can do at least that much. My real barometer is the push-ups, which I have been able to increase my number of, albeit slowly. But from what I understand, just because I'm stronger does not mean I have necessarily added muscle.0 -
Looking like you gained mainly muscle then, so long as you have been progressively increasing the resistance. You can do that by increasing weight or by increasing reps (as you have done on pushups). On the non-pushup exercises, if you have been regularly adding weight and have difficulty reaching the 15 reps, sounds fine. But if you can easily hit 15 reps, haven't added weight, and you are stopping simply because that is "a lot" of reps, you aren't producing adaptation.The equipment i have I typically do 3 sets of 15, and most exercises I can do at least that much. My real barometer is the push-ups, which I have been able to increase my number of, albeit slowly. But from what I understand, just because I'm stronger does not mean I have necessarily added muscle.
1 -
edickson76 wrote: »
Looking like you gained mainly muscle then, so long as you have been progressively increasing the resistance. You can do that by increasing weight or by increasing reps (as you have done on pushups). On the non-pushup exercises, if you have been regularly adding weight and have difficulty reaching the 15 reps, sounds fine. But if you can easily hit 15 reps, haven't added weight, and you are stopping simply because that is "a lot" of reps, you aren't producing adaptation.The equipment i have I typically do 3 sets of 15, and most exercises I can do at least that much. My real barometer is the push-ups, which I have been able to increase my number of, albeit slowly. But from what I understand, just because I'm stronger does not mean I have necessarily added muscle.
It may be I need to add in some weight on a couple of my exercises. Thanks for the help!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.5K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 392 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 926 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions