How to start muscle building ?

kimmisuee · January 2018

Hello!

I am currently losing weight and I really want to get into building muscles
I’ve been trying to look for routines on YouTube and forums but I’m unsure of what I am doing
At the moment I am just doing upper body and lower body every other day. I am unsure when to do cardio or HIIT,

Any advice and help would be appreciated ! Thank you

bbell1985 · January 2018

There's a sticky. I believe it's called "which lifting program is right for you?" Pick a beginner program. Pick the thing up, put it down, add weight, do it again.

GainsLevelIncreased · January 2018

Find your maintenance caloric intake, how you do that is. Multiply your weight by 12, 13, or 14. 12 being not active at all, 13 somewhat active, and 14 active. So someone weighing 150 pounds that's somewhat active, their caloric intake for maintenance would be 150x13 which is 1950. So when you want to build muscle you want to be in a caloric surplus, so I'd add anywhere from 200-500 calories on top of the 1950. And you wanna reach that number in fats protein and carbs. Normally you'd want to get your weight in protein so just say... that 150 pound person would want to get 150 grams of protein, anywhere from 0.4 to 0.6 in fats.. so let's say .05 which would be 75 grams... and the rest would be in carbs... so let's say you are in a 300 caloric surplus you'd want to reach 2250 calories. So 150 grams of protein would be 150x4 because 1 gram of protein is 4 calories; would be 600 calories. Then fats which is 1 gram = 9 calories so 75x9 is 675 calories. So you'd add 600+675 which gives you 1275 calories... then to get the carbs which is also 1 gram = 4 calories... you would subtract the 1275 by the total amount of calories your allowed which is 2250 and that gives you 975 calories then you'd divide that by 4 for the calories per pound which leaves you with 243.75 grams of carbs. Good luck

kimny72 · January 2018

bbell1985 wrote: »

There's a sticky. I believe it's called "which lifting program is right for you?" Pick a beginner program. Pick the thing up, put it down, add weight, do it again.

Here it is jic: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

OP, cardio is good for your health, and can give you extra calories to eat. I will leave to those more expert than me specifics on when/ how much is best in your situation. I walk every morning, and do more strenuous cardio on days I don't do strength and am not too sore, but that's just me. Have fun and good luck!

AnvilHead · January 2018

GainsLevelIncreased wrote: »

Find your maintenance caloric intake...<remainder snipped>

I guess you missed the part where she's still losing weight. A caloric surplus isn't going to be at all helpful in that regard.

RoxieDawn · January 2018

GainsLevelIncreased wrote: »

Find your maintenance caloric intake, how you do that is. Multiply your weight by 12, 13, or 14. 12 being not active at all, 13 somewhat active, and 14 active. So someone weighing 150 pounds that's somewhat active, their caloric intake for maintenance would be 150x13 which is 1950. So when you want to build muscle you want to be in a caloric surplus, so I'd add anywhere from 200-500 calories on top of the 1950. And you wanna reach that number in fats protein and carbs. Normally you'd want to get your weight in protein so just say... that 150 pound person would want to get 150 grams of protein, anywhere from 0.4 to 0.6 in fats.. so let's say .05 which would be 75 grams... and the rest would be in carbs... so let's say you are in a 300 caloric surplus you'd want to reach 2250 calories. So 150 grams of protein would be 150x4 because 1 gram of protein is 4 calories; would be 600 calories. Then fats which is 1 gram = 9 calories so 75x9 is 675 calories. So you'd add 600+675 which gives you 1275 calories... then to get the carbs which is also 1 gram = 4 calories... you would subtract the 1275 by the total amount of calories your allowed which is 2250 and that gives you 975 calories then you'd divide that by 4 for the calories per pound which leaves you with 243.75 grams of carbs. Good luck

OP disregard this information. Its overload of information and not needed to attain your specific goal. MFP does all the math for you.

RoxieDawn · January 2018

kimmisuee wrote: »

Hello!

I am currently losing weight and I really want to get into building muscles
I’ve been trying to look for routines on YouTube and forums but I’m unsure of what I am doing
At the moment I am just doing upper body and lower body every other day. I am unsure when to do cardio or HIIT,

Any advice and help would be appreciated ! Thank you

The link above contains a list of structured strength training programs for novice to advanced lifters. What is your overall goal for your lifting? How much more weight do you have to lose?

thisguyy195 · January 2018

AnvilHead wrote: »

GainsLevelIncreased wrote: »

AnvilHead wrote: »

GainsLevelIncreased wrote: »

Find your maintenance caloric intake...<remainder snipped>

I guess you missed the part where she's still losing weight. A caloric surplus isn't going to be at all helpful in that regard.

You mad homie?

Nah, just hate to see people get bad advice that's not going to help them toward their goals. And so far you're all about that life.

Ok so I have read all of this over.
Seems that gains is correct, no disrespect anvilhead.

sardelsa · January 2018

What are your stats... height, weight, ~bodyfat% OP?

4legsRbetterthan2 · January 2018

Hi All,

Friendly reminder to follow the MFP guidelines. Attacking or flame baiting is not allowed. If you need to review the guidelines they can be found here:
http://www.myfitnesspal.com/welcome/guidelines

@kimmisuee I think this might be what is causing some confusion and contradictory advice:

kimmisuee wrote: »

Hello!

I am currently losing weight and I really want to get into building muscle

Do you still have a significant amount of weight to lose or are you near goal?

Thanks,
4Legs
MFP moderator

JSUClay · January 2018

James Grage and AthleanX on YouTube are great sources of information. Admittedly AthleanX has something to sell, but he’s super knowledgeable (as is James Grage).

How to start muscle building ?

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